Tofu Parmesan

Transform your weeknight dinner routine with this irresistible Tofu Parmesan recipe, a vegan twist on the classic comfort food dish. Featuring golden, crispy tofu coated in seasoned breadcrumbs and baked to perfection, this plant-based alternative is layered with rich marinara sauce and gooey vegan mozzarella. Seasoned with garlic, onion, and Italian herbs, every bite is bursting with flavor. Ideal for anyone searching for a dairy-free and egg-free option, this recipe balances indulgence and health, while using familiar ingredients like nutritional yeast and plant-based milk to create a truly satisfying meal. Perfectly paired with pasta or a fresh green salad, Tofu Parmesan is a crowd-pleasing favorite that comes together in under an hour and makes enough to feed the whole family.

Nutriscore Rating: 72/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

Ingredients

• 14 ounces Extra-firm tofu
• 1 cup Breadcrumbs (preferably Italian seasoned or panko)
• 0.5 cup All-purpose flour
• 0.5 cup Unsweetened plant-based milk (such as almond or soy)
• 2 tablespoons Nutritional yeast
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Dried Italian seasoning
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 cups Marinara sauce
• 1 cup Vegan mozzarella cheese
• 2 tablespoons Olive oil or non-stick spray
• 6 leaves Fresh basil leaves (optional, for garnish)

Directions

Step 1

Press the tofu: Remove the tofu from its packaging and drain the excess liquid. Wrap it in a clean kitchen towel and place a heavy object (like a skillet or canned goods) on top. Let it press for 15-20 minutes to remove as much moisture as possible.

Step 2

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 3

Slice the tofu into 1/2-inch thick slabs, then cut each slab in half to create pieces about the size of a deck of cards.

Step 4

Prepare the breading setup: In one shallow bowl, place the flour. In a second bowl, combine the plant-based milk and nutritional yeast, whisking to mix well. In a third bowl, stir together the breadcrumbs, garlic powder, onion powder, Italian seasoning, salt, and black pepper.

Step 5

Take each piece of tofu and dredge it in the flour, shaking off any excess. Next, dip it into the plant-based milk mixture, and finally coat it evenly in the seasoned breadcrumbs.

Step 6

Place the breaded tofu on the prepared baking sheet in a single layer. Lightly spray or brush the tops with olive oil for extra crispiness.

Step 7

Bake the tofu in the preheated oven for 20 minutes. Flip the pieces over, spray or brush with more olive oil, and bake for an additional 10 minutes until golden and crispy.

Step 8

While the tofu is baking, warm the marinara sauce in a small saucepan over medium heat.

Step 9

Once the tofu is done, spread a thin layer of marinara sauce over the bottom of a 9x13-inch baking dish. Arrange the baked tofu pieces on top, then spoon more marinara sauce over each piece. Sprinkle the vegan mozzarella cheese evenly over the top.

Step 10

Return the dish to the oven and bake for another 10 minutes, or until the vegan cheese is melted and bubbly.

Step 11

Remove from the oven and let cool for 5 minutes. Garnish with fresh basil leaves if desired, and serve warm with a side of pasta or a green salad.

Nutrition Facts

Serving size	1457.9 grams (1457.9g)

Amount per serving	% Daily Value*
Calories	2257

Total Fat 117.10g	150%
Saturated Fat 45.20g	226%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 4435mg	193%
Total Carbohydrate 175.00g	64%
Dietary Fiber 21.90g	78%
Total Sugars 20.20g
Protein 100.00g	200%

Vitamin D 50IU	250%
Calcium 4296mg	330%
Iron 22mg	121%
Potassium 1546mg	33%

*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: 48.9%

Protein: 18.6%

Carbs: 32.5%