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Roasted Veggies: How to Bake in the Oven with No Oil

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Since I began eating a whole food, plant-based diet with no oil back in 2020 – my awareness about how I can prepare healthy whole foods has opened my mind to the possibilities of the many easy and delicious ways to prepare vegetables, fruits and whole grains in new ways – like oven roasted veggies!

Roasted corn in a blue and white ramekin

With the start of the new year, when many of us try to eat better, I thought I would share one of my favorite ways to enjoy eating my veggies.

I was brought up eating veggies raw only in salads or steamed as side dish at dinner. When I got older – they became popular on crudité  platters with a dip at parties.

I still prepare veggies in these ways, but have added one more way that has become a favorite.

Over my plant based eating journey I have learned that I love roasted veggies of all kinds from leafy greens like kale to starchy veggies like corn.

close up of roasted corn kernels on a baking sheet.

Roasting them without oil, toasts them and brings out the flavor. If you have ever toasted nuts – you know how much better they taste when roasted. The same goes for veggies.

When I roast veggies I make them to add to a recipe as well as to snack on especially around 3 o’clock in the afternoon when I start getting hungry.

This week, I roasted frozen sweet corn kernels to add to a salad. I love corn on the cob, but eating a cup of single kernel corn has never excited me, until I roasted it.

Wow! What a difference in taste. Even better than the frozen Roasted Corn that Trader Joe’s sells.

When the corn is roasted in the oven it becomes slightly sweet and crunchy.

When cooled after roasting makes for one very tasty snack.

Best Veggies to Roast:

  • Peas
  • Carrots
  • Snow Peas
  • String Beans
  • Kale
  • Corn Kernels
  • Radishes

To save time, I always look for precut veggies in the produce or frozen food section to roast. If I can’t find any, then I use my food processor to cut veggies like carrots and radishes into coin shapes.

When roasting any veggie I don’t add any oil and have grown to like them without salt or seasoning. If you need a little salt, I like these salt-free substitutes that have only whole food ingredients in them:

roasted corn in a blue and white ramekin is a sweet crunchy healthy snack that is easy to make.

How to Roast Veggies in the Oven with No Oil

When roasting any veggie, set the oven temp to 400 degrees.

Frozen Yellow Sweet Corn in a bag on a tray along with a spatula.
  1. You can use fresh or frozen veggies – using frozen or pre-cut veggies will save you time.
frozen corn kernels being prepared for roasted in an oven.

2. Line a baking pan with a silicone non-stick baking mat or parchment paper and spread whatever you are roasting on the pan.

Make sure to spread the veggies out so so they are not on top of each other. Doing this will ensure the veggies will be evenly roasted.

Frozen corn kernels on a baking tray in an over getting roasted.

3. Place in a pre-heated 400 degree oven for 15 minutes. After 15 minutes, use a spatula to move the veggie around on the pan and then bake for another 15 minutes.

Note: Veggies can also be roasted in an air fryer, but since I don’t have one, I use my oven.

roasted corn kernels on a baking tray right out of the oven.

4. You will know the veggies will be done when they are slightly browned.

close up of roasted corn kernels on a baking sheet - one of only many of the best roasted veggies to make.

5. If you like your veggies crunchy – extend baking time by one minute intervals until your desired crispness, but remember that as they cool, they will crisp up a little more.

I usually eat everything I roast in a day, but if I have leftovers, I store them in a glass jar in my fridge.

Do you roast your veggies?- Do you add anything to them or eat them without seasonings?

Roasted Veggies for Snacking – No Oil

If you are trying to eat healthy and are looking for something to snack on besides celery and carrots sticks, you may be surprised how tasty frozen veggies roasted fresh out of the oven can be. You can use any veggie, even corn that becomes a slightly sweet and crunchy treat. Vegan – WFPB- no oil.
Prep Time5 mins
Total Time35 mins
Course: snacks
Cuisine: American
Keyword: diet, healthy snack, homemade vegan tomato soup, low calorie, roasted, Whole food, plant based – no oil
Servings: 4
Calories: 102kcal
Cost: $3

Equipment

Ingredients

  • 15 oz corn frozen bag

Instructions

  • Preheat oven to 400°.
  • Line baking sheet with Silpat mat or parchment paper.
  • Pour contents of frozen corn onto baking sheet and spread out evenly using a spatula.
  • Place in preheated oven and bake for 15 minutes, then using spatula, toss the corn and spread it out again and bake for another 15 minutes.
  • Depending on your oven – the corn kernels may be done. You will know when they are done when the kernels are darker and look a bit shriveled and a bit crispy, but not burned.
  • If you prefer a crunchier snack – bake a few more minutes to get the crispness you desire.
  • Let cool for about 5-10 minutes and then enjoy.
  • Store in an airtight container in the fridge for a few days.

Notes

If you have leftovers, save them to sprinkle over a salad or a bowl of soup. 
You can roast any vegetable in the same way – just watch the time so they don’t get burned.  They will crisp up a little when cooling, so watch that you don’t over bake.
If you feel they are bland, try using one of these salt-free seasonings:
For added crunch I add: Everything But the Bagel Salt-Free
 
 

Nutrition

Serving: 4 | Calories: 102kcal | Carbohydrates: 22g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 232mg | Fiber: 3g | Sugar: 5g | Calcium: 3mg
Slight sweet and crispy roasted corn as a vegan no oil salt or sugar snack.

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11 Comments

  1. Hi Diane, I roast veggies all the time. I’ve not been able to master roasting kale & was wondering if you have any tips. I love roasted Brussel sprouts with balsamic vinegar!

  2. I will definitely try roasting frozen corn!! Sounds delicious 😋
    We do roast quite a few veggies…cauliflower and broccoli is great. My favorite are Brussels sprouts. As a kid, I couldn’t stand them. Trying them roasted at a friends house years ago changed my mind. Everyone in the family loves them!

  3. Wow Diane, this is so interesting. Up until now I have always used fresh veggies to roast in the oven or air fryer. I actually have a bag of frozen corn in the house and I am excited to try it ! Thanks for the explanation.

  4. I find the Benson’s Table Tasty truly does add a salt like flavor. Does Dillan’s Stardust actually taste salty too?

    1. Hi Pam – The Stardust seasoning has more of a lemon flavor that at first I didn’t like, but now I do. I love it best when I make roasted chickpeas. I use it along with Smoked Paprika on them.

  5. This is such a great idea! I will be adding this to my menu! Thanks so much for the idea and suggestion.