My sheet pan tofu and vegetables has crispy marinated tofu and caramelized veggies roasted together on one pan. Thirty minutes, minimal cleanup, and enough for meal prep all week!
This one-pan tofu dinner is my go-to for meal prep
I started making sheet pan dinners when I realized I was spending more time washing dishes than actually cooking. Here, everything goes on one pan, into the oven, and you walk away. The tofu gets a quick marinade while you chop vegetables, so there’s no extra waiting around.
The soy sauce and maple syrup in the marinade caramelize in the high heat and create crispy edges on the tofu. Spreading everything in a single layer is the key—crowded pans steam instead of roast, and you end up with soggy tofu and limp vegetables. If your pan looks packed, use two.
I make a double batch on Sundays and portion it into containers with rice or quinoa for grab-and-go lunches. Drizzle with Japanese sesame dressing before serving, or add a spoonful of chili crisp if you want heat.
Key ingredients and why they matter
To make this easy sheet pan dinner, you’ll need plenty of veggies: broccoli florets, bell peppers, zucchini, and red onion (feel free to swap in your favorites). You’ll also need extra-firm tofu, soy sauce, olive oil, maple syrup, smoked paprika, garlic powder, Italian seasoning, salt, and pepper.
Full ingredient list and detailed instructions in the recipe card.
For the tofu:
- Extra-firm tofu: Press well so it crisps instead of steaming. Firm tofu works but won’t get as crispy. This is the tofu press I use, and I love it so much I have two!
- Olive oil: Helps the marinade coat evenly and promotes browning.
- Soy sauce: Salty, savory base that caramelizes at high heat. Use tamari for gluten-free.
- Maple syrup: Adds subtle sweetness and helps the tofu develop crispy, caramelized edges.
- Garlic powder and smoked paprika: Build flavor without adding moisture. Smoked paprika gives a hint of smokiness without a grill.
For the vegetables:
You can substitute the fresh veggies with a 16 oz bag of frozen stir-fry vegetables or frozen broccoli florets (about 4–5 cups).
- Broccoli: Holds up well to high heat and gets charred edges.
- Red bell pepper: Adds sweetness and color.
- Red onion: Caramelizes beautifully and turns jammy at the edges.
- Zucchini: Cooks quickly, so slice into thick half-moons so it doesn’t turn mushy.
- Other veggies: Sweet potatoes, Brussels sprouts, cauliflower, or carrots all work. Cut dense vegetables smaller so they cook in the same time as the tofu.
TIPS & TRICKS
Shruthi’s top tips
- Press tofu well before marinating. Wet tofu steams instead of crisping. Press for at least 15–30 minutes. Check out my detailed tofu marination guide for tips and more marinades!
- Don’t skip the rest time. Even 5–10 minutes lets the tofu absorb flavor.
- Don’t overcrowd the pan. Crowded tofu and vegetables steam instead of roast. Use two pans if needed.
- Keep tofu pieces from touching. Space between pieces lets hot air circulate and crisp all sides.
- Flip tofu and stir vegetables halfway through. This ensures even browning on all sides.
- Cut vegetables into similar sizes. Even pieces cook at the same rate.
- Zucchini cooks faster than other vegetables. Cut into thick half-moons so it doesn’t turn mushy before everything else is done.
- Line the pan with parchment paper. Makes cleanup effortless and prevents sticking.
How to make sheet pan tofu and veggies
- In a medium bowl, whisk together oil, soy sauce, maple syrup, garlic powder, smoked paprika, and black pepper. Add tofu cubes and toss gently to coat. Let sit for 5-10 minutes while you prep the vegetables.
- In a separate large bowl, toss broccoli, bell pepper, onion, and zucchini with olive oil, salt, pepper, and Italian seasoning.
- Spread vegetables on one half of the sheet pan. Arrange marinated tofu on the other half, making sure pieces aren’t touching (this helps them crisp up).
- Bake for 25-30 minutes, flipping the tofu and stirring the vegetables halfway through, until tofu is golden and crispy on the edges and vegetables are tender and lightly charred.
How to serve tofu and veggies
Serve over cumin rice for a complete meal. For a lighter option, spoon over my simple chopped salad or stuff into a cottage cheese flatbread with pickled red onions.
Storage and reheating suggestions
Refrigerate in an airtight container up to 4 days. Reheat in a skillet over medium-high heat to restore crispness, or microwave if you’re short on time (tofu will soften).
Great for meal prep—portion into containers with grains for easy weekday lunches.
More tofu recipes
Love tofu? Here are a few recipes you’ll want to make on repeat.
Sesame Tofu
Buffalo Tofu
Gochujang Tofu
Sheet Pan Bibimbap
Sheet Pan Tofu and Veggies
Ingredients
For the tofu:
- 1 14-oz block extra-firm tofu, pressed and cubed into 1-inch pieces
- 2 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce, or tamari for gluten-free
- 1 tablespoon pure maple syrup
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon black pepper
For the vegetables:
- 1 lb broccoli florets, ~2 cups
- 1 medium red bell pepper, cut into 1-inch pieces
- 1 medium red onion, cut into wedges
- 1 medium zucchini, sliced into half-moons
- 2 tablespoons olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ teaspoon Italian seasoning, or your preferred spice blend
Instructions
- Preheat to 425°F (220°C). Line a large sheet pan with parchment paper.
- In a medium bowl, whisk together oil, soy sauce, maple syrup, garlic powder, smoked paprika, and black pepper. Add tofu cubes and toss gently to coat. Let sit for 5-10 minutes while you prep the vegetables.
- In a separate large bowl, toss broccoli, bell pepper, onion, and zucchini with olive oil, salt, pepper, and Italian seasoning.
- Arrange on sheet pan: Spread vegetables on one half of the sheet pan. Arrange marinated tofu on the other half, making sure pieces aren't touching (this helps them crisp up).
- Bake for 25-30 minutes, flipping the tofu and stirring the vegetables halfway through, until tofu is golden and crispy on the edges and vegetables are tender and lightly charred.
- Serve over rice, quinoa, or grain bowls. Drizzle with tahini sauce, peanut sauce, or your favorite dressing.
Notes
- If your sheet pan is small, use two pans. Crowding prevents crisping.
- Swap fresh vegetables for 1 (16 oz) bag frozen stir-fry vegetables or broccoli florets. Roast straight from frozen (don’t thaw), spread in a single layer, and add 5–10 minutes to cook time.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or oven for best texture; microwaving will soften the tofu.
- Variations:
- Use curry powder, za’atar, or cajun seasoning instead of Italian seasoning.
- Toss vegetables with ½ teaspoon red pepper flakes or drizzle with chili crisp before serving.
- Try sriracha mayo, chimichurri, or green goddess dressing instead of a nutty sauce.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
