Tofu Parmigiana

11 35 336
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Tofu Parmigiana
Health Highlights


5 tbsp Parmesan cheese, grated
1/2 cup Bread crumbs, plain
2 tbsp Oregano, dried (divided)
1 pinch Salt
1 dash Black pepper
1 package Tofu, regular, firm
2 tbsp Extra virgin olive oil
1/2 can(s) (16 oz) Tomato sauce, canned
1/2 tsp, ground Basil, dried
1 clove(s) Garlic (minced)
114 gm Mozzarella cheese, partially skimmed (shredded)


Combine the breadcrumbs, 2 tablespoons of your Parmesan cheese, a single teaspoon of oregano, and salt and pepper (to taste) together in a small bowl.

Slice the tofu into as close to consistent quarter inch slices as you can, but don’t worry about being picture-perfect. Once you have sliced them, make sure to immediately place them into a bowl of cold water.

One by one, pull out the tofu pieces and then press them into your “breadcrumb mixture”, evenly coating all sides as you go along. Heat up a bit of oil in a medium-sized skillet over medium/high heat, and then cook until one side of the tofu is crispy.

When you have a bit of browning going on, drizzle a bit more olive oil, flip the tofu, and do the same for each side.

Combine tomato sauce, the basil and garlic, and any remaining bits of oregano together, placing a little bit of sauce in a baking pan. Arrange tofu pieces and then spoon the rest of the sauce over the pieces.

Top off with a bit of shredded mozzarella and the last 3 tablespoons of Parmesan before pushing the entire dish into the oven (preset to 400°F) and let it cook for 20 minutes.

Nutrition Facts

Per Portion

Calories 336
Calories from fat 174
Calories from saturated fat 56
Total Fat 19.3 g
Saturated Fat 6.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 8.2 g
Cholesterol 25.0 mg
Sodium 772 mg
Potassium 458 mg
Total Carbohydrate 20.0 g
Dietary Fiber 3.6 g
Sugars 4.3 g
Protein 22.3 g

Dietary servings

Per Portion

Grain 0.4
Meat Alternative 0.8
Milk Alternative 0.7
Vegetables 1.3

Energy sources


Meal Type(s)