Low Sodium Vegan Schnitzel

Crispy, golden, and irresistibly satisfying, this Low Sodium Vegan Schnitzel is the perfect plant-based twist on a classic comfort food. Crafted with extra-firm tofu, this recipe delivers a protein-packed main dish without the high sodium content, making it ideal for heart-healthy and low-salt diets. The tofu slices are coated in a rich chickpea flour batter, seasoned with nutritional yeast, garlic, and smoked paprika for a bold flavor punch, then dredged in gluten-free breadcrumbs for an ultra-crunchy finish. Pan-fried to perfection in olive oil, these schnitzels are quick to make, ready in just 35 minutes, and pair beautifully with mashed potatoes or a crisp salad. Whether you’re vegan, gluten-free, or simply looking for a healthier schnitzel alternative, this recipe is your new go-to for a wholesome, guilt-free indulgence!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Slice the pressed tofu into 8 thin rectangular pieces, resembling schnitzel fillets.

Step 3

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'.

Step 4

In a separate shallow bowl, mix the nutritional yeast, garlic powder, onion powder, smoked paprika, and black pepper.

Step 5

Place the chickpea flour in a third shallow bowl, and the gluten-free breadcrumbs in a fourth shallow bowl.

Step 6

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.

Step 7

Heat the olive oil in a non-stick skillet over medium heat.

Step 8

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.

Step 9

Serve hot with your favorite low-sodium vegan side dishes, such as mashed potatoes or a fresh salad.

Nutrition Facts

Serving size	(869.9g)

Amount per serving	% Daily Value*
Calories	1978.8

Total Fat 79.0g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1942.3mg	0%
Total Carbohydrate 227.8g	0%
Dietary Fiber 25.6g	0%
Total Sugars 17.1g
Protein 95.6g	0%

Vitamin D 50IU	0%
Calcium 3068.0mg	0%
Iron 18.7mg	0%
Potassium 1855.7mg	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: 35.5%

Protein: 19.1%

Carbs: 45.5%