Sheet Pan Tofu and Veggies

Course: Lunch, Main Course

Cuisine: Asian

Diet: Vegan, Vegetarian

Prep Time: 10

Cook Time: 30

Total Time: 40

Servings: servings

Calories: 266kcal

Author: Shruthi Baskaran-Makanju

Sheet pan tofu and vegetables roasted until crispy and caramelized. One pan, 30 minutes, minimal cleanup. Perfect for meal prep or easy weeknight dinners.

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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.

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