Healthyish Tofu Parmesan

We’ve taken the traditional chicken parmesan recipe and turned it into a vegetarian’s dream! This recipe is light, delicious and easy to make.

Work from home? No problem! This recipe can be made during your lunch break and will leave you completely satisfied. (no food coma here)

And if you’re new to tofu  or vegetarian recipes, this dish is a great way to get started.

Ingredients Needed: Serves 2

  • 1 Pack super firm tofu
  • 2 eggs
  • 1/2 cup Italian breadcrumbs
  • 2 tablespoons AP flour
  • 1/3 cup parmesan cheese
  • 2 tablespoons 2% milk
  • Favorite red sauce – store bought is fine
  • 1/2 cup shredded mozzarella cheese
  • 4 tablespoons olive oil
  • Salt and pepper to taste


First, you will want to open your tofu and drain off all of the liquid.

Next, you want to place the tofu on paper towel or a clean kitchen cloth and lightly press out the remaining liquid. Try to get as much liquid out as possible because this will help maintain a crispy crust and decrease the frying time.

Once the tofu is drained and dried – you will cut it down into four evenly-sized pieces.

Next, you will want to dust your tofu with AP flour. Just a light coating on the outside.

From there you will grab two plates. On the first plate, mix the eggs and milk together to form an egg wash.

On the second plate, you will combine the Italian breadcrumbs and parmesan cheese. Add salt and pepper to taste. You can adjust the ratio of breadcrumbs and parmesan cheese to your liking but I like my breading to be extra cheesy.

healthyish tofu parmesan

Now that you have everything prepped, you will dip the flour dusted tofu into the egg wash and then into the Italian breadcrumb mixture. Make sure the entire piece of tofu is evenly covered in the breading.

Repeat this process for all four pieces.

Next,  heat a skillet over medium heat and add in 3-4 tablespoon of olive oil

Place all 4 pieces in the pan. Allow the tofu to brown on every side.

healthyish tofu parmesan

In a separate pan, heat up your favorite red sauce. I like to use Delallo Spicy Arrabbiata sauce. It has a great taste and tons of flavor.

Once all of the tofu is evenly browned, remove the tofu from the heat and begin building your plate. Two pieces of tofu make a perfect lunch portion. Top it with your favorite red sauce and finish it with mozzarella cheese!

healthyish tofu parm

Sarah Thomas-Drawbaugh

Author: Sarah Thomas-Drawbaugh

Sarah Thomas-Drawbaugh is a recipe developer, fitness junkie and owner of the Healthyish brand. She loves taking everyday eats and making them Healthyish. Sarah defines being Healthyish as a lifestyle centered around living light, fit and fun with a healthy dose of “ISH” from time to time. Sarah’s work can be seen in Healthy-ish by Bon Appetit and Bon Appetit Magazine (digital). Sarah lives in Vail, Colorado with her husband, Dan and rescue dog, Graci!

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