Tofu Parmesan! Using High Protein Super Firm tofu gives this simple dish “meaty” substance!
Tastes like chicken!
For those of us that are looking for an excellent plant based substitute for meat and chicken, High Protein Tofu is a great alternative. More substantial and firm than traditional firm or extra firm tofu, it lends itself to being used as a great replacement in recipes that call for chicken or beef.
Did you know that tofu is healthy?
According to healthline.com:
“Tofu is low in calories but high in protein and fat. It also contains many important vitamins and minerals.”
Additionally, for those that are lactose intolerant, dairy intolerant, vegetarian or vegan, tofu is a great way to get plant based protein into your diet. For those of us that are watching our carbs and trying to increase our protein, tofu is a great option.
A 3.5 ounce serving contains a huge 8 grams of protein and only 2 grams of carbs.
Do the tofu dance!
High Protein Tofu is King
I nearly always purchase High Protein Super Firm Tofu. I like the way it holds together and maintains it’s shape. I usually purchase it at Trader Joe’s, they have the absolute best variety, but I’ve also found alternatives at Whole Foods and other specialty markets. Hometown Chicago based Phoenix Bean makes a great one also.
Check out how firm this looks!
It’s fun to fool your family
I sometimes play the game “Can I fool my family into thinking they are actually eating chicken?”. Most of the time they know me too well, recognize my evil conniving streak, and know that I’m trying to sneak in tofu.
Big eye roll.
It doesn’t really matter that I can’t fool them…they actually like the dishes I make with tofu.
Jokes on me.
Tofu Parmesan is a natural progression
I’m trying to get more plant based protein in my diet. I still want to eat good food though. Tofu based products are a natural progression considering that I’m trying to eat foods like tofu!
Sliced tofu for Tofu Parmesan. It cuts nicely so you can have firm cubes or cutlets.
I also don’t have a ton of time. Contrary to popular opinion.
What I really like about my Tofu Parmesan recipe is that it’s incredibly fast to make. The hands on time is fairly short – like 10-15 minutes, and you can always parallel process while the Tofu Parmesan is baking.
If you’re really pressed for time (or just lazy like me), you can skip the whole breading process, top the sliced tofu with sauce and cheese, bake it and call it a day.
Tofu Parmesan just out of the oven.
I like to bread the tofu cutlets and then bake them. The crispy coating, this time I used ground rice cake crumbs, really compliments the sauce and cheese.
I made them completely plant based
This time I made my Tofu Parmesan completely plant based. I used JUST egg replacer instead of traditional eggs and plant based Daiya mozzarella shreds instead of dairy cheese.
JUST egg replacer with oil and spices.
YOU DON’T HAVE TO MAKE IT COMPLETELY PLANT BASED.
As I always say:
“You are the executive chef in your kitchen. You can decide what you’d like to cook and put in your recipes. I will not be coming to check on you in your kitchen. B’tayavon!”
If you like you can use real chicken eggs and dairy cheese – mozzarella or shredded parmesan. It’s really really good with non-plant based ingredients. Believe me. I’ve tried it.
It’s also gluten free
As a GFE (Gluten Free Eater) I made this recipe using gluten free crumbs. Specifically, ground rice cake crumbs. You can use gluten free panko crumbs or any of the crumbs from my Four Gluten Free Crumbs post. You can also make it completely glutenous with traditional bread or panko crumbs.
For the sake of expediency, I’m not going to repeat the whole “You are the Executive Chef in your kitchen” thing.
I think you get the idea.
Breaded Tofu Parmesan before baking. I use the triple coating method to ensure the breading sticks to the tofu.
Here’s the recipe
The moment you’ve been waiting for!
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Tofu Parmesan
- Prep Time: 15 minutes
- Cook Time: 35
- Total Time: 50 minutes
- Yield: 12 slices 1x
- Category: Dairy Free
- Method: Baking
- Cuisine: Plant Based
- Diet: Kosher
Description
Tofu Parmesan is a healthy meat free, baked alternative. I make it completely plant based and gluten free, but you can choose to use real eggs, dairy cheese, and glutenous if your family prefers.
Ingredients
- 2 16-ounce packages High Protein Super Firm Tofu, cut into 10–12 slices
- 3/4 cup JUST egg replacer, liquid egg or 4 large eggs whisked
- 1 tablespoon canola oil
- 1 tablespoon Italian blend seasoning
- 1 cup potato starch
- 3 cups ground rice cakes (from a 3.5 ounce package) or panko of your choice (can be gluten free)
- Nonstick vegetable spray
- 1 26-ounce jar marinara sauce
- 8 ounces shredded mozzarella or parmesan (can be plant based)
Instructions
To Prep
Preheat oven to 375°F or 350°F convection.
Cover a large baking sheet with foil. Spray with nonstick vegetable spray. Set aside.
Pour the liquid egg into a medium sized bowl. Whisk in the oil and Italian seasoning. Set aside.
Place the potato starch in a shallow casserole or dinner plate. Set aside.
Measure the crumbs into a shallow casserole or baking dish. Set aside.
Prepare the tofu for baking
Take a slice of tofu and completely cover with potato starch. Shake off the excess.
Dip the tofu into the egg mixture, coating completely, then transfer to the crumbs.
Press the crumbs into the egg coated tofu. Transfer to the prepared baking sheet.
Repeat with the remaining tofu slices.
Spray each coated tofu piece with nonstick vegetable spray.
Bake for 20 minutes until golden brown.
Now for the sauce and cheese
Remove the baked tofu from the oven.
Spoon each piece of crispy tofu with the marinara sauce until completely covered.
Sprinkle the cheese over the sauce.
Bake for an additional 10-15 minutes until the cheese is completely melted.
Serve hot with pan sauces.
Equipment
Buy Now → 
Happy Belly Italian Seasoning Blend
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Wildwood, Organic Sproutofu, Super Firm
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Galil Rice Cakes With Sea Salt
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Daiya, Style Shreds Mozzarella
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Nordic Ware Natural Aluminum Commercial Baker’s Half Sheet
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Navaris Breading Trays Set – 3 Stainless Steel Pans
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Buy Now → Notes
You can use any type of egg you like in this recipe. I used egg replacer, but you can also use liquid egg or traditional whisked eggs.
You can use any type of coating you like in this recipe. I used ground rice cakes (which crisp beautifully), but you can substitute any type of panko or crumb coating you like, gluten free or otherwise.
I used vegan mozzarella in this recipe. You can also use your favorite vegan parmesan or traditional dairy cheese if you prefer.
I spray the pre-cooked coated tofu cutlets generously with nonstick vegetable spray. It causes the coated tofu to brown beautifully while baking.
You can also fry the cutlets. They will be delicious and indulgent. Your choice!
Nutrition
- Serving Size: 2 slices
- Calories: 442
- Sugar: 7.6 g
- Sodium: 866.6 mg
- Fat: 11.8 g
- Carbohydrates: 53 g
- Protein: 31.1 g
- Cholesterol: 9.2 mg
More tofu recipes
Now that I’ve spouted all the benefits and attributes of tofu, I know you want more!!!
- Plant Based Crispy Fingers
- Miso Soup with Bok Choy
- Mockstail Stew
- Easy Vegetable and Rice Ramen Stir Fry
- Tofu Fire Poppers (substitute the chicken with High Protein Tofu cubes)
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Talk to me!
I’d love to hear from you! Please make sure to comment below and let me know what recipes you’d like to see. Also, if you make a Kosher Everyday recipe make sure to take pictures, post them on Facebook or Instagram and tag me!!! I LOVE seeing your creations!!!
All the best,
Sharon
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