Tofu Parmigiana -it's like Egg Plant Parmigana. w/o seeds!

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 273.3
  • Total Fat: 15.1 g
  • Cholesterol: 16.9 mg
  • Sodium: 425.1 mg
  • Total Carbs: 12.6 g
  • Dietary Fiber: 3.7 g
  • Protein: 18.8 g

View full nutritional breakdown of Tofu Parmigiana -it's like Egg Plant Parmigana. w/o seeds! calories by ingredient
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Thin layers of breaded, pan fried Tofu, Cabernet tomato sauce, and mozzarella cheese. Oven baked till bubbling and fragrantly delicious. Thin layers of breaded, pan fried Tofu, Cabernet tomato sauce, and mozzarella cheese. Oven baked till bubbling and fragrantly delicious.
Number of Servings: 8


    2-14 oz. blocks Nasoya extra firm tofu (frozen)
    3 Tbsp Safeway 100% Grated Parmesan Cheese
    3 Tbsp Kretschmer Original Toasted Wheat Germ
    1 tsp Dried Oregano
    1/4 tsp Pepper, black
    1/2 tsp Marjoram, dried, 1 tsp
    1/2 tsp Sage, ground, 1 tsp
    1/4 tsp NoSalt, salt substitute
    1/4 cup Progresso Panko Crispy Bread Crumbs Plain
    2 tbsp Extra Light Olive Oil
    2 cups Muir Glen Organic Cabernet Marinara
    2 cup Mozzarella Cheese, part skim milk, shredded


1. Slice and Press OR Bake tofu in advance of cooking. Slicing a tofu block is easier when the tofu is slightly frozen, but you can use unfrozen tofu to shorten preparation time. Cut each block in half then slice each half into 6 thin sheets.
Press by layering slices between paper towels and placing something heavy on top of them to force out excess water. Let it press for 2-4 hours, occasionally refreshing paper towels (this is best done in the morning if want to cook your dish by noon).
OR Bake (takes less time):
Spray a cookie sheet with cooking spray then lay slices flat on the sheet in one layer. Bake in the oven at 150-200 F for 1- 1.5 hours flipping every 30 minutes. Baking the tofu slices of will make it yellow a little on the surface. Bake till surface has a mottled yellow look, but it is not completely yellow and dried out.

If you do not press or bake your tofu slices your final dish will be watery.

2. In small bowl combine Panko bread crumbs, wheat germ, Parmesan cheese, oregano, black pepper, marjoram, sage, and NoSalt salt substitute.

3. Dip each slice of tofu into cold water then press into bread crumb mixture turning to coat all sides.

4. Heat oil in a medium skillet over medium heat. Cook Tofu slices in oil until crisp turning to cook all sides. You can re-coat tofu slices with Panko mixture and fry again if you desire more coating.

5. Place a thin layer of sauce in an 8 to 9 inch baking dish (about 1/4 cup). Arrange tofu slices in dish then spoon more sauce over tofu. Top with shredded Mozzarella. Then layer with more tofu, sauce, shredded cheese ect. until you run out of tofu slices. The last layer top with remaining sauce, and then mozzarella. You may also layer in left over breading mixture if you don not want to save it for future use.

6. Bake at 400 F for 20 minutes (205 C) or until cheese is beginning to brown on top and dish is bubbling.

You can reserve left over Panko mixture in an airtight container for future use.

Makes 8 servings
Nutritional Information based on brands of ingredients listed.

Number of Servings: 8

Recipe submitted by SparkPeople user AL2032SIO22H2O.

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