Crispy Oven-Fried Tofu Parmesan - KNEP - Kentucky Nutrition Education Program


Crispy Oven-Fried Tofu Parmesan

Servings:4Serving Size:2 slices


  • 14 ounces extra-firm tofu
  • Nonstick cooking spray
  • 2/3 cup panko breadcrumbs
  • 3 tablespoons parmesan cheese
  • 1 1/2 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1 egg


  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Layer a few clean dish towels on a work surface. Cut the tofu into 8 slices that are about 1/2-inch thick. Lay the tofu on the towels in a single layer. Cover with another one or two towels to absorb the moisture. Place a baking sheet on top and then add something heavy to press (canned foods or jars will work). Press tofu for 1 hour.
  3. Preheat oven to 425 degrees F. Spray a baking sheet with nonstick cooking spray and set aside.
  4. In a plate or shallow dish, stir together the panko, parmesan cheese, Italian seasoning, and garlic powder. In a separate shallow dish, crack the egg and whisk.
  5. Dip each slice of the tofu into the egg. Then coat on all sides with the panko.
  6. Place tofu slices on the baking sheet. Spray the top of the tofu with cooking spray.
  7. Bake until crispy and beginning to brown, about 30 minutes. Flip about halfway through the cooking time.
  8. Refrigerate leftovers within 2 hours.
Source: Brooke Jenkins, Extension Specialist, Kentucky Nutrition Education Program


What can you do with crispy oven fried tofu parmesan?

  • Serve alongside your favorite pasta and marinara.
  • Try it in an Italian sub or wrap.
  • Serve it with some marinara on the side. Add steamed broccoli and mashed potatoes to round out the meal.
  • Top off some stir-fried vegetables.
  • Pair it with a pasta salad or a garden salad.

Nutrition facts per serving: 180 calories; 7g total fat; 1.5g saturated fat; 0g trans fat; 50mg cholesterol; 125mg sodium; 15g total carbohydrate; 0g dietary fiber; 1g total sugar; 0g added sugar; 14g protein; 6% DV vitamin D; 10% DV calcium; 10% DV iron; 0% DV potassium