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Baked zucchini schnitzel Calories
Oven-baked vegetable schnitzel with fiber-rich zucchini
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Baked zucchini schnitzel (160 g) has 246 calories. That works out to 154 calories per 100 g. It contains 29.4 g of carbs, 11.4 g of protein, 9.9 g of fat and 3.4 g of fiber. Its 24.3 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Baked zucchini schnitzel Nutrition Facts
Selected: 2 piece (medium) · 160 g
246
KCAL / 160G
Carbs
29.4g
· 11% DV
Protein
11.4g
· 23% DV
Fat
9.9g
· 13% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 18% · Fat 35%
Baked zucchini schnitzel nutrition facts table · 2 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.03 g | |
| Sodium | 536 mg | 23% |
| Total carbohydrate | 29.4 g | 11% |
| Fiber | 3.4 g | 12% |
| Protein | 11.4 g | 23% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked zucchini schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 123 kcal |
| 1 piece (small) | 65 g | 100 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (large) | 115 g | 177 kcal |
| 2 piece (medium) | 160 g | 246 kcal |
| 1 serving (medium) | 180 g | 277 kcal |
| 2 piece (large) | 230 g | 354 kcal |
| 3 piece (medium) | 240 g | 370 kcal |
| 1 serving (large) | 300 g | 462 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Baked zucchini schnitzel
How do you make baked zucchini schnitzel?
Baked zucchini schnitzel is made by coating zucchini slices in flour, egg and breadcrumbs, then baking them until golden. Pat the slices dry, coat each side evenly and arrange them in a single layer so they cook rather than steam.
How do you make baked zucchini schnitzel crispy?
For crispy baked zucchini schnitzel, remove excess moisture from the zucchini and leave space between pieces on the tray. A light coating of oil on the breadcrumbs helps them brown, while serving the schnitzel soon after baking keeps the crust crisp.
Why does the coating fall off baked zucchini schnitzel?
The coating often falls off baked zucchini schnitzel when the zucchini is wet or the crumbs are not pressed on firmly. Pat the slices dry, coat them in flour before dipping in egg, and handle them gently when arranging them on the baking tray.
Do you peel zucchini for baked zucchini schnitzel?
No, you usually do not need to peel zucchini for baked zucchini schnitzel. The skin helps the slices hold their shape, and it is fine to eat when washed well. Trim the ends and dry the zucchini before coating it.
What should you serve with baked zucchini schnitzel?
Baked zucchini schnitzel pairs well with a green salad, roasted potatoes or rice. A tangy yogurt dip or tomato sauce also works well, especially when served on the side so the breadcrumb coating does not turn soggy.
Can baked zucchini schnitzel be crispy without frying?
Yes, baked zucchini schnitzel can brown without deep-frying. Use a preheated oven, arrange the coated slices in one layer, and lightly oil the crumbs. Avoid crowding the tray, which traps steam and softens the coating.
What kind of zucchini is best for baked zucchini schnitzel?
Firm, medium-sized zucchini work best for baked zucchini schnitzel because they are easier to slice evenly and tend to hold their shape. Very large zucchini can be watery and seedy, so remove the soft seed core if needed.
What sauce goes with baked zucchini schnitzel?
Garlic yogurt sauce, herbed yogurt dip and tomato sauce all go well with baked zucchini schnitzel. Serve the sauce alongside rather than pouring it over the crust; this preserves the contrast between the crisp coating and tender zucchini.
Can you prepare baked zucchini schnitzel ahead of time?
Yes, you can wash and slice zucchini for baked zucchini schnitzel ahead of time, but breading it too early may make the coating damp. For the best texture, coat the slices shortly before baking and serve them while freshly crisp.
How should you store and reheat leftover baked zucchini schnitzel?
Store leftover baked zucchini schnitzel in a covered container in the refrigerator once it has cooled. Reheat it in an oven or air fryer to revive the crust; a microwave warms it quickly but is more likely to make the coating soft.
Baked zucchini schnitzel Vitamins & Minerals
Vitamins
B1
0.29mg · 24% DV
Biotin
6.72µg · 22% DV
B2
0.27mg · 21% DV
B12
0.45µg · 19% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
219mg · 31% DV
Manganese
0.61mg · 27% DV
Sodium
536mg · 23% DV
Potassium ⭐
390mg · 11% DV
Baked zucchini schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked zucchini schnitzel
To burn the 246 calories in 2 piece (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked zucchini schnitzel?
Baked zucchini schnitzel is a home-style take on schnitzel: zucchini slices are coated in a crisp crumb coating and baked rather than fried. The outside turns golden while the zucchini stays tender, with a mild, slightly sweet flavour.
Serve it as a vegetarian main with salad, or alongside potatoes and a cooling yogurt dip; it also works well in a sandwich. Zucchini contributes fibre, and a 100 g portion has 154 calories. For a lighter plate, keep the coating modest and pair it with plenty of fresh vegetables.
How Nutritious Is Baked zucchini schnitzel?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked zucchini schnitzel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked zucchini schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Baked zucchini schnitzel Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked zucchini schnitzel Fat Profile
SATURATED
2.8g
MONOUNSATURATED
4.16g
POLYUNSATURATED
2.32g
Omega 6:3 ratio 22.1:1
Above the ideal 4:1 (22.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.