Easy Tofu Parmesan (Tofu Parmigiana)
This plant-based Tofu Parmesan tastes so good you’ll never know it’s dairy and meat-free until you make it. It has a perfectly crispy outside, a soft center, and is loaded with delicious red sauce and parmesan vegan cheese or vegan mozzarella for a vegan recipe twist. Serve with a side of pasta, or just have it on its own. Either way, this recipe is so satisfying!
What is Tofu Parmesan?
My favorite way to serve Crispy Tofu, this delicious and healthy tofu parmesan, or tofu parmigiana, is a plant-based twist on classic Baked Chicken Parmesan recipes. With all the flavors of Italian cooking, you won’t even be able to tell that this dish is made with entirely plant-based, dairy-free ingredients!
Combine this with easy preparation and minimal cooking time, and you can make this recipe from start to finish in under an hour. It’s perfect for a homemade vegan comfort food dinner or a cozy date night meal even meat eaters will love.
Ingredients You’ll Need
- Tofu – Make sure to use super firm tofu for this recipe. Otherwise, it won’t crisp up like we want.
- Cornstarch – This forms the base of the breading, helping the ingredients stick and contributing to the crispy exterior.
- Salt and Pepper – Adjust to taste.
- Red Pepper Flakes – These are optional, but I love to include them for just a touch of heat.
- Plant-Based Egg Product – I like to use JUST Liquid Egg, but any brand you like best will work. Other egg alternatives like flax eggs or chia eggs won’t work for this tofu parm recipe!
- Breadcrumbs – A combination of panko breadcrumbs and Italian breadcrumbs creates a light, crispy breading while contributing to the savory Italian flavor of the dish.
- Nutritional Yeast – This creates a cheesy flavor without the need for dairy. Nutritional yeast is also a great source of B vitamins!
- Red Sauce – Use any store-bought or homemade red sauce such as marinara sauce you like best. Just make sure all the ingredients are vegan-friendly.
- Vegan Grated Parmesan Cheese – I love the Violife brand, but any vegan parmesan you like best will taste great. If preferred, shredded vegan mozzarella cheese tastes great, too.
- Italian Parsley – Used as a garnish, this adds a refreshing, slightly peppery taste.
- Vegetable Oil – Vegetable oil works best for frying because it holds up well to high heat.
How to Make Tofu Parmesan
- Prepare. Before you begin, preheat your oven to 350 degrees Fahrenheit. Then, grease a square 8×8 baking dish with cooking oil spray.
- Press the tofu. Wrap the tofu in a clean kitchen towel or paper towel, and gently press the moisture out. Alternatively, use a tofu press to press the moisture out. Then, slice the tofu into four pieces.
- Heat the sauce. Transfer the red sauce to a small saucepan, and warm it over medium heat.
- Prepare a dredging station. Add the nutritional yeast, panko breadcrumbs, and Italian breadcrumbs to a small bowl, whisking until well combined. Place the cornstarch on one plate. Add just the liquid egg product to a second plate, and transfer the breadcrumb mixture to a third plate.
- Bread the tofu. Dust the pressed tofu with salt and pepper. Then, dredge the pieces through the cornstarch, coating them completely. Then, dredge them through the egg wash followed by the breadcrumbs. Gently press the mixture into the tofu to ensure it sticks.
- Fry. Heat the vegetable oil in a 9-inch skillet over medium-high heat. Once it’s hot but not yet smoking, add two pieces of tofu to the pan. Cook until the tofu is golden brown on both sides, flipping frequently.
- Repeat. Transfer the cooked tofu pieces to a paper towel to absorb any excess moisture. Then, repeat, cooking the remaining pieces.
- Layer. Add a few ladles of the heated red sauce to the prepared baking dish. Place the crispy tofu on top of the sauce. Then, top it with the grated parmesan cheese, salt, pepper, and a pinch of red pepper flakes, if desired.
- Bake. Cover the dish with foil, and bake for 20 minutes.
- Serve. Sprinkle your tofu parm with fresh chopped parsley, and enjoy warm!
Tips for Success
- Press the tofu before you begin. This is crucial to prevent soggy tofu parmesan. Use a clean towel, paper towel, or tofu press to expel as much moisture as possible before breading the tofu. If you cook the tofu without pressing it you will find that it is difficult to handle and tears apart easily.
- Test the oil temperature. If the oil isn’t hot enough, the breading on the tofu will become soggy. Therefore, I recommend testing it before adding the cutlets. To do so, drop a small piece of breading into the oil. If it begins to sizzle and cook the oil is ready. Alternatively, if it sinks to the bottom, the oil is not ready and still needs time to heat.
- Avoid overcrowding the pan. If you cook too many tofu cutlets at once, the oil temperature will drop, causing the tofu to become soggy.
- Avoid overcooking. Fry the tofu parm cutlets just until they’re golden and crispy. Remember, they’ll continue to bake in the oven. So, we don’t want the breading to burn or the tough to become tough!
How to Store and Reheat
For the best results, store the red sauce and tofu in separate airtight containers. They will stay fresh in the fridge for up to 3-4 days. When you’re ready to eat, assemble the ingredients, and warm them in the microwave just until heated through.
Frequently Asked Questions
Is crispy tofu healthy? Yes! Not only is tofu an excellent source of protein, but it’s also rich in calcium and iron. This makes it a great source of nutrition for vegans and vegetarians. Furthermore, tofu is low in fat and calories. In most cases, a half cup of tofu provides a whopping 21 grams of protein that’s easy for your body to digest! Of course, be sure to consult your doctor with any specific questions or concerns.
Does it matter what brand of tofu I use? Yes, the quality of tofu you use can affect the nutritional quality and taste of your tofu parmigiana. The difference is in the type of soybeans used and the processing the tofu undergoes before it reaches grocery store shelves.
For this dish, I always recommend choosing super firm, minimally processed tofu. I find that most super or extra-firm tofu brands at health food stores will have a “minimally processed” or “organic” offering. Alternatively, if you have a healthy food aisle or organic food aisle, this should have the tofu you want for this meal.
Why is my tofu parm watery? If your tofu is watery, it’s most likely because there was too much moisture in it before cooking. Make sure to press the tofu as well as you can before you begin!
How should I serve this recipe? You can easily enjoy this tofu parmesan on its own as a complete meal. However, it’s also great with a side of pasta, a simple salad, or garlic knots. You will feel like you’re eating in an Italian restaurant!
Why Press Tofu Before Cooking?
Tofu should be pressed before cooking to make sure there is not excess moisture in the dish. Since tofu is stored in the water that it is prepared in, it is completely saturated.
If you cook tofu without pressing the moisture out, you’ll find that the tofu is difficult to handle and tears apart easily, making a mess of the dish. Furthermore, it can over-saturate the dish, watering down the marinade and leaving excess moisture in the pan after baking.
Pressing tofu before cooking with it eliminates this issue and gives you a firmer, more structurally-sound tofu that acts much more like meat proteins in cooking, allowing you to get creative with it.
Storage
Store any leftover tofu parmesan in an airtight container in the refrigerator for three to four days. Reheat in the microwave until heated through. Store any red sauce separately to prevent the tofu from getting soggy. Looking for more tofu recipes? Try my crispy tofu cutlets.
Easy Tofu Parmesan (Tofu Parmigiana)
Ingredients
- 1 block super firm tofu, press out moisture
- 3 tablespoons cornstarch
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ cup JUST liquid egg , plant-based egg product
- ½ cup panko breadcrumbs
- ¼ cup Italian breadcrumbs
- 1 tablespoon nutritional yeast
- 2 cups red sauce, heated in a saucepan
- ¼ cup grated parmesan cheese, Violife, vegan brand
- 1 tablespoon Italian parsley, chopped small
- ¼ teaspoon red pepper flakes
- ½ cup vegetable oil , for frying
Equipment
- 3 plates
- 1 sauce pot
- 1 baking dish
- 1 skillet
Instructions
Prepare
- Before you begin, preheat your oven to 350 degrees Fahrenheit. Then, grease a square 8×8 baking dish with cooking oil spray. Set it aside.
Press the Tofu
- Wrap the super firm tofu in a clean kitchen towel or paper towel, and gently press the moisture out. Alternatively, use a tofu press to press the moisture out. Then, slice the tofu into four evenly sizes rectangles.
Heat the Sauce
- Transfer the red sauce to a small saucepan, and warm it over medium heat.
Prepare the Breading Station
- Add the nutritional yeast, panko breadcrumbs, and Italian breadcrumbs to a small bowl, whisking until well combined. Place the cornstarch on one plate. Add just the liquid egg product to a second plate, and transfer the breadcrumb mixture to a third plate.
Bread the Tofu
- Dust the pressed tofu with salt and pepper. Then, dredge the pieces through the cornstarch, coating them completely. Then, dredge them through the egg wash followed by the breadcrumbs. Gently press the mixture into the tofu to ensure it sticks.
Fry
- Heat the vegetable oil in a 9-inch skillet over medium-high heat. Once it’s hot but not yet smoking, add two pieces of tofu to the pan. Cook until the tofu is golden brown on both sides, flipping to prevent any one side from getting too brown.
Repeat
- Transfer the cooked tofu pieces to a paper towel to absorb any excess moisture. Then, repeat, cooking the remaining pieces.
Layer
- Add a few ladles of the heated red sauce to the prepared baking dish. Place the crispy tofu on top of the sauce. Then, top it with the grated parmesan cheese, salt, pepper, and a pinch of red pepper flakes, if desired.
Bake
- Cover the dish with foil, and bake for 20 minutes.
Serve
- Sprinkle your tofu parm with fresh chopped parsley, and enjoy warm!
One Comment on “Easy Tofu Parmesan (Tofu Parmigiana)”
This was such a delicious dish! The breaded coating really added a lot to the taste of the tofu. I’m new to cooking with tofu and have tried another one of Sarah’s delicious tofu based dishes (buffalo chicken strips). This site is definitely a “go-to” for me as I continue to experiment with plant based foods.