Tofu Sheet Pan Meal

Why You’ll Love This Recipe

This meal is nutritious, easy to prepare, and endlessly customizable. The tofu roasts to golden perfection with a crisp exterior and tender interior, while the vegetables become caramelized and sweet. Everything is seasoned with a bold, umami-packed sauce and cooked on a single pan, keeping cleanup quick and effortless. It’s vegan, gluten-free (with tamari), high in protein, and full of fiber and flavor.

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
• Bell peppers, sliced
• Carrots, sliced into thin rounds
• Red onion, sliced
• Olive oil or sesame oil
• Tamari or soy sauce
• Maple syrup or honey (if not strictly vegan)
• Garlic, minced
• Fresh ginger, grated (optional)
• Rice vinegar
• Salt and black pepper
• Optional toppings: sesame seeds, green onions, sriracha, lime wedges

Directions

1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
2. Press the tofu for at least 15 minutes to remove excess moisture, then cut into 1-inch cubes.
3. In a bowl, whisk together tamari, olive oil, maple syrup, garlic, ginger, and rice vinegar to make the marinade.
4. Toss the tofu cubes in half of the marinade and let sit for 10 minutes while prepping vegetables.
5. Place the vegetables on one side of the sheet pan and toss with a bit of oil, salt, and pepper.
6. Arrange the marinated tofu on the other side of the pan in a single layer.
7. Roast for 25–30 minutes, flipping tofu halfway through, until golden and crisp on the edges and vegetables are tender.
8. Drizzle the remaining marinade over the cooked tofu and vegetables before serving.
9. Garnish with sesame seeds, green onions, or a squeeze of lime, if desired.

Servings and timing

This recipe serves 4. Prep time is about 20 minutes (including pressing tofu), and roasting time is 25–30 minutes. Total time: approximately 45–50 minutes.

Variations

• Spicy version: Add sriracha or chili flakes to the marinade.
• Different veggies: Use zucchini, mushrooms, snap peas, or Brussels sprouts.
• Add grains: Serve over quinoa, brown rice, or noodles for a more filling meal.
• Peanut twist: Use a peanut sauce in place of the marinade for a Thai-inspired flavor.
• Crispier tofu: Coat tofu lightly with cornstarch before roasting.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F (175°C) oven or skillet for best texture. Microwave reheating is also possible but may soften the tofu.

FAQs

What kind of tofu works best?

Extra-firm tofu is best for roasting because it holds its shape and crisps up nicely.

Do I have to press the tofu?

Yes, pressing removes moisture so the tofu gets crispy in the oven.

Can I marinate the tofu overnight?

Yes, marinating longer deepens the flavor—just store it covered in the refrigerator.

Can I use pre-cooked or baked tofu?

Yes, but reduce the cooking time slightly since it’s already cooked.

Is this recipe gluten-free?

Yes, if you use tamari or a certified gluten-free soy sauce.

Can I make this oil-free?

You can omit the oil, but the tofu and veggies won’t crisp as much.

What can I serve this with?

It pairs well with rice, noodles, or a bed of greens.

Can I freeze the leftovers?

It’s best fresh, but you can freeze tofu-based meals. The texture may change slightly.

Can I double the recipe?

Yes, but use two sheet pans to avoid overcrowding and ensure even roasting.

How do I get the tofu really crispy?

Use a hot oven, flip halfway through baking, and don’t overcrowd the pan. Adding cornstarch helps too.

Conclusion

Tofu Sheet Pan Meal is a clean, vibrant, and delicious dinner that makes plant-based eating simple and enjoyable. With its crispy tofu, caramelized vegetables, and rich, savory flavor, it’s a satisfying and customizable dish that fits perfectly into your weekly meal plan. Whether you’re vegan, vegetarian, or just tofu-curious, this easy one-pan meal is a must-try.

Tofu Sheet Pan Meal

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Tofu Sheet Pan Meal is a wholesome, one-pan vegan dinner featuring crispy roasted tofu and colorful vegetables tossed in a savory, umami-rich marinade. Perfect for busy weeknights or meal prep, this dish is packed with plant-based protein and fiber.

• Author: Laura
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Roasting
• Cuisine: Asian-Inspired
• Diet: Vegan

Ingredients

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 carrots, thinly sliced
• 1 red onion, sliced
• 1 tbsp olive oil or sesame oil
• 3 tbsp tamari or soy sauce
• 1 tbsp maple syrup or honey
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger (optional)
• 1 tbsp rice vinegar
• Salt and black pepper to taste
• Optional toppings: sesame seeds, green onions, sriracha, lime wedges

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Instructions

1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
2. Press tofu for 15 minutes to remove excess moisture, then cut into 1-inch cubes.
3. In a bowl, whisk together tamari, olive oil, maple syrup, garlic, ginger, rice vinegar, salt, and pepper to make the marinade.
4. Toss tofu in half of the marinade and let sit for 10 minutes.
5. Place vegetables on one side of the baking sheet and toss with a bit of oil, salt, and pepper.
6. Arrange marinated tofu on the other side of the pan in a single layer.
7. Roast for 25–30 minutes, flipping tofu halfway through, until tofu is golden and vegetables are tender.
8. Drizzle remaining marinade over the tofu and vegetables before serving.
9. Garnish with sesame seeds, green onions, or lime juice, if desired.

Notes

• For crispier tofu, toss with a bit of cornstarch before baking.
• Add sriracha or chili flakes to the marinade for a spicy kick.
• Swap in other vegetables like zucchini, snap peas, or Brussels sprouts.
• Serve over rice, quinoa, or noodles for a heartier meal.
• Use tamari for a gluten-free version.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 280
• Sugar: 7g
• Sodium: 640mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 5g
• Protein: 15g
• Cholesterol: 0mg