Tofu Parmigiana

Rating: 4.71 stars
35 Ratings
  • 5 star values: 25
  • 4 star values: 10
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2008

Gallery

Recipe Summary

total:
30 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Vegetarian
High Calcium
Bone Health
Healthy Aging
Healthy Pregnancy
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

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  • Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

  • Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Nutrition Facts

Serving Size: 1 portion tofu parmesan
Per Serving:
261 calories; protein 15.9g 32% DV; carbohydrates 15.3g 5% DV; exchange other carbs 1; dietary fiber 2.7g 11% DV; sugars 5.9g; fat 16.1g 25% DV; saturated fat 4.5g 23% DV; cholesterol 13.3mg 4% DV; vitamin a iu 374.4IU 8% DV; vitamin c 3.2mg 5% DV; folate 41.5mcg 10% DV; calcium 389.1mg 39% DV; iron 2.5mg 14% DV; magnesium 47.3mg 17% DV; potassium 446.3mg 13% DV; sodium 610.5mg 24% DV; thiamin 0.2mg 18% DV.
Exchanges:

1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat

Reviews (34)

Read More Reviews
35 Ratings
  • 5 star values: 25
  • 4 star values: 10
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
KathyD35
Rating: 5 stars
07/24/2019
I thought this was just delicous and easy to prepare. Quick prep just chop those musrooms and onions warm up the ragu and you have a quick filling nutritious meal. I was going to make a side of pasta but it was not necessary. Read More
EatingWell User
Rating: 5 stars
08/23/2015
Time consuming -- prep wise -- well worth it -- forgot to use the fresh basil -- still delicious!! Read More
EatingWell User
Rating: 4 stars
06/15/2015
Very Tastey Cooked and then used to cover a bed of spaghetti squash. Required me to make a little more sauce on the side but very delicious. Pros: Easy to make and tasted great. Cons: Messy Kitchen when done Read More
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EatingWell User
Rating: 4 stars
03/27/2014
I have been making this dish for years but couldn't find the original recipe an associate had given to me I was so pleased to find it today. I use med firm tofu sliced aprox 1/4 -1/2 inch thick. I sprinkle with vegitarian chicken flavouring and refrigerate at least 2 hrs. Then dip slices in egg followed by crumb mixture. Brown in cocoanut oil. I add marinara sauce to a greased 9 by 12 inch baking dish place browned tofu slices on top (spooning a bit of sauce over each) arange slices in 2 rows then top with shredded Italian four cheese and bake at 350 until cheese is melted and golden brown. fantastic! Read More
EatingWell User
Rating: 4 stars
07/16/2013
My boyfriend and I attempted to make this dish tonight. Though ours did not come out perfect like the picture the dish was none the less tasty and delicious. I was very surprised that the tofu was so fulfilling. I'm a 100% meat lover so it was a shocker that it tasted delicious without meat. Pros: Tofu was very fulfilling. Pasta didn't need meat whatsoever! Cons: Breadcrumbs did not stick to the tofu all the ingredients was roughly 30. Read More
EatingWell User
Rating: 5 stars
03/14/2013
One of the tastiest tofu recipes I have tried So nice to have a alternative to tofu stir fry. Very savoury great texture- I think it actually tastes better than with chicken. Baked it in the oven for 10 min at 350 to finish it off. Perfect dinner to make wehnyour are entertaining both meat eaters and vegetarians alike. Also quite affordable as ingredients cost less than 10 to feed family of 4. My 1 year old gobbled up this meal. Pros: Easy few ingredients healthy Cons: None Read More
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Erin McCormick
Rating: 5 stars
08/28/2012
Really Flavorful Tofu Dish This Tofu Parm dish is outstanding! It's an easy way to make tofu really flavorful. I served it over some spaghetti with a side of broccoli and it was a fantastic meal. Make sure you really dry off the tofu before seasoning it and adding the breadcrumbs. Also don't flip the tofu 'steaks' over too often in the pan... Too much flipping could make the breadcrumbs fall off. Next time I'll be adding in a bunch of fresh herbs from my garden! Pros: Easy to make flavorful healthy Read More
greengal06
Rating: 4 stars
08/12/2012
Loved this! My husband and I both loved this! The only problem I had was the tofu broke into several pieces when cutting but it didn't distract from the flavor. This is a keeper - will definitely make this again! Pros: Delicious Cons: Tofu is difficult to work with Read More
EatingWell User
Rating: 4 stars
08/08/2012
Just Like Chicken I loved this recipe. I was looking for something to use some tofu I had gotten on sale so I did this one because I love chicken parmigiana so the chance to substitute the chicken for a healthier tofu alternative was just great! It filled me and my mom up and there were even leftovers for the next day. Pros: Tastes amazing just like the original Cons: a little time consuming Read More
sablucy@yahoo.com
Rating: 4 stars
02/13/2012
I had some trouble with the bread crumbs sticking. Any ideas?? Read More
lisachristine76@hotmail.com
Rating: 4 stars
11/06/2011
Even my 5 Year Old Loved This Delicious and quick for a weeknight crowd-pleaser. You won't miss the chicken at all. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This is very good. We loved it and will make it again and again. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I have always liked tofu on a limited basis but this dish is incredible. The tofu seemed as though it was cheese - loved it and will make it again. Read More
EatingWell User
Rating: 5 stars
10/30/2011
my kids who are very picky asked for me to make this again. it is muy yummy! Read More
jmpasch
Rating: 5 stars
10/30/2011
This was absolutely wonderful! Being a "new" vegetarian I think this was a good way to start! Although my family is not vegetarian they even thought this was good! Will make this again for sure!! Read More
EatingWell User
Rating: 5 stars
10/30/2011
This recipe was surprisingly delicious. I had expected to be bored by the tofu or even a little turned off by the texture but it was absolutely amazing! I did modify it as follows: First I pre-baked the tofu (no seasonings no frying). Then I whipped up the marinara sauce with mushrooms some black pepper fresh oregano from the garden and far more garlic than the recipe called for. I decided to toss some whole wheat pasta in olive oil red pepper salt and more garlic and put it into a glass casserole dish instead of simply having the pasta on the side. Topped that with the tofu then the sauce and the cheese sprinkled on top. It looked smelled and tasted heavenly. My hubby-to-be ate half the dish on his own! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Loved it! This was my first recipe using tofu in a long time and it was great! I didn't have plain bread crumbs so I used Italian seasoned bread crumbs and I think it made it even better. Next time I may freeze my tofu for a meatier texture and I may marinate it so that the flavor will be throughout the tofu. BUT it was still a great recipe! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Excellent taste and does not take much effort to prepare. Even tofu skeptics loved it and asked for more. Will make it soon again. Read More
jo73harris@yahoo.com
Rating: 5 stars
10/30/2011
It wasn't bad but I will need to work with it to kick up the flavor. I am new at cooking with Tofu but am willing to learn! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Like many others it was my first time cooking tofu. I cut the recipe in half and it turned out very well. I will make it again but need to figure out how to add some additional flavor or how spice it up. Read More
valopez025@gmail.com
Rating: 5 stars
10/30/2011
So yummy! Made it for my parents last night- neither of which are Tofu eaters. They loved it!! I was out of mushrooms so I used zucchini instead which was lovely. To accompany this dish i grilled some veggies (baby carrots zucchini cauliflower and broccoli) and a small side green salad. I will make it again for sure!:) Read More
EatingWell User
Rating: 5 stars
10/30/2011
I'm vegan but look on this site for healthy recipes for my omni boyfriend. I decided to look up some vegetarian recipes on here and saw this. It looks wonderful and definitely able to veganize it with Soy Parm and Daiya Mozzarella cheese. However I'm a bit surprised you didn't mention pressing or freezing the tofu. Doing so creates a much meatier/chewier texture. I press mine using the Tofu Xpress which works phenomenally. However the old fashioned way with plates towels and weights will work well also. I will probably also marinate the tofu before baking. Plain old tofu has never been a fave of mine lol Thanks for the base recipe:) Read More
jackie.rosenberger@gmail.com
Rating: 5 stars
10/29/2011
I have never minded eating tofu and regularly cook several recipes containing tofu. This one however is terrific! It's a bit of work but it's another one of those recipes where dinner is on the table in 30 minutes (although it's a fairly busy 30 minutes!). I cooked this in an electric skillet which I find browns tofu better than most pans on the stove. I may freeze the tofu next time as someone suggested since that gives it a firmer texture. Still awesome recipe just as is! Read More
EatingWell User
Rating: 5 stars
10/29/2011
I made this with daiya (vegan) cheese and it was delish. Served it with a little angel hair and a spinach salad. Read More
jkallis
Rating: 5 stars
10/29/2011
Excellent! I pressed my tofu for a few hours for a meatier firmer texture. Also used soy cheese and served over whole wheat pasta and a side salad. A keeper! Cons: Next time I may broil in oven to melt cheese Read More
brad-j@hotmail.com
Rating: 5 stars
10/29/2011
Tofu-tastic Delicious quick and easy! What more could you ask for? I didn't have any Italian herbs pre-packed so used Oregano Basil and Rosemary. I also used much more than the recommended amount of the herbs which made the tofu very tasty. I added some salt and pepper as well as the herbs to the mushroom and onions to bring the flavours all the way through. I didn't have any mozzarella so instead used low-fat grated cheese. As someone who is new to Tofu I think I can quite easily say this is the dish to convert Tofu nay-sayer's. Will definitely make this again! Pros: Delicious quick and easy. Cons: None! Maybe make sure you press the Tofu first. Read More
Sarah
Rating: 5 stars
10/29/2011
Delicious! This is easily one of my favorite EatingWell tofu recipes. It's a really nice diversion from the standard tofu and veggie stir-fries. Lots of flavor and very filling. Even my husband (who is not a huge fan of tofu) thought it was great. We will definitely be making this again! Pros: Great flavors quick Cons: None Read More
EatingWell User
Rating: 4 stars
10/29/2011
Yum! This was very tasty. I used Italian-flavored baked tofu. Warning: leftovers are gross. Read More
jujutula@aol.com
Rating: 4 stars
10/29/2011
First time cooking with Tofu... I am new at Tofu but learning how I can improve on flavor and texture...I added my own spin on some of the ingredients...overall I will make again! Pros: Easy and delish!.. Cons: next time I will press it. Read More
arvida224@gmail.com
Rating: 5 stars
10/29/2011
Who knew tofu could taste like cheese! I was astounded to discover that extra firm tofu could have the texture of soft cheese. This recipe is delicious and it lends itself to improvisation - I like to add a layer of spinach. Love it so much I make extra servings for later. Pros: Very cheesy and tasty with Italian flavors. Cons: None. Read More
ambenz99@gmail.com
Rating: 5 stars
10/29/2011
Great dish! Great tasting tofu dish a little different from the usual tofu options. Easy to make served it with angel hair pasta and salad. Husband not only loved it but commented it filled him up which at times can be difficult to do! Read More
chelseawelsea
Rating: 5 stars
10/29/2011
Finally a good tofu recipe! I am very new to tofu cooking and aside from ma po tofu at PF Changs (which is just waaay to sodium rich) I have never had tofu that tasted good to me. This recipe was delicious though. The tofu needed a bit longer than recommended to brown but otherwise the recipe was simple and easy to follow. I was so satisfied with this recipe. Pros: Easy good different delicious. Cons: A little too cheese heavy for me. Read More
Ambriz
Rating: 5 stars
10/29/2011
Mouth watering! Love this recipe! The texture of the tofu is AMAZING. I was more liberal with the italian seasoning and I also used spicy tomato basil sauce for an extra kick and loved how it came it. The reviewers who pointed out that pressing the tofu as much as possible before cooking are right otherwise it remains soft and a bit soggy. I made this dish last night and then again today and the second time with more pressing I found the tofu crispier and more to my taste. The mushrooms and onions with the mozzarella and parmesan cheeses are awesome too and add wonderful flavor. Very yummy! Pros: easy to follow recipe minimal prep time excellent aroma Cons: slightly time consuming for newbie cooks Read More
tessa.a.mansfield@gmail.com
Rating: 5 stars
10/29/2011
LOVE this recipe This was the first recipe I tried from this site and I'm totally hooked! The dish is absolutely delicious and even my carnivore boyfriend loves it. I usually serve it with wheat spaghetti and a green salad on the side. Definitely one of my favorite meals. Pros: healthy and delicious Read More
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