Low Fat Vegan Schnitzel

Crispy, golden, and guilt-free, this Low Fat Vegan Schnitzel is a plant-based twist on the classic comfort food, delivering all the flavor with none of the heaviness. Made with extra firm tofu as the protein-packed base, this recipe uses a light dredging process with unsweetened plant-based milk and a seasoned breadcrumb coating infused with nutritional yeast, garlic powder, and smoked paprika for maximum savory appeal. Unlike traditional schnitzel, this version uses minimal oil and a skillet instead of deep-frying, keeping it low in fat without sacrificing the crunch you crave. Ready in just 40 minutes, it’s a quick and easy dinner option that pairs beautifully with lemon wedges, a fresh salad, or roasted veggies. Perfect for vegans, those watching their fat intake, and anyone looking for a healthier take on a classic dish, this schnitzel is a crowd-pleaser for every table.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Once the tofu is pressed, slice it into 4 even slabs (or thinner slices, if desired).

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Serve the schnitzel hot with lemon wedges, a side salad, or roasted vegetables for a complete meal.

Nutrition Facts

Serving size	(717.3g)

Amount per serving	% Daily Value*
Calories	1340.6

Total Fat 42.7g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 3216.8mg	0%
Total Carbohydrate 145.5g	0%
Dietary Fiber 21.5g	0%
Total Sugars 6.3g
Protein 98.4g	0%

Vitamin D 50.7IU	0%
Calcium 2947.8mg	0%
Iron 17.7mg	0%
Potassium 1839.3mg	0%

*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.

Source of Calories

Fat: 28.3%

Protein: 28.9%

Carbs: 42.8%