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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.

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

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

Find it online: https://thefamilycooking.com/tofu-sheet-pan-meal/