Tofu Schnitzel
Tofu Schnitzel is a plant-based take on the classic Austrian/German breaded cutlet, replacing meat with a firm tofu slab that's typically marinated, coated in breadcrumbs, and pan-fried or baked until golden. The core ingredients are firm tofu, flour, egg (or a plant-based substitute), and breadcrumbs, often seasoned with salt, pepper, and herbs. It's a popular vegetarian or vegan adaptation found in modern home cooking and many vegan-friendly restaurants worldwide.
🍽️ Nutrition at a glance
This dish is generally high in plant-based protein from the tofu and can be moderate in fat depending on the cooking method, with carbohydrates coming primarily from the breading. A typical serving provides a good source of iron, calcium (if using calcium-set tofu), and all essential amino acids. A standard serving (about 150-200g) usually ranges from 250-400 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 18 g |
| Carbs | 24 g |
| Fat | 16 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Calcium | 350 mg |
| Iron | 3.5 mg |
| Potassium | 280 mg |
| Magnesium | 60 mg |
| Phosphorus | 220 mg |
| Zinc | 2.2 mg |
| Selenium | 12 mcg |
| Folate | 45 mcg |
Per 1 piece (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the global fusion of a traditional European meat dish with Asian soy-based ingredients, highlighting the adaptability of classic recipes. Nutritionally, it's unique as it transforms a low-protein, high-fiber ingredient (tofu) into a satisfying, protein-rich centerpiece that mimics the texture and appeal of a comfort food staple.
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AI estimate may be inaccurate · Terms