Low Fat Vegan Schnitzel
Discover the ultimate guilt-free indulgence with this Low Fat Vegan Schnitzel, a crispy, golden delight that's perfect for health-conscious foodies seeking a plant-based twist on a classic comfort dish. This recipe uses extra firm tofu as the base, expertly coated with seasoned flour, plant-based milk, and a crunchy panko breadcrumb mixture infused with nutritional yeast, smoked paprika, and garlic powder for a mouthwatering depth of flavor. Lightly pan-fried using minimal oil or cooking spray, it delivers all the satisfying texture and taste of traditional schnitzel without the excess fat. Ready in just 40 minutes, this recipe is both quick and easy, with gluten-free options to cater to dietary needs. Serve alongside lemon wedges, fresh salads, or roasted veggies for a wholesome, balanced meal that will impress vegan and non-vegan palates alike!
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Recipe Information
Ingredients
- 400 grams Extra firm tofu
- 120 milliliters Unsweetened plant-based milk (e.g., almond, soy, or oat)
- 50 grams All-purpose flour (or gluten-free flour blend, if needed)
- 30 grams Nutritional yeast
- 100 grams Panko breadcrumbs (or gluten-free breadcrumbs, if needed)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Smoked paprika
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 2 teaspoons Cooking spray or minimal oil for greasing
Instructions
Gently press the tofu to remove excess water. Wrap it in a clean kitchen towel, place a plate on top, and set a heavy object on the plate for 10 minutes.
While pressing the tofu, prepare three shallow bowls or plates. In the first, place the flour. In the second, whisk the plant-based milk with half the salt and pepper. In the third, mix the breadcrumbs, nutritional yeast, garlic powder, onion powder, smoked paprika, and the remaining salt and pepper.
Once the tofu is pressed, slice it into 4 even slabs (or thinner slices, if desired).
Dredge each tofu slice in the flour, shaking off the excess, then dip it into the plant-based milk mixture, and finally coat it evenly in the breadcrumb mixture. Press gently to ensure the crumbs stick well.
Preheat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray or a minimal amount of oil, just enough to prevent sticking.
Place the breaded tofu slices on the skillet and cook for 4-5 minutes on each side until golden brown and crispy. Adjust the heat as needed to avoid burning.
Serve the schnitzel hot with lemon wedges, a side salad, or roasted vegetables for a complete meal.
Nutrition Facts
Calories |
1341 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.7 g | 55% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3217 mg | 140% | |
| Total Carbohydrate | 145.5 g | 53% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 6.3 g | ||
| Protein | 98.4 g | 197% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 2948 mg | 227% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 1839 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
