tofu parm (1)

Tofu Parmesan – High Protein Vegan Meal

Tofu Parmesan – High Protein, High Fiber Vegan Meal

Makes 1 serving



For Pasta & Sauce: (you can use store bought sauce if you don’t want to make your own)
  • 1 Cup Red Lentil Pasta
  • 1/2 cup Crushed Tomatoes
  • 1 Garlic Clove – minced (or these frozen garlic cubes – I love these)
  • 2 Tbsp Onion – diced
  • 6-8 Large Cherry Tomatoes – cut in half
  • 5 Fresh Basil Leaves
  • 1 tsp Dried Oregano
  • 1 Tbsp Olive Oil
  • Baby Spinach
  • Salt & Red Pepper Flakes *optional*
    Vegan Mozzarella Cheese (Daiya is great & Trader Joes Almond Mozzarella shreds is amazing!)
For Tofu:
  • 3oz Super Firm Tofu cut into slices (you don’t need to press super firm tofu but I put a small cutting board on top of the slices just to get any extra water out)
  • Aquafaba – this is the liquid you drain from chickpeas. (Buy a can of chickpeas, drain and save the liquid)
  • Panko Breadcrumbs
  • Salt, Garlic Powder, Dried Oregano


Bring a pot of salted water to a boil for pasta & preheat your Air Fryer to 370 for the Tofu. While water is coming to a boil start to get the sauce & tofu ready…

  • In a shallow bowl pour in some of the chickpea liquid with a pinch of salt, and in another bowl add the breadcrumbs.
  • To the breadcrumbs add a pinch of salt with a good sprinkle of garlic powder & dried oregano.
  • Dip the tofu slice in the salted chickpea liquid, then coat it in the breadcrumbs. Set aside until Air Fryer is ready.
  • Spray the breaded tofu with cooking spray and cook for 10 minutes, flip, spray and cook another 10 minutes or until it is golden brown and crispy.
Tomato Sauce:
  • Warm olive oil in a pan on Med heat. Once warm, add onion with a sprinkle of salt and cook for 3-5 minutes. Once onions are soft and opaque, add garlic and halved cherry tomatoes. Sauté, stirring for 1-2 min but be sure to not burn the garlic.
  • Add in the crushed tomatoes, basil, oregano, large pinch of salt & red pepper flakes if using. Stir, cover & lower the heat to med low. Let the sauce lightly simmer, stirring frequently.
  • Cook Red Lentil Pasta according to package directions (I find that mine cooks in 5-6 minutes, I bought mine from Trader Joes)
  • When the pasta is done, drain and add to the pan with your sauce. Stir to combine and keep on low heat to keep warm.
  • Put the oven on high broil.
  • Add pasta to a bowl, top with tofu and mozzarella cheese.
  • Put under the broil for 1-2 min or until cheese has melted.


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