Some nights you just need a cozy homemade dinner. This plant-based tofu parmesan tastes so good you’ll never know it’s dairy and meat free. It has a perfectly crispy outside, soft center and is loaded with delicious red sauce and parmesan cheese. Serve with a side or pasta or just have it on its own. Either way, this recipe is so satisfying! 

Plant-Based Tofu Parmesan – Healthyish Foods

About this recipe

When prepping the tofu for this tofu parmesan recipe, you will want to press out all of the moisture. Use a clean kitchen towel, or some paper towels to wrap the tofu and gently press the moistures out. If you have a tofu press handy, that will work perfectly. Next you will cut the tofu in half and then each of those pieces in half again. You will have four evenly sized pieces per block of tofu.

Top make the breading for this vegan tofu recipe, you will combine the panko breadcrumbs, italian breadcrumbs and nutritional yeast. Dust the each piece so of tofu in the cornstarch, followed by the vegan egg wash, then the breadcrumb mixture. Make sure each piece is well coated during this process. Set the breaded tofu aside.

Next, in a 9-inch skillet you will heat some vegetable oil. Make sure the oil is hot before you pan fry the tofu parmesan. Otherwise, the tofu will get soggy instead of crispy.

This recipe make 4 light dinner servings or 2 heartier servings. The nutritional information below does not include the vegetable oil for frying. Enjoy this tofu recipe with a side of pasta, simple salad, and garlic knots. You will feel like your in a small Italian restaurant.

Plant-Based Tofu Parmesan – Healthyish Foods

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 or my vegan lasagna roll-ups.

Health fact

  • Tofu is derived from soy and is a great source of protein and calcium for vegans and vegetarians. Tofu contains 9 essential amino acids and is a great source for magnesium, B1, and iron! (1)
Plant-Based Tofu Parmesan – Healthyish Foods

Plant-Based Tofu Parmesan

This plant-based tofu parmesan tastes so good you’ll never know it’s dairy and meat free. It has a perfectly crispy outside, soft center and is loaded with delicious red sauce and parmesan cheese.
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Ingredients

  • 1 block super firm tofu
  • 3 tablespoons cornstarch
  • ½ teaspoon 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
  • sauce pot
  • baking dish
  • skillet

Instructions 

  • Preheat your oven to 350 degrees.
  • Grab a small 8×8 baking dish and line it with cooking spray. Set aside.
  • In a small saucepan, heat your favorite store-bought or homemade red sauce. Just make sure you choose a vegan brand.
  • In a small bowl, combine the nutritional yeast, panko breadcrumbs, and Italian breadcrumbs and mix well.
  • Grab 3 plates. Add cornstarch to one plate.  Add JUST liquid egg product to the second plate. Then, add the breadcrumb mixture to the third plate.
  • Dust the tofu with some salt and pepper.
  • Dredge the tofu through the cornstarch making sure it's evenly covered. Then, you'll dredge it through the egg wash. Finally, you'll dredge it through the breadcrumb mixture. Make sure it is well coated.
    Repeat this process for all 4 tofu rectangles.
  • Heat the vegetable oil in a 9-inch skillet over medium high heat.
    Make sure the oil gets nice and hot but not smoking. If the oil isn’t hot enough the breading will get soggy. You can test it by dropping a small piece of breading into the oil. If the breading begins to sizzle and cook, the oil is ready. If it sinks to the bottom of the pan, the oil is not hot enough yet.
  • Add two pieces of breaded tofu to the hot oil.
    You do not want to overcrowd your pan. Overcrowding the pan with tofu with cause the oil temperature to drop, and the tofu will get soggy.
  • Cook the tofu until it’s golden brown on all sides, flipping frequently. Remove the tofu from skillet and place it on a paper towel to soak off any excess oil.
  • Add in a few ladles of the red sauce to the prepared baking dish.
  • Place the crispy tofu on top of the sauce.
  • Top the crispy tofu with grated Violife parmesan cheese, salt and pepper and a pinch of red pepper flakes if you like some spice.
  • Cover with foil and bake for 20 minutes.
  • Finish with fresh chopped parsley. Serve warm and enjoy.

Nutrition

Serving: 1serving, Calories: 236kcal, Carbohydrates: 26g, Protein: 17g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 2g, Cholesterol: 6mg, Sodium: 1222mg, Potassium: 526mg, Fiber: 4g, Sugar: 7g, Vitamin A: 756IU, Vitamin C: 10mg, Calcium: 250mg, Iron: 4mg