Tofu Parmigiana

Indulge in the comforting, plant-based twist of Tofu Parmigiana—a hearty, Italian-inspired dish that's perfect for weeknight dinners or special occasions. This recipe features extra-firm tofu slices that are breaded with a perfectly seasoned crunchy coating and pan-fried to golden perfection before being smothered in rich marinara sauce and gooey melted mozzarella cheese. Whether you opt for dairy-free or traditional cheese, this vegetarian entrée delivers a satisfying combination of crispy textures and savory flavors. Baked until bubbly and garnished with fresh basil, it’s a crowd-pleasing meal that pairs beautifully with pasta, salad, or crusty bread. Simple to prepare yet bursting with flavor, this tofu-based comfort food is sure to become a dinner favorite.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 block (14 oz) extra-firm tofu
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup all-purpose flour
• 0.5 cup unsweetened almond milk (or other plant-based milk)
• 2 tablespoons cornstarch
• 1 cup breadcrumbs
• 1 teaspoon Italian seasoning
• 3 tablespoons olive oil
• 2 cups marinara sauce
• 1.5 cups shredded mozzarella cheese (dairy or plant-based)
• 0.25 cup grated Parmesan cheese (optional, dairy or plant-based)
• 5 leaves fresh basil leaves (optional, for garnish)

Directions

Step 1

Press the tofu: Remove the tofu from packaging and wrap it in a clean kitchen towel or paper towels. Place a heavy object (like a skillet or a stack of books) on top to press out excess liquid for about 15 minutes.

Step 2

Slice the tofu into 1/2-inch thick slabs and season both sides with salt and black pepper.

Step 3

Set up a breading station with three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, whisk together almond milk and cornstarch until smooth. In the third bowl, mix breadcrumbs with Italian seasoning.

Step 4

Dip each tofu slice into the flour, shaking off excess, then into the almond milk mixture, and finally into the seasoned breadcrumbs, ensuring it is fully coated.

Step 5

Heat olive oil in a large skillet over medium heat. Cook the breaded tofu slices for about 2-3 minutes on each side, or until golden brown and crispy. Work in batches if necessary. Transfer cooked tofu to a plate lined with paper towels to drain excess oil.

Step 6

Preheat your oven to 375°F (190°C). Spread 1/2 cup of marinara sauce on the bottom of a baking dish.

Step 7

Arrange the tofu slices in a single layer in the baking dish. Spoon the remaining marinara sauce over the tofu, ensuring each slice is evenly covered.

Step 8

Sprinkle shredded mozzarella cheese evenly over the top of the marinara sauce. If using Parmesan cheese, sprinkle it over the mozzarella.

Step 9

Bake the dish in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.

Step 10

Remove from the oven and let cool slightly. Garnish with fresh basil leaves, if desired, and serve warm. Enjoy your Tofu Parmigiana!

Nutrition Facts

Serving size	1458.2 grams (1458.2g)

Amount per serving	% Daily Value*
Calories	2547

Total Fat 141.70g	182%
Saturated Fat 45.20g	226%
Polyunsaturated Fat 4.00g
Cholesterol 126mg	42%
Sodium 6780mg	295%
Total Carbohydrate 184.10g	67%
Dietary Fiber 19.80g	71%
Total Sugars 19.60g
Protein 151.30g	303%

Vitamin D 74IU	369%
Calcium 4914mg	378%
Iron 22mg	123%
Potassium 1286mg	27%

*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: 48.7%

Protein: 23.1%

Carbs: 28.1%