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High-Protein Tofu Parmesan - A Satisfying, Meatless Classic

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the tofu cutlets:
  • 2 blocks extra-firm tofu (14 oz each), pressed
  • 2 large eggs (or 1/2 cup unsweetened plant milk + 1 tablespoon ground flax for vegan)
  • 1 cup panko breadcrumbs (use gluten-free if needed)
  • 1/3 cup finely grated Parmesan or dairy-free Parmesan
  • 1/2 cup fine cornmeal or almond flour (for extra crunch)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Olive oil spray or 2 tablespoons olive oil
  • For assembly:
  • 2 to 2 1/2 cups marinara sauce (store-bought or homemade)
  • 1 1/2 cups shredded mozzarella (regular or plant-based)
  • 1/4 cup grated Parmesan (optional for topping)
  • Fresh basil or parsley, chopped
  • For serving (optional):
  • Cooked spaghetti or your favorite pasta
  • Steamed or roasted vegetables
  • Extra red pepper flakes

Method
 

  1. Prep and press the tofu: Drain the tofu and wrap each block in a clean kitchen towel. Place a heavy skillet or books on top and press for 20–30 minutes to remove moisture. This step is crucial for crispiness.
  2. Slice the cutlets: Cut each tofu block into 6–8 slices, about 1/2-inch thick. Pat dry once more to remove any lingering moisture.
  3. Set up breading stations: In one shallow bowl, whisk the eggs (or plant milk + flax). In another bowl, combine panko, Parmesan, cornmeal, garlic powder, onion powder, Italian seasoning, smoked paprika, salt, and pepper.
  4. Bread the tofu: Dip each slice into the egg mixture, then press into the breadcrumb mixture to coat all sides. Place on a parchment-lined baking sheet. Spray generously with olive oil or drizzle lightly for even browning.
  5. Bake until crisp: Bake at 425°F (220°C) for 20–25 minutes, flipping halfway. The cutlets should be golden and firm with a crisp exterior.
  6. Assemble the dish: Spoon a thin layer of marinara into a 9x13-inch baking dish. Lay the crispy tofu in a single layer. Top with more marinara, then scatter mozzarella and a little extra Parmesan.
  7. Bake to melt and bubble: Return to the oven for 10–12 minutes, until the cheese is melted and the sauce is bubbling at the edges. Broil for 1–2 minutes if you want extra browning.
  8. Finish and serve: Sprinkle with fresh basil or parsley. Serve hot with pasta or veggies. Add red pepper flakes if you like a little heat.