Protein-Packed Vegan Recipe

Vegan Onion Schnitzel

Average: 4.7 (12 votes)
(12 votes)
Vegan Onion Schnitzel

Vegan onion schnitzel - creamy, hearty and full-bodied. Photo: Maximilian Gold

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Health Score:
79 / 100
15 min.
ready in 20 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Compared to the original onion schnitzel this version is an all-vegetable and lower-fat way to revive the cozy comfort feeling of grandma's hearty cooking. Tofu is a smart meat substitute, especially for vegan fans. It contains all essential amino acids at once and also provides a lot of valuable protein for muscle and cell building. It's also great for the production of protective and defense substances.

For vegans, onion schnitzel is a real satiator as a side dish. They are perfect for dishes with lots of sauce and offer a nice change.

1 serving contains
(Percentage of daily recommendation)
Calorie620 cal.(30 %)
Protein30 g(31 %)
Fat48 g(41 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A3.4 mg(425 %)
Vitamin D3.3 μg(17 %)
Vitamin E20 mg(167 %)
Vitamin K82.6 μg(138 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.5 mg(36 %)
Folate132 μg(44 %)
Pantothenic acid3.4 mg(57 %)
Biotin34.7 μg(77 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C24 mg(25 %)
Potassium1 mg(0 %)
Calcium314 mg(31 %)
Magnesium170 mg(57 %)
Iron6.1 mg(41 %)
Iodine42 μg(21 %)
Zinc2.9 mg(36 %)
Saturated fatty acids7 g
Uric acid109 mg
Cholesterol0 mg
Complete sugar9 g
Development of this recipe:


22 ozs onions
22 ozs button Mushroom
18 ozs Smoked tofu
1 bunch Chervil
1 bunch parsley
5 Tbsps Canola oil
3 Tbsps white wine (or apple juice)
7 ozs Vegetable broth
16 ozs Soy creamer
How healthy are the main ingredients?

Kitchen utensils

1 ovenproof Skillet, 1 Skillet

Preparation steps


Peel onions and cut into strips. Clean mushrooms and cut into slices. Pat tofu dry and cut into slices about 3/4" thick. Wash chervil and parsley, shake dry and chop finely.


Heat 3 tablespoons of oil in a frying pan and sauté mushrooms for approx. 3 minutes over high heat. Add onions and sweat for another 3 minutes until translucent. Deglaze vegetables with white wine and fill up with vegetable stock. Then add soy cream and season everything with salt and pepper. Pour the sauce into a container and set aside.


Heat 2 tablespoons of oil in an ovenproof frying pan and sear the tofu in it for approx. 5 minutes on all sides. Pour the mushroom and onion sauce over the tofu slices and cook everything for approx. 5 minutes in a preheated oven at 200°C / 400˚ F. To serve, sprinkle the herbs over the dish.