Tofu Parmigiana

4.7
(33)
32 Reviews

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.

By
Stacy Fraser
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Stacy Fraser
Stacy Fraser is an independent culinary professional based in Charlotte, Vermont. She was a kitchen manager at Burlington’s Penny Cluse Cafe for five years before joining the team at EatingWell, where she was test kitchen manager for 13 years.
EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
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Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 portions tofu parmesan
Nutrition Profile:
Low-Carb High-Calcium Bone-Health Healthy Pregnancy Healthy Aging Vegetarian Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ¼ cup plain dry breadcrumbs

  • 1 teaspoon Italian seasoning

  • 1 14-ounce package firm or extra-firm water-packed tofu, rinsed

  • ¼ teaspoon garlic powder

  • ¼ teaspoon salt

  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

  • 1 small onion, chopped

  • 8 ounces white mushrooms, thinly sliced

  • ¼ cup grated Parmesan cheese

  • ¾ cup prepared marinara sauce, preferably low-sodium

  • ½ cup shredded part-skim mozzarella cheese

  • 2 tablespoons chopped fresh basil

Directions

  1. 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.

  2. 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.

  3. 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.

Originally appeared: EatingWell Magazine, March/April 2008

Nutrition Facts (per serving)

261 Calories
16g Fat
15g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 portion tofu parmesan
Calories 261
% Daily Value *
Total Carbohydrate 15g 6%
Dietary Fiber 3g 10%
Total Sugars 6g
Protein 16g 32%
Total Fat 16g 21%
Saturated Fat 5g 23%
Cholesterol 13mg 4%
Vitamin A 374IU 7%
Vitamin C 3mg 4%
Folate 42mcg 10%
Sodium 611mg 27%
Calcium 389mg 30%
Iron 3mg 14%
Magnesium 47mg 11%
Potassium 446mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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