January 17, 2019

Oil-Free Sauteed Spinach

Delicious spinach made even healthier without oil in this Oil-Free Sautéed Spinach. Perfect for lunch/dinner or even an addition to a savory breakfast!

Oil-Free Sautéed Spinach

Spinach is one of those foods that some people just hate. Maybe you have terrible memories of eating canned spinach as a kid. Or you hate slimy green stuff. No matter what your perspective on spinach is, you'll definitely love Oil-Free Sautéed Spinach.

First, spinach is filled with vitamins and minerals. Leafy greens (like spinach) are some of the healthiest foods on the planet. Spinach boasts a surprising amount of protein and is FULL of fiber. Plus, it has vitamin A, vitamin C, calcium, and iron -- all essential nutrients.

My Oil-Free Sautéed Spinach doesn't stop at the spinach though. I add onions and garlic for intense flavor. You can never go wrong with the sharpness or onions and garlic.

I love using red onions for extra antioxidants. Foods with the deepest and brightest colors contain more antioxidants than their counterparts. So red onion has more antioxidants than white or yellow onions.

Finally, the trick that adds an extra boost of flavor and makes this oil-free spinach is vegetable broth. As I've demonstrated with my Sautéed Zucchini, vegetable broth is the perfect sautéing liquid that doesn't harm your arteries.

Oil-Free Sautéed Spinach

How to make Oil-Free Sautéed Spinach

Best of all, Oil-Free Sautéed Spinach is quick and easy to cook. First, chop up your onion and garlic. Then sauté the onion, using vegetable broth as needed to keep the onion from sticking to the pan. Add the garlic.

Once the onion and garlic are soft and fragrant, start adding the spinach. It will probably take multiple 'rounds' of adding spinach to get it all to fit in the pan. Add a couple handfuls to fill the pan, then put the lid on to allow the steam to soften the spinach. At this point you will not need to add any more vegetable broth because the steam will serve as your liquid.

Once the spinach has shrunk, give it a stir and add the next 'round' of spinach to the pan. Continue this process until you've cooked all the spinach.

After all the spinach is soft, you're done. Enjoy your Oil-Free Sautéed Spinach!

Oil-Free Sautéed Spinach

Recipe Prayer

Jesus, thank you for healthy greens to nourish us. Give our bodies the energy and nutrients they need to do your work. Amen.

Oil-Free Sauteed Spinach

Delicious spinach made even healthier without oil in this Oil-Free Sautéed Spinach. Perfect for lunch/dinner or even an addition to a savory breakfast!















  • 10-16 Ounces Raw Spinach
  • 1/2 Red Onion
  • 3 Cloves Garlic
  • 1/4 Cup Vegetable Broth, use as needed


  1. Chop the onion and garlic. Add the onion to a large pan and saute on medium heat. Add a teaspoon or two of vegetable broth if the onion starts to stick. Cook until soft, then add the garlic and cook until fragrant. Continue adding broth if the onion and garlic stick.
  2. Add several handfuls of spinach to the pan. Cover and let soften for a couple minutes. (At this point you will no longer need to add vegetable broth because the steam will serve as the liquid.) After the first ’round’ of spinach softens, stir and then add a couple more handfuls of spinach. Cover and cook. Repeat until all the spinach is cooked. Enjoy!
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September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography