Low Sodium Vegan Schnitzel
Discover a guilt-free indulgence with this Low Sodium Vegan Schnitzel recipe, featuring extra firm tofu as a hearty plant-based protein alternative. Perfectly seasoned with nutritional yeast, garlic powder, onion powder, and smoked paprika, each slice is coated in chickpea flour, vegan buttermilk, and crispy gluten-free breadcrumbs for a crunchy, golden exterior. This low sodium twist on a classic comfort food is easy to prepare, taking just 35 minutes from start to finish, and is pan-fried with a hint of olive oil for a healthier approach. Serve these tender schnitzel fillets with mashed potatoes or a fresh green salad for a satisfying, vegan-friendly meal that’s as wholesome as it is delicious!
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 0.5 cup Unsweetened plant-based milk (such as almond, soy, or oat milk)
- 1 tablespoon Apple cider vinegar
- 0.25 cup Nutritional yeast
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Ground black pepper
- 0.5 cup Chickpea flour (or any gluten-free flour)
- 1 cup Gluten-free breadcrumbs
- 2 tablespoons Olive oil (for frying)
Instructions
Press the tofu to remove excess water. Place the block of tofu between two clean kitchen towels, put a heavy object (like a skillet) on top, and let it sit for 15-20 minutes.
Slice the pressed tofu into 8 thin rectangular pieces, resembling schnitzel fillets.
In a shallow bowl, whisk together the plant-based milk and apple cider vinegar. Allow it to sit for 5 minutes to create a vegan 'buttermilk'.
In a separate shallow bowl, mix the nutritional yeast, garlic powder, onion powder, smoked paprika, and black pepper.
Place the chickpea flour in a third shallow bowl, and the gluten-free breadcrumbs in a fourth shallow bowl.
Coat each tofu slice by first dredging it in the chickpea flour, then dipping it into the 'buttermilk', and finally coating it with the breadcrumb mixture. Press the breadcrumbs gently to adhere them to the tofu.
Heat the olive oil in a non-stick skillet over medium heat.
Pan-fry each tofu schnitzel for 3-4 minutes on each side until golden brown and crispy. Add more olive oil as needed for frying.
Serve hot with your favorite low-sodium vegan side dishes, such as mashed potatoes or a fresh salad.
Nutrition Facts
Calories |
1753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.2 g | 91% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1161 mg | 50% | |
| Total Carbohydrate | 173.1 g | 63% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 12.7 g | ||
| Protein | 100.4 g | 201% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 1678 mg | 129% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 1771 mg | 38% | |
*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.
