Go Back

Oven-Baked Tofu Parmigiana

Breaded tofu is baked until golden then smothered in marinara, dairy-free cheese, and plenty of fresh basil. It's the same comfort food you love without the heavy feeling after eating!
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Makes 6 servings

Ingredients

  • 1 block firm or extra firm tofu frozen, thawed, and pressed
  • ½ c marinara
  • ½ c non-dairy cheese see notes for more detail
  • fresh basil to taste

Dredge:

  • 1 tbsp nutritional yeast
  • 1 tsp salt
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp dried oregano
  • c all-purpose flour
  • ½ c unsweetened soy milk

Breading:

  • 1⅛ c Panko breadcrumbs
  • 1 tsp dried oregano
  • ½ tsp black pepper
  • ½ tsp garlic powder
  • 1 tbsp nutritional yeast

Instructions

  • Preheat your oven to 425℉ (220℃) and place an oven-safe wire rack on a baking sheet.
  • Cut the pressed tofu in half then cut each half into three pieces, so you're left with 6 equal pieces. Set aside.
  • Add all of the dredge ingredients to a shallow dish (like a pie plate, loaf pan, or deep plate) and whisk until well combined.
  • In a separate shallow dish, combine the breading ingredients.
  • One by one thoroughly coat each tofu piece in the dredge then press all sides into the breadcrumb mixture until evenly coated.
  • Spread the tofu out evenly on the wire rack then bake for 20 minutes, or until each piece has crisped up and the edges are golden.
  • Remove from the oven and top each piece with a generous tablespoon of marinara and non-dairy cheese.
  • Put back in the oven and broil on high for 5 minutes or until the cheese has melted. Once the cheese has melted, remove from the oven and top with fresh basil.

Nutrition

For one serving (one tofu piece):  Calories: 199 cal | Carbohydrates: 22 g | Protein: 11 g | Fat: 8 g | Saturated Fat: 3 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 1 g | Sodium: 550 mg | Potassium: 276 mg | Fiber: 4 g | Sugar: 2 g |