Cauliflower Tofu Parmesan Recipe

Download a print-friendly version of our cauliflower tofu Parmesan recipe.

Serves 6

• 1 block (14 ounces) extra firm tofu
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons Italian herb seasoning
• Salt and pepper to taste
• 1 large head of cauliflower
• 2 tablespoons olive oil
• 1 cup marinara sauce, extra for serving
• 3 tablespoons pesto
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese

1. Preheat oven to 425°F.
2. Press and slice the tofu into 1/2 inch cubes. Place the tofu in a large bowl.
3. In a small bowl, combine the garlic powder, onion powder, Italian herb seasoning, and salt and pepper to taste.
4. Break or slice cauliflower head into florets and add to the cubed tofu.
5. Drizzle with 2 tablespoons olive oil and mix to coat the tofu and cauliflower. Then sprinkle the spice mixture over top and stir until tofu and cauliflower are evenly coated. Allow tofu and cauliflower mixture to marinate in the spices for 30 to 60 minutes.
6. On a parchment-lined baking sheet, spread the cauliflower and tofu into a single layer on the pan and bake for 15 minutes.
7. Remove the pan from the oven and spoon the marinara sauce and pesto over the cauliflower and tofu. Then sprinkle the mozzarella and parmesan cheese over the top. Bake for another 5 to 10 minutes or until the cheese is melted.
8. Remove the pan from the oven. Plate and serve as is, enjoy over pasta or rice, or serve inside a lettuce wrap.

See below for the nutrition facts for 1 serving of the cauiflower tofu Parmesan.

Calories: 270
Protein: 17 grams
Total carbohydrates: 14 grams
Dietary fiber: 3 grams
Total fat: 17 grams

Nutrition facts are an estimate and vary based on serving size.

This easy sheet pan recipe is a great way to get kids and teens involved in the kitchen.

Based on your child's age and skill level, let them help with:

• Measuring and mixing the spices.
• Breaking apart the cauliflower florets.
• Spooning the marinara sauce and pesto (use caution near the hot pan).
• Sprinkling the mozzarella and Parmesan cheese (use caution near the hot pan).

You can eat this dish by itself or pair it with pasta or rice, or serve it inside a lettuce wrap. Let your child help decide which other foods to serve with the meal by offering forced choices.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.