Vegan Chicken Parmesan

Would you just look at that gooey goodness! This Vegan Chicken Parmesan a 100% plant-based version of the Italian classic that can totally pass for the real thing. This dish just goes to show that eating plant-based does NOT mean depriving yourself of delicious, hearty, and satisfying dishes. There is literally a plant-based substitute for everything!

Each component in this dish is homemade – the “chicken” is made from thinly sliced super firm tofu, that gets breaded and then baked until it’s crispy. The mozzarella (recipe adopted from It Doesn’t Taste Like Chicken) is made from blended cashews and tapioca starch that gets helps it get nice and stretchy when cooked. And the parmesan is made from ground walnuts and cashews.

I love exploring all the possibilities that plants have to offer and sharing with you how to incorporate more plants into your diet in delicious ways! I hope you’ll try this Vegan Chicken Parmesan recipe and let me know what you think of it when you do! Enjoy!

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Vegan Chicken Parmesan

(Serves 6-8)

Ingredients

• 2, 16 oz. blocks super firms tofu, sliced into ¼ inch “cutlets”
• 2 jars marinara or tomato sauce of your choice

For the breading:

• ⅓ cup whole wheat flour
• ½ cup plant-based milk
• ¾ cup breadcrumbs
• 2 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon salt
• ½ teaspoon pepper

For the parmesan:

• ½ cup raw cashews
• ½ cup raw walnuts
• ¼ cup nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon salt

For the mozzarella:

• ½ cup raw cashews, soaked in hot water for at least 20 minutes
• 1 cup water
• 3 ½ tablespoons tapioca starch (tapioca flour)
• 1 tablespoon nutritional yeast
• 1 teaspoon apple cider vinegar
• 1 teaspoon salt
• ¼ teaspoon garlic powder

For serving:

• Pasta of your choice 
• Fresh basil
• Plant-based parmesan

 

Order of Operations

1. Soak the cashews.
   1. 1. Place ½ cup of the cashews in a microwavable bowl and cover with at least 2 inches of water. Microwave for 2 minutes, carefully remove from the microwave and let soak in hot water until ready to blend. Alternatively, boil 2 cups of water and pour over cashews, then let them soak in hot water.
2. Prepare the tofu.
   1. 1. Slice the blocks of tofu into ¼ inch slices.
      2. Place slices between two clean kitchen towels, and press down firmly to remove any excess moisture. 
      3. Season with salt and pepper on both sides.
3. Bread the tofu.
   1. 1. Preheat the oven to 425 degrees.
      2. Set out three separate plates or shallow bowls. Put ⅓ cup flour in one, ½ cup plant-based milk in the 2nd, and the following ingredients to the 3rd and mix:
         • 1 cup breadcrumbs
         • 2 tablespoons nutritional yeast
         • 1 teaspoon garlic powder
         • 1 teaspoon salt
         • ½ pepper
      3. Coat each piece of tofu first in flour, then in the milk, then the breadcrumb mixture, shaking gently after each step to get rid of any excess. 
      4. Place each breaded piece on a silicone or parchment-lined baking sheet with a little space between each piece.
      5. Bake for 20 minutes, flip over and bake another 10 minutes until golden brown and crisp to the touch.
4. While tofu bakes, make the parmesan and mozzarella.
   1. 1. For the parmesan, add the following ingredients to a high speed blender or food processor and pulse into a fine crumb. Remove from the food processor to a small bowl and set aside.
         • ½ cup raw cashews (un-soaked) 
         • ½ cup raw walnuts
         • ¼ cup nutritional yeast
         • 1 teaspoon garlic powder
         • 1 teaspoon salt
      2. For the mozzarella, drain the soaking cashews and place them in the food processor or high-speed blender along with the following ingredients:
         • 1 cup water
         • 3 ½ tablespoons tapioca starch (tapioca flour)
         • 1 tablespoon nutritional yeast
         • 1 teaspoon apple cider vinegar
         • ½ teaspoon salt
         • ¼ garlic powder
      3. Blend all ingredients until very smooth. The mixture will be watery.
      4. Transfer mixture to a small saucepan and heat over medium-high heat until it starts to bubble. Continue to heat, stirring constantly, until the mixture begins to clump together and then becomes a thick and stretchy consistency. Remove from heat and set aside.
5. Assemble the tofu parmesan. 
   1. 1. In a 9x13in baking dish, spread a thin layer of marinara sauce to cover the bottom.
      2. Add half of the breaded tofu pieces in a single layer. 
      3. Cover with more marinara, then spoon/stretch dollops of the mozzarella over the top and sprinkle with the parmesan.
      4. Add the remaining pieces of tofu in another single layer, top with more marinara, and finish with a layer of mozzarella and a generous sprinkle of parmesan.
      5. Bake casserole for 20 minutes in the preheated oven, until the sauce begins to bubble.
6. While the casserole bakes, make the pasta.
   1. 1. Remove the casserole from the oven and serve over pasta with fresh basil, plant-based parmesan and the remaining marinara sauce, if desired.

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Grocery Shopping List for Vegan Chicken Parmesan

• Tofu, 2, 16 oz. block super firm (vacuum sealed package)
• Marinara/tomato sauce of choice, 2, 25 oz. jars
• Pasta of choice, 8-16 oz., whole grain if possible
• Whole wheat flour, ⅓ cup
• Plant-based milk, ½ cup unsweetened
• Breadcrumbs, 1 cup whole grain, if possible
• Nutritional yeast, ¼ cup + 3 tablespoons
• Cashews, 1 cup raw
• Walnuts, ½ cup raw
• Tapioca flour, 3 ½ tablespoons – found in the baking aisle of most grocery stores
• Apple cider vinegar

Dried Herbs and Spices 

• Garlic powder
• Salt
• Pepper

Equipment needed for this recipe:

• Cutting board & sharp knife
• Measuring cups and spoons
• 3 large plates
• Large baking sheet
• 9×13 in. baking/casserole dish
• Food processor or high-speed blender
• Small saucepan