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Smart Nutrition with Jessica Penner, RD

Smart Nutrition with Jessica Penner, RD

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Home / Recipes / Quinoa-Encrusted Tofu Parmesan (gluten free)

Quinoa-Encrusted Tofu Parmesan (gluten free)

Dinner, Meatless, Recipes

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This tofu parmesan is a plant-forward take on the Italian favourite. Baked tofu is smothered in marinara sauce and topped with mozza (vegan or not!)

I never used to eat tofu. I couldn’t stand it.

But when I started making tofu for my infant son, I found a way to prepare tofu so that he would eat it. In fact, he loved it.

Even more surprising? I loved it.

After some time, I decided it was time for me to branch out and try preparing tofu (and eating it) in another way. But what could I use for inspiration?

Well, I have the privilege of calculating the nutrition information for the popular recipe blog Damn Delicious. I’ve tried several of her recipes, all of which have been a smashing hit in our household. A couple of my favourites are the One Pot Lemon Orzo Shrimp (which I made with couscous), and the Quinoa Chicken Parmesan.

When looking for a tofu inspiration, I remembered how well the quinoa crust had worked on the chicken parmesan. So I decided to try it for this tofu parmesan.

The result? My family is eating more tofu than ever.

tofu parmesan (1 of 4)

Why This Tofu Parmesan is a Smart Choice

  • Each serving contains 24g of high quality protein, over 3mg of iron, and the same amount of calcium that you’d find in a glass of milk.
  • Tofu is made from soybeans. Eating soy may improve heart health through several mechanisms with an end result of lowering systemic inflammation.
tofu parmesan (2 of 4)

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter. 

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Quinoa Encrusted Tofu Parmesan

Print Recipe
This tofu parmesan is a plant-forward take on the Italian favourite. Baked tofu is smothered in marinara sauce and topped with mozza (vegan or not!)
Prep Time:15 minutes mins
Cook Time:30 minutes mins
Total Time:45 minutes mins
4

Ingredients

  • ½ cup quinoa uncooked
  • 1 package extra firm tofu
  • ¼ cup flour wheat or gluten free
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp salt
  • 1 egg
  • 85 g 3 oz mozzarella cheese (or vegan substitute)
  • 8 tsp parmesan cheese (or nutritional yeast for vegan substitute)
  • 1 cup marinara sauce
  • Fresh basil leaves chopped

Instructions

  • Cook the quinoa according to the package instructions. I like to cook mine in the Instant Pot. For 1/2 cup quinoa, I'll add 3/4 cup water and cook on manual for 1 minute.
  • Meanwhile, wrap the tofu in a clean tea towel and place under something heavy (like a cast iron pan) to remove the excess moisture.
  • Preheat oven to 400 degrees Fahrenheit.
  • Combine the flour with the garlic powder, onion powder, and salt in a shallow bowl.
  • Whisk the egg in another shallow bowl.
  • Place the cooked quinoa in a third shallow bowl.
  • Cut the tofu into 8 slices (see photo).
  • Take one piece of tofu and cover it with the flour.
  • Dredge it in the egg, making sure it’s fully coated.
  • Press the tofu into the quinoa. Spoon more quinoa on top of the tofu and press firmly to coat.
  • Transfer the coated tofu onto a greased baking sheet.
  • Repeat with the remaining slices of tofu.
  • Divide the mozzarella cheese evenly on top of the tofu pieces.
  • Do the same with the parmesan.
  • Bake in preheated oven for 15-20 minutes or until the cheese is melted and the quinoa is crispy.
  • Remove from oven and drizzle with marinara sauce.
  • Top with freshly chopped basil leaves.

Nutrition

Calories: 248kcal | Carbohydrates: 26g | Protein: 18g | Fat: 8g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 702mg | Potassium: 504mg | Fiber: 3g | Sugar: 4g | Vitamin A: 445IU | Vitamin C: 4mg | Calcium: 243mg | Iron: 3mg
Course: vegetarian
Cuisine: Italian
Keyword: tofu parmesan
Servings: 4 servings
Calories: 248kcal
Author: Jessica Penner, RD
 

November 4, 2015 · 8 Comments

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Comments

  1. Allison says

    January 17, 2019 at 10:39 am

    What is your take on the soy/estrogen link? I love tofu but have heard conflicting information.

    Reply
    • Jessica Penner says

      January 19, 2019 at 8:59 pm

      I wrote a post on that topic! http://smartnutrition.ca/nutrition-2/soy-want-know-truth/

      Reply
  2. Leslie says

    July 24, 2018 at 5:38 pm

    What is the sodium count per serving?

    Reply
    • Jessica Penner says

      July 27, 2018 at 8:42 pm

      It depends on the marinara sauce you use but somewhere in the range of 600mg/ serving.

      Reply
  3. sara says

    December 5, 2016 at 8:27 pm

    would coconut flour work for this as well?

    Reply
    • Jessica Penner says

      December 13, 2016 at 6:42 pm

      I think it would!

      Reply
  4. Laura strnad says

    August 30, 2016 at 4:38 pm

    How much does 85 grams of cheese equal to in ounces?

    Reply
    • Jessica Penner says

      August 30, 2016 at 10:02 pm

      it’s 3 oz. I’ll update the recipe to include both measurements!

      Reply

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