This healthy and surprisingly good vegetarian take on the traditional Italian chicken parmesan recipe will turn you into a tofu fan. Tofu cutlets are so adaptable to whatever cuisine you prepare; simply change up the marinating seasoning and marinate for about 30 minutes or longer for a more intense flavor.  I like to prepare them as parmesan tofu cutlets covered with marinara sauce and sprinkled with shaved parmesan cheese and red hot pepper seeds. Add a side salad, and voila! – you have a delicious, nutritious dinner. Need a primer for cooking with tofu? Follow our tips and tricks for mastering this versatile protein.

Adapted from Prevention’s Quick and Healthy Low-Fat Cooking

Servings:  4


  • 12 ounces firm/extra firm tofu, drained and squeezed dry by using cheesecloth, or kitchen towels
  • 2 large eggs or ½ cup egg substitute
  • 2 tbsp unsweetened almond milk or skim milk
  • A sprinkle of coarse ground black pepper
  • 1/2 cup panko or dry bread crumbs
  • 2 tsp Italian seasoning
  • 1 garlic clove, minced
  • 1 tbsp finely shredded parmesan cheese
Extra-firm Tofu
Shredded Parmesan Cheese
  1. Cut tofu into 1/4 inch slices.
  2. In a shallow bowl, whisk together the eggs, minced garlic, milk, and pepper.
  3. In another medium-sized shallow bowl, combine the panko, Italian seasoning, and parmesan.
  4. Dip the tofu slices into the egg mixture, then into the crumb mixture, coating both sides evenly.
  5. Place the tofu on a baking sheet that has been coated with olive oil or use parchment paper in place of the olive oil.
  6. Bake at 350 degrees F for 20 minutes.   Flip the slices and bake for another 15 minutes or until golden. 
  7. Serve with freshly prepared pasta and marinara sauce topped with extra shaved parmesan cheese.
    Chef Yvonne Dwyer

    Recipe compliments of OPL Master Naturalist and Home Chef Yvonne Dwyer

    OPL Plant-rich Recipes

    Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.