quinoa-encrusted tofu parmesan (gluten free)

Jessica Penner, RDEntree, Meatless, Recipes8 Comments

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 with tofu.

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

tofu parmesan (1 of 4)

Why It’s 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. 


Quinoa Encrusted Tofu Parmesan

  • Author: Jessica Penner, RD
  • Yield: 4 servings
  • Category: vegetarian
  • Cuisine: Italian


  • 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
  • 85g (3 oz) mozzarella cheese
  • 8 tsp parmesan cheese
  • 1 cup marinara sauce (I used this recipe)
  • Fresh basil leaves, chopped


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


  • Calories: 319
  • Sugar: 6.5
  • Fat: 3.5
  • Carbohydrates: 30.5
  • Fiber: 3.5
  • Protein: 23.5


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