Thursday, February 22, 2024

Vegan Tofu Parmesan – Whitney E. RD


This Vegan Tofu Parmesan is crispy, pleasing, and so delicious! It takes simply 10 mins to whip up this hearty meal that may indubitably turn out to be a circle of relatives favourite.

vegan chicken parmesan


As a child, rooster parmesan used to be considered one of my favourite foods. I’ve fond recollections of going to Olive Lawn with my circle of relatives (oh sure, the great ole days…) and sharing a plate of rooster parm with my dad. Whilst an grownup, earlier than I dove into plant-based meals, rooster parmesan used to be considered one of my favourite foods.


So, naturally, I had to take a look at my hand at recreating this vintage meat and cheese dish the use of best plant-based elements. The end result? Smartly, my husband declared that this vegan tofu parmesan used to be his favourite meal I’ve ever made. And in truth, I would possibly need to agree. It’s really easy, wholesome, and bursting with taste!

One more reason I’m an enormous fan of this tofu parmesan is that it’s nice for youngsters – particularly with regards to hitting the entirety at the PB3 Plate. Should you haven’t heard of the PB3 Plate, it’s a plate we designed which is helping folks be certain that their youngsters are assembly all their nutrient wishes. You’ll be able to learn extra about it over at the Plant-Primarily based Juniors web site!


Pb3 plate


Take this vegan tofu parmesan, upload some veggies at the aspect, and it hits the entire 3 primary classes – Legumes, Nuts + Seeds (tofu), Grains + Starches (pasta), and Culmination + Veggies (broccoli). Plus, you might have your pleasant fats + omega-3s (cashews and olive oil), iron + calcium (tofu), and diet C (tomato sauce). Tofu and pasta are two of Caleb’s favourite meals, so he gobbles down this dish each time I make it. 


No longer best is the PB3 type nice for youngsters, nevertheless it works for adults too. Normally, we take into consideration our vitamins in the case of macros (protein/carbs/fats) and micros (nutrients/minerals), and this state of mind in fact suits up with the PB3 plate. Now we have protein (legumes, nuts + seeds), advanced carbs (grains + starches), and wholesome fats (pleasant fats), together with our micronutrients (culmination and veggies) – and this vegan tofu parmesan meets all of those!


Don’t be alarmed by way of the more than one steps on this recipe – it’s actually simply dipping into flour, then soy milk, after which breadcrumbs. I normally hate recipes that experience more than one steps, however that is in fact really easy whenever you’ve executed it as soon as. Professional tip – use a fork to dip the tofu so that you don’t get rainy sticky breading in every single place your fingers.


Can I bake this vegan tofu parmesan?

Sure! You’ll be able to utterly bake it should you’d want (see directions underneath), however take into account that just a little wholesome fats from olive oil is superb for each youngsters and adults and no longer an issue as part of a balanced vitamin. For more information in this subject, take a look at my video on oils! >>

Learn how to Make a choice the Highest Cooking Oil + Is Oil Wholesome?!

What Roughly Tofu Must I Use for Vegan Parmesan?

I like to recommend the use of extra-firm tofu to get the optimum texture and taste out of your tofu parmesan.

Do I Desire a Tofu Press For this Recipe?

No – you’ll merely use two plates and a heavy jar on most sensible. Should you do wish to go for a tofu press, I like this one, however any press will do!

Is Tofu Wholesome?

Sure! Regardless of standard trust, tofu and different soy merchandise have in fact proven to give protection to towards many way of life sicknesses – so you’ll devour this vegan tofu parmesan worry-free! To be informed extra in regards to the well being advantages of soy, take a look at my three-part sequence right here at the weblog. >>



vegan tofu parmesan


Vegan Tofu Parmesan


This Vegan Tofu Parmesan is filled with taste and really easy to make!


Recipe sort: Dinner

Delicacies: Italian

Serves: 6


  • 1 block extra-firm tofu, tired and pressed*
  • ½ cup all-purpose flour
  • ½ cup soy milk
  • ¼ cup cashews
  • ¼ cup dietary yeast
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder (or sub some other teaspoon garlic powder)
  • ½ teaspoon salt
  • ⅛ teaspoon pepper
  • 1 cup panko breadcrumbs
  • ¼ cup olive oil


  1. Position the flour on a plate or shallow dish.
  2. Pour the soy milk right into a separate shallow dish.
  3. In a blender or meals processor, pulse the cashews, yeast, basil, oregano, garlic powder, onion powder, salt, and pepper till it’s positive and flaky, taking care to not over-process.
  4. Upload the panko and pulse 1-2 instances to include it.
  5. Pour the mix onto a 3rd plate or shallow dish.
  6. Make two cross-section cuts during the heart of the tofu chopping it into 3 rectangles. Then minimize every at a diagonal so you might have six triangle-shaped items. Pat them dry.
  7. Warmth the olive oil in a frying pan over medium.
  8. Dredge the tofu within the flour, coating both sides, and shaking off any extra.
  9. Subsequent, the dip tofu into the soy milk, shaking off extra milk.
  10. Finally, the dip tofu into the panko combination, coating both sides.
  11. Repeat with every slice.
  12. Fry the tofu for roughly 2-3 mins according to aspect till golden and crispy. Take away from pan and position on a paper towel to absorb any extra oil.**
  13. Serve right away with pasta and marinara sauce.
*I like to recommend urgent for so long as imaginable (12-24 hours) to get tofu fillets which might be as dense as rooster (if that is your jam). It nonetheless works, although, should you simply give it a 20-30 minute press.

**You should additionally bake the tofu, nevertheless it would possibly not be as crispy. To bake, spray breaded tofu with olive oil and bake at 400°F for 20-25 mins, flipping midway via.


PIN the publish! >>

vegan tofu parm pin

Weigh-in: Have you ever had vegan tofu parmesan earlier than? Will you do that recipe?

– Whitney



Please enter your comment!
Please enter your name here

Related Stories