Tofu Parmigiana

11 45 336
Ingredients Minutes Calories
Prep Cook Servings
25 min 20 min 4
Tofu Parmigiana
Health Highlights


1/2 cup Bread crumbs, seasoned
5 tbsp Parmesan cheese, grated
2 tsp 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)


In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.

Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.

Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.

Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.

Bake at 400 degrees F (205 degrees C) for 20 minutes.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 336
Calories from fat 174
Calories from saturated fat 56
Total Fat 19.4 g
Saturated Fat 6.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 8.3 g
Cholesterol 25.2 mg
Sodium 988 mg
Potassium 448 mg
Total Carbohydrate 19.5 g
Dietary Fiber 3.1 g
Sugars 4.3 g
Protein 22.5 g

Dietary servings

Per Portion

Grain 0.4
Meat Alternative 0.8
Milk Alternative 0.7
Vegetables 1.3

Energy sources


Meal Type(s)