Say hello to your new favorite mouthwatering and filling plant-based meal! This vegan and gluten-free friendly tofu parmesan and spaghetti squash is going to knock your socks off! Even meat-lovers will enjoy.
The base of this delicious tofu parmesan is spaghetti squash. Spaghetti squash is a great source of of fiber and has less calories and carbs than traditional pasta noodles.
What You Need To Make Spaghetti Squash
- 2 Whole Spaghetti Squash: You can pick up your whole spaghetti squash in the produce section of most major grocery stores.
- Serrated Knife: You will want to use a serrated knife to be able to slice safely through the spaghetti squash.
- Extra Virgin Olive Oil: Drizzling and rubbing down the insides of the spaghetti squash before baking in the oven will give the spaghetti squash noodles a lovely texture and taste.
- Salt and Pepper to taste
Baking The Spaghetti Squash
Begin by slicing the spaghetti squash in half. Use a spoon to scoop out the filling. Rub the inside of the spaghetti squash with olive oil and season with salt and pepper. Bake the spaghetti squash, face-down, on a baking sheet lined with aluminum foil or parchment paper. Bake under tender. You will know it's done when the spaghetti squash strands can be pulled apart easily with a fork.
Preparing The Tofu Parmesan and Spaghetti Squash
Here's what you will need to prepare the tofu parmesan:
- Plant Milk - You can use any unsweetened nut milk or oat milk in this recipe. If you're not vegan or non-dairy, you may also use regular dairy milk.
- Cornstarch - This is used to thicken the milk and help it stick to the tofu
- Extra Firm Tofu - We use extra firm tofu in this recipe. This ensures that the tofu will hold together while frying and will produce a perfect crisp tofu parmesan.
- Flour - You may use regular or gluten-free all-purpose flour in this recipe. This is used in the breading of the tofu parmesan.
- Bread Crumbs - You may use regular or gluten-free bread crumbs to make the breading of the tofu parmesan.
- Spices - If your breadcrumbs are not pre-seasoned, I've listed some simple seasonings you can add to the bread crumbs mixture.
- Vegan Parmesan - You may use store-bought or homemade vegan parmesan in the breading and as a topping to this delicious plant-based dish.
Tip: Make sure that your tofu is pressed and dried of any excess water. Use a tofu press or paper towel to dry the tofu out as much as you can before dredging it in the plant milk and breading.
Once you've completed frying your tofu, top your spaghetti squash with marinara (store-bought or homemade instructions below) and then add the crispy tofu parmesan on top. Top with parsley, vegan mozzarella, or parmesan. Enjoy!
Frequently Asked Questions
Step 1: Preheat the oven to 400
Step 2: Slice spaghetti squash in half (lengthwise), and use a spoon to remove the seeds and filling. Spray the cut side of the squash with olive oil spray, season with salt and pepper. Place the squash, cut side done, onto a baking sheet lined with aluminum foil or parchment paper. Bake for 40-45 minutes in the oven. You will know they are done when the skin is tender to touch and the "strands" of the squash pull apart easily with a fork.
Step 3: Once the spaghetti squash is done baking, allow it to cool and use a fork to pull apart the strands, leaving them in their skin. Top with your favorite sauce or pesto, regular or vegan parmesan cheese, and enjoy.
Spaghetti Squash is a fall and winter squash but is typically available year-round because of the hard exterior.
Baked spaghetti squash noodles are mild in flavor and a great healthy substitute for regular spaghetti noodles. Spaghetti squash is a great alternative to regular pasta noodles because it contains less carbs, calories, and more nutrient dense. Top the baked spaghetti squash noodles with your favorite spaghetti sauce or pesto for a filling plant-based meal.
Other Spaghetti Squash Recipes To Try
- How to Make Spaghetti Squash
- Quick & Easy Spaghetti Squash Alfredo
- Easy Vegan Spaghetti Squash Marinara
- Spaghetti Squash with Sun Dried Tomato Pesto
Easy Spaghetti Squash Vegan Tofu Parmesan
Ingredients
Spaghetti Squash
- 2 large whole spaghetti squash
Crispy Vegan Tofu Parmesan
- 1 cup plain unsweetened almond or oat milk
- 1 tablespoon cornstarch
- ½ cup regular or gluten free all purpose flour If gluten-free, I recommend King Arthur Measure for Measure gluten-free flour. Please don't substitute any other flour such as almond flour, baking flour, etc.
- ½ cup regular or gluten free breadcrumbs
- 2 tablespoon grated vegan parmesan cheese
- 1 block of extra firm tofu
- ½ teaspoon garlic powder Use if the bread crumbs aren't pre-seasoned
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 3 tablespoon olive oil
- 1 teaspoon Italian spices (or blend of dried oregano, basil, and parsley) Use if the bread crumbs aren't pre-seasoned
Other Toppings
- 2 cup store-bought or homemade marinara
- chopped parsley
Super Easy Homemade Marinara
- 1 15 oz can of tomato sauce
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 2 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 tablespoon dried parsley
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
Instructions
Crispy Tofu and Spaghetti Squash Instructions
- Preheat the oven to 400
- Slice spaghetti squash in half (lengthwise), and use a spoon to remove the seeds and filling. Spray the cut side of the squash with olive oil spray, season with salt and pepper. Place the squash, cut side done, onto a baking sheet lined with aluminum foil or parchment paper. Bake for 40-45 minutes in the oven. You will know they are done when the skin is tender to touch and the "strands" of the squash pull apart easily with a fork.
- While the squash is baking, prepare your tofu by chopping it into bite sized pieces (about an inch long and half an inch wide). Press the pieces of tofu with paper-towels until they are dry. If your bread crumbs are not pre-seasoned, season the mixture with garlic powder, Italian spices, salt, and pepper.
- Bring a large skillet with olive oil to medium heat.
- In a medium bowl, whisk the almond milk and cornstarch together. In a separate bowl, mix the flour, bread crumbs, and grated vegan parmesan cheese. Dip each piece of tofu in the almond milk mixture and then toss in the flour mixture.
- Once the oil in the skillet is warm, add the tofu to the skillet and cook for 3-5 minutes on each side until both sides are golden.
- Once the spaghetti squash is done baking, allow it to cool and use a fork to pull apart the strands, leaving them in their skin. Top each half of spaghetti squash with marinara, crispy tofu, and sprinkle with chopped parsley.
Homemade Marinara Instructions
- If preparing homemade marinara sauce, bring a small saucepan with olive oil to medium heat. Add the garlic and cook until it sizzles. Add the tomato sauce and spices, reduce heat to low, cook stirring for about 15 minutes. Set aside.
Video
Nutrition
Easy Spaghetti Squash Vegan Tofu Parmesan
Ingredients
Spaghetti Squash
- 2 large whole spaghetti squash
Crispy Vegan Tofu Parmesan
- 1 cup plain unsweetened almond or oat milk
- 1 tablespoon cornstarch
- ½ cup regular or gluten free all purpose flour If gluten-free, I recommend King Arthur Measure for Measure gluten-free flour. Please don't substitute any other flour such as almond flour, baking flour, etc.
- ½ cup regular or gluten free breadcrumbs
- 2 tablespoon grated vegan parmesan cheese
- 1 block of extra firm tofu
- ½ teaspoon garlic powder Use if the bread crumbs aren't pre-seasoned
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 3 tablespoon olive oil
- 1 teaspoon Italian spices (or blend of dried oregano, basil, and parsley) Use if the bread crumbs aren't pre-seasoned
Other Toppings
- 2 cup store-bought or homemade marinara
- chopped parsley
Super Easy Homemade Marinara
- 1 15 oz can of tomato sauce
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 2 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 tablespoon dried parsley
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
Instructions
Crispy Tofu and Spaghetti Squash Instructions
- Preheat the oven to 400
- Slice spaghetti squash in half (lengthwise), and use a spoon to remove the seeds and filling. Spray the cut side of the squash with olive oil spray, season with salt and pepper. Place the squash, cut side done, onto a baking sheet lined with aluminum foil or parchment paper. Bake for 40-45 minutes in the oven. You will know they are done when the skin is tender to touch and the "strands" of the squash pull apart easily with a fork.
- While the squash is baking, prepare your tofu by chopping it into bite sized pieces (about an inch long and half an inch wide). Press the pieces of tofu with paper-towels until they are dry. If your bread crumbs are not pre-seasoned, season the mixture with garlic powder, Italian spices, salt, and pepper.
- Bring a large skillet with olive oil to medium heat.
- In a medium bowl, whisk the almond milk and cornstarch together. In a separate bowl, mix the flour, bread crumbs, and grated vegan parmesan cheese. Dip each piece of tofu in the almond milk mixture and then toss in the flour mixture.
- Once the oil in the skillet is warm, add the tofu to the skillet and cook for 3-5 minutes on each side until both sides are golden.
- Once the spaghetti squash is done baking, allow it to cool and use a fork to pull apart the strands, leaving them in their skin. Top each half of spaghetti squash with marinara, crispy tofu, and sprinkle with chopped parsley.
Homemade Marinara Instructions
- If preparing homemade marinara sauce, bring a small saucepan with olive oil to medium heat. Add the garlic and cook until it sizzles. Add the tomato sauce and spices, reduce heat to low, cook stirring for about 15 minutes. Set aside.
Lynne H says
This is delicious!
Jillian says
So happy to hear that you like it Lynne! Thank you for trying my recipe!