Why You’ll Love This Recipe
This recipe is a dream for anyone who loves healthy meals with minimal effort. You’ll love it because it’s:
- Completely plant-based and packed with protein.
- Customizable with your favorite vegetables and seasonings.
- Easy to clean up — just one pan to wash.
- Great for meal prep or quick weeknight dinners.
- Naturally gluten-free and dairy-free.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Extra-firm tofu, pressed and cubed
- Broccoli florets
- Red bell pepper, sliced
- Carrots, sliced thinly
- Red onion, sliced
- Olive oil
- Soy sauce or tamari
- Garlic powder
- Smoked paprika
- Salt and black pepper
- Optional: sesame seeds or chili flakes for garnish
Directions
- Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper.
- Press the tofu to remove excess moisture, then cut it into cubes.
- In a bowl, whisk together olive oil, soy sauce, garlic powder, paprika, salt, and pepper.
- Toss the tofu cubes in half of the mixture and spread them on the sheet pan.
- Bake for 15 minutes, flipping halfway through to ensure even crisping.
- Meanwhile, toss the vegetables in the remaining sauce.
- After the tofu has baked for 15 minutes, add the vegetables to the pan and toss gently.
- Roast for an additional 20 minutes, stirring once, until the tofu is golden and the veggies are tender.
- Garnish with sesame seeds or chili flakes before serving.
Servings and timing
This recipe serves 4 people.
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
Variations
- Add grains: Serve over quinoa, rice, or noodles for a more filling meal.
- Different sauces: Try teriyaki, peanut sauce, or sweet chili glaze for a flavor twist.
- Other veggies: Substitute zucchini, cauliflower, mushrooms, or snap peas.
- Spicy version: Add sriracha or red pepper flakes for extra heat.
- Crispier tofu: Toss the tofu in a bit of cornstarch before baking for a crunchier texture.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, bake at 375°F (190°C) for 10–12 minutes or warm in a skillet until heated through. You can also reheat in the microwave for 1–2 minutes, though the tofu will be less crispy.
FAQs
1. Can I use frozen vegetables for this recipe?
Yes, just thaw and pat them dry before roasting to prevent excess moisture.
2. Do I need to press the tofu?
Yes, pressing removes excess water and helps the tofu crisp up during baking.
3. What’s the best type of tofu for roasting?
Extra-firm tofu holds its shape and crisps the best.
4. Can I use an air fryer instead of the oven?
Absolutely — cook at 375°F (190°C) for about 15–20 minutes, shaking halfway through.
5. How can I make it oil-free?
Replace olive oil with vegetable broth or a splash of soy sauce when tossing the tofu and veggies.
6. What other seasonings go well with this dish?
Try cumin, curry powder, Italian herbs, or lemon pepper for variety.
7. Can I meal prep this recipe?
Yes, it’s perfect for meal prep. Store portions in containers for up to 4 days.
8. Can I freeze the leftovers?
It’s best eaten fresh, but you can freeze it for up to 2 months. Reheat in the oven for the best texture.
9. How can I make the tofu extra crispy?
Coat it lightly with cornstarch before baking and bake on parchment paper for even browning.
10. What can I serve with this dish?
It pairs well with rice, quinoa, noodles, or a fresh green salad.
Conclusion
Sheet Pan Tofu and Veggies is a versatile, nourishing, and satisfying meal that proves healthy eating doesn’t have to be complicated. With easy prep, simple ingredients, and endless customization options, it’s a go-to recipe you’ll want to make again and again.
PrintSheet Pan Tofu and Veggies
Sheet Pan Tofu and Veggies is a healthy, simple, and flavorful all-in-one meal featuring crispy baked tofu and tender roasted vegetables tossed in a savory seasoning blend. Perfect for meal prep or busy weeknights, it’s vegan, gluten-free, and full of customizable options.
- Prep Time: 15 mins
- Cook Time: 35 mins
- Total Time: 50 mins
- Yield: 4 servings
- Category: Main Dish
- Method: Baked, Roasted
- Cuisine: Vegan, Asian-Inspired
- Diet: Vegan
Ingredients
- 14 oz (≈ 400 g) extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 2 carrots, thinly sliced
- 1 small red onion, sliced
- 2 Tbsp olive oil
- 2 Tbsp soy sauce or tamari
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Salt and black pepper, to taste
- Optional: 1 tsp sesame seeds or chili flakes for garnish
Instructions
- Preheat oven to 400°F (200°C) and line a large sheet pan with parchment paper.
- Press tofu for at least 10–15 minutes to remove excess moisture, then cut into cubes.
- In a bowl, whisk together olive oil, soy sauce, garlic powder, paprika, salt, and pepper.
- Toss tofu cubes in half of the sauce mixture, then spread them evenly on the prepared sheet pan.
- Bake tofu for 15 minutes, flipping halfway through to ensure even browning.
- While tofu bakes, toss the vegetables in the remaining sauce.
- After 15 minutes, add the vegetables to the pan with the tofu and toss gently to combine.
- Return to the oven and roast for an additional 20 minutes, stirring once halfway through, until tofu is golden and vegetables are tender.
- Remove from oven and garnish with sesame seeds or chili flakes before serving.
Notes
- For extra crispy tofu, toss the cubes with 1 Tbsp cornstarch before baking.
- Use any vegetables you have on hand such as zucchini, cauliflower, or mushrooms.
- Try serving over rice, quinoa, or noodles for a heartier meal.
- Replace olive oil with vegetable broth for an oil-free version.
Nutrition
- Serving Size: 1 plate (approx. 1/4 of recipe)
- Calories: 280
- Sugar: 6g
- Sodium: 580mg
- Fat: 17g
- Saturated Fat: 2g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 0mg
