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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
  • 1 sauce pot
  • 1 baking dish
  • 1 skillet

Instructions 

  • Preheat your oven to 350 degrees. Grab a small 8x8 baking dish and line it with cooking spray. Set aside. Press the moisture out of your tofu according to the steps above.
  • 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 pressed 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. Do not 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