Chicken-Free Parmigiana Recipe

Name: Chicken-Free Parmigiana
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/4 cup bread crumbs dry; 1 teaspoon italian seasoning; 14 ounces tofu 1 package, extra firm water-packed, rinsed; 1/4 teaspoon garlic powder; 1/4 teaspoon salt; 2 teaspoons olive oil, extra-virgin; 1 tablespoon olive oil, extra-virgin; 1 each onions small, chopped; 8 ounces mushrooms white, thinly sliced; 1/4 cup parmesan, parmigiano-reggiano cheese, grated; 3/4 cup marinara sauce prepared; 1/2 cup mozzarella cheese low-fat, shredded; 2 tablespoons basil freshly chopped

Servings: persons

1/4 cup bread crumbs dry
1 teaspoon italian seasoning
14 ounces tofu 1 package, extra firm water-packed, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons olive oil, extra-virgin
1 tablespoon olive oil, extra-virgin
1 each onions small, chopped
8 ounces mushrooms white, thinly sliced
1/4 cup parmesan, parmigiano-reggiano cheese, grated
3/4 cup marinara sauce prepared
1/2 cup mozzarella cheese low-fat, shredded
2 tablespoons basil freshly chopped

1
Combine breadcrumbs and Italian seasoning in a shallow dish.
2
Cut tofu lengthwise into 4 steaks and pat dry.
3
Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
4
Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
5
Add onion and cook, stirring, until beginning to brown, about 3 minutes.
6
Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more.
7
Transfer to a plate.
8
Add the remaining 1 tablespoon oil.
9
Add the tofu steaks and cook until browned on one side, about 3 minutes.
10
Turn over and sprinkle with Parmesan.
11
Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top.
12
Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes.
13
Sprinkle with basil and serve.

146

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1/4 cup bread crumbs dry, 1 teaspoon italian seasoning, 14 ounces tofu 1 package, extra firm water-packed, rinsed, 1/4 teaspoon garlic powder, and more.

Yes, Chicken-Free Parmigiana falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Chicken-Free Parmigiana

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions