Tofu Parmesan
Tofu Parmesan is a delicious, plant-based twist on the beloved Italian-American classic. Traditionally made with breaded and fried chicken or eggplant, this version swaps in tender tofu. It provides a satisfying, protein-rich alternative in this wholesome, dairy-free twist. Baked to perfection with a flavorful
Post Date: March 20, 2025
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
marinara sauce, dairy-free mozzarella, and fresh herbs, this dish is both comforting and wholesome. You can serve Tofu Parmesan alongside my healthy homemade beet or spinach pasta. You can also serve it with roasted vegetables. It pairs well with a simple green salad. This dish proves that plant-based eating can be just as indulgent and satisfying.
Whole Food, Plant-Based Ingredients
What makes this version extra special is the use of whole food, plant-based ingredients without oil or dairy. A vibrant and mellow pistachio pesto lends a unique depth of flavor. My creamy, dairy-free ricotta version is made from blended tofu, a bit of lemon juice, and nutritional yeast adds richness. A classic Italian tomato marinara sauce (oil-free dairy-free) brings bright, tangy notes that balance the dish. Fresh plant-based mozzarella tops it, melting beautifully. Each bite bursts with Italian-inspired flavors. This remains entirely free of processed oils and dairy.
Tender Tofu That Mimics Chicken
The key to making this dish truly satisfying is the tofu itself. Pressing and slicing it into thick slabs creates a tender, hearty texture that mimics the feel of chicken. When dredged in cornstarch, the tofu develops a crisp exterior. After dipping in plant-based milk and coating with crunchy breadcrumbs, it remains soft inside. Baked instead of fried, it achieves a golden-brown finish that holds up beautifully under layers of sauce and cheese.
The Benefits of Tofu
Beyond its incredible taste and texture, tofu is packed with nutritional benefits. As a complete protein, it contains all nine essential amino acids, making it an excellent choice for plant-based eaters. It’s also rich in calcium, iron, and magnesium while being naturally low in calories and free of cholesterol. With its versatility and health benefits, tofu transforms this classic comfort food into a nourishing meal that supports overall wellness. Tofu Parmesan is proof that plant-based cooking can be both wholesome and irresistibly delicious!
Grocery List
Produce
–
Pantry
Extra Firm Tofu
nutritional yeast
breadcrumbs
dried Italian herbs
corn starch
plant-based milk
Classic Italian Tomato Marinara Sauce
Fresh Mozzarella
Add-Ins and Substitutions
When making the pesto, you can replace spinach leaves with beet greens, swiss chard, or kale. You can also try replacing pureed spinach with beets or carrots for a change of pace, fun, and colorful pasta.
Storing
Store the pasta sheets in the refrigerator or freezer until you are ready to drop it in boiling water. It can be stored in the freezer for up to 2 months.
Nutrition 411
Tofu is made from condensed soy milk in a process similar to cheese making. It’s often made from GMO soybeans, so if you are worried about GMOs, organic tofu is your best option. It is low in calories but high in protein and fat. It also contains many important vitamins and minerals, including calcium and manganese. All soy foods, including tofu, contain isoflavones, which are believed to be the main cause of tofu’s health benefits. It may improve several markers of heart health. Still, more studies are needed. Adding tofu to your diet may also help reduce your risk of certain cancers, help protect against diabetes, improve bone mineral density and brain function, and reduce symptoms of menopause and depression. Note that further studies are necessary for the many claims of its benefits. (Trusted source.)
Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. It is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.
Tofu Parmesan
Equipment
- Oven Proof Casserole Baking Dish
Ingredients
- 12 ounces Extra Firm Tofu cut into 4 or 5 slices depending on brand
- 2 cups breadcrumbs
- 1 tablespoon dried Italian herbs mix
- ½ teaspoon salt
- ½ cup corn starch
- ½ cup plant-based milk
- ½ cup Pistachio Arugula Basil Pesto (WFPB, Oil Free) optional
- ½ cup Ultimate No Dairy Ricotta optional
- 1 cup Classic Italian Tomato Marinara Sauce (Oil-Free Dairy-Free) or Simple Nutritious Quick Pumpkin Tomato Pasta Sauce (WFPB, Oil Free)
- 8-10 small balls Fresh Mozzarella’s Gone Plant-Based
Instructions
- Remove tofu from packaging and drain excess liquid.
- Wrap tofu block in a kitchen towel or paper towels, place on a plate, and press with a heavy object (like a skillet or books) for 15–30 minutes to remove moisture.
- Place pressed tofu on a cutting board and slice lengthwise into 4 or 5 slabs, about ½ to ¾ inch thick. You can also slice across for larger portions.
- Dredge each tofu slice in cornstarch, then dip it in plant-based milk, and finally coat it with breadcrumbs, pressing gently to help them adhere. Preheat oven to 375°F (190°C) and bake for 20 minutes until lightly golden brown.
- Remove from oven and optionally spread 1-2 tablespoons of Pistachio Arugula Basil Pesto, followed by 1-2 tablespoons of Ultimate No Dairy Ricotta cheese on each tofu slice.
- Spread 2-3 tablespoons of Classic Italian Tomato Marinara Sauce over each slice and top with halved Fresh Mozzarella.
- Place tofu back in the oven for another 10-15 minutes until sauce is bubbling and toppings are heated through.If you would like the cheese toasted, preheat broiler to H1. Place under a broiler for 2-3 minutes watching carefully to avoid burning.
- Garnish with fresh basil or parsley and red chili flakes if desired. Serve hot and enjoy!
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
