Tofu Schnitzel

Schnitzel, a beloved European classic, typically involves thinly sliced meat, breaded, and deep-fried for that irresistible crunch. This vegan adaptation, however, takes a considerate and health-conscious approach by using tofu as its central ingredient. Tofu, known for its versatility and rich protein content, closely mimics the meaty texture while offering endless flavor possibilities. What sets this recipe apart is its cooking method; instead of deep-frying, these schnitzels are baked, thoroughly coated with heart-healthy avocado oil, ensuring a crispy outcome while reducing overall oil content.

Preparation time 40 min
Cooking time 30 min
This recipe keeps for 3 days

Ingredients (2 servings)

Breading Station

• 1/3 cup Bread crumbs
• 3 tbsp White wheat flour, all-purpose
• 1/3 cup Water

Marinade

• 2 tbsp Soy sauce
• 2 tbsp Water
• 1 tbsp Olive oil
• 2 tbsp Nutritional yeast
• 1/2 tsp Garlic powder
• 1/2 tsp Onion powder

Schnitzel

• 1 block Tofu

To Cook

• 10 spray Avocado oil (enough to fully coat)

Don’t have cups, tablespoons, or teaspoons?
Plantiful has an automatic unit of measure converter for peace of mind.

Instructions

1. Press the Tofu
   Press the tofu for at least 30 minutes.
2. Prepare the Marinade
   Prepare the marinade by whisking together all the marinade ingredients in a medium bowl, large enough to hold the tofu later.
3. Slice the Tofu
   Cut the tofu into schnitzel-sized pieces. The thickness of your slices is a matter of personal preference. For a balance between marination absorption and structural integrity, a thickness of around 1.5 cm (½ inch) works well, ensuring the tofu doesn’t break.
4. Marinade the Tofu
   Place tofu in the marinade, ensuring it’s fully coated, then let it rest for 30 minutes to 1 hour.
5. Prepare the Breading Station
   In two separate shallow dishes, set up your breeding station. In the first dish, whisk together the water and flour. In the second dish, place the breadcrumbs.
6. Preheat the Oven
   Preheat the oven to 185°C (365°F) and line a baking sheet with parchment paper.
7. Coat the Tofu
   Dip each tofu slice into the flour and water mixture, then coat with breadcrumbs, pressing the breadcrumbs onto the tofu to ensure a good coating. Repeat for all tofu slices.
8. Bake the Schnitzel
   Generously spray the schnitzels with cooking oil until they are fully covered. Bake for 15 minutes, flip them over, and bake for an additional 15 minutes.
9. To Store
   Allow the schnitzels to cool at room temperature, then store them in the fridge for up to 3-4 days, reheating in the oven when ready to eat.

Did you know there is an interactive step by step mode on Plantiful?

Nutrition

One serving contains 420 calories, 33 grams of protein, 20 grams of fat, and 31 grams of carbohydrates.

Convert measurement units, use step by step mode, add ingredients to shopping list, and check out the full nutrition facts label on Plantiful.