Oven-Baked Vegetarian Tofu Parmigiana

In my experience, tofu isn’t an ingredient that elicits a whole lot of enthusiasm among anyone under about age 12. Sure, you might cross paths with the occasional devotee, but more often, talking tofu evokes disdain. It took years of feeding my family (and two avowed vegetarians) for my entire crew to get on board with bean curd. Even my husband would probably choose turkey over tofu, and he’s well past the middle school years. All that being said, today’s recipe for oven-baked vegetarian tofu parmigiana is just the sort to make a convert of the most committed tofu avoider.

Benefits of Tofu

All of this might beg the question: why eat tofu at all, especially with a perfectly tasty Chicken Parmesan recipe on the blog. There are plenty of excellent reasons to embrace this dish and the tofu that serves as its centerpiece. Here are a few to get you started:

1. It’s meatless. If you’re looking to eat more plant-based meals or have a vegetarian to cook for, this is your ticket.
2. It’s economical. Tofu is inexpensive as far as protein sources go. Consider, for example, that a pound of organic tofu was one-third of the price of organic chicken at my local market.
3. It’s a good pantry meal. Some tofu is shelf-stable, which makes this a great meal to cook from your pantry.

Is Tofu Good for You?

The other reason to embrace tofu is that it’s nutritious. A good source of protein, it also provides iron and when processed with calcium sulfate (which most tofu is) delivers a meaningful dose of calcium, too. As for concerns about a potential link between soy foods and cancer, here’s what the American Cancer Society has to say on the subject, “So far, the evidence does not point to any dangers from eating soy in people, and the health benefits appear to outweigh any potential risk. In fact, there is growing evidence that eating traditional soy foods such as tofu, tempeh, edamame, miso, and soy milk may lower the risk of breast cancer, especially among Asian women.”

How to Make Vegetarian Tofu Parmigiana

The method for making this healthy spin on an Italian classic is easy.

• Start by cutting extra-firm tofu into slabs and laying them on paper towels to absorb the moisture
• Next up is to dunk the tofu into beaten eggs and breadcrumbs.
• Bake the coated tofu in the oven until good and crispy on the outside. I prefer baking over frying, since it minimizes the calories, not to mention the mess.
• Once browned, tuck the tofu into a baking pan, smother in marinara sauce, and top with grated Mozzarella.
• Put it back into the oven and cook until hot and bubbling.

What to Serve with Tofu Parmigiana

Simple Italian salads or vegetable dishes make a perfect accompaniment to this meat-free parmigiana. A green or arugula salad with this vinaigrette is a good starting point. Alternatively (or in addition), roast a big sheet pan of broccoli or cauliflower tossed with olive oil, lemon juice, salt and pepper until tender and lightly brown (425 degrees seems to be the magic number for cooking). This Sautéed Kale is also a favorite.

Can you Make Parmigiana Ahead of Time? Can you Freeze it?

Like most recipes, I think this is at its very best piping hot from the oven. That said, it can be made ahead of time, stowed in the refrigerator, and reheated later in the day (or even the next day). It’s also freezer-friendly. Wrap first with aluminum foil and then a few layers of plastic. If you have a casserole dish with a tightly fitting lid, all the better.

If you like Oven-Baked Vegetarian Tofu Parmigiana, check out:

Tomato Zucchini Tart

Vegetarian Cauliflower Tostadas

Vegetarian Zucchini Tofu Lasagna

Instant Pot Farro Risotto

Green Lentil Daal by Slow The Cook Down

Vegetable Bolognese by Pass The Plants