If you’re searching for a vibrant, wholesome dinner that feels fresh yet incredibly satisfying, the Sheet Pan Tofu and Veggies Recipe will quickly become a staple in your kitchen. This dish brilliantly combines crispy tofu with a colorful medley of roasted vegetables, all bursting with flavor and texture in every bite. It’s simple enough to tackle on a busy weeknight but impressive enough to share with friends, bringing warmth and nourishment to both heart and plate.
Ingredients You’ll Need
The magic of the Sheet Pan Tofu and Veggies Recipe lies in its straightforward, accessible ingredients. Each one plays an important role, from the firm tofu that soaks up the marinade like a sponge, to the fresh vegetables that add crunch, sweetness, and a pop of color.
- Extra-firm tofu (1 block, 14 oz): Firmness ensures it crisps up nicely while holding its shape during roasting.
- Olive oil (4 tablespoons total): Brings richness and crispiness to both tofu and veggies.
- Low-sodium soy sauce (2 tablespoons): Adds umami and depth without overpowering other flavors.
- Pure maple syrup (1 tablespoon): Balances savory notes with a subtle sweetness for perfectly caramelized edges.
- Garlic powder (1 teaspoon): Infuses a warm, aromatic essence into the tofu marinade.
- Smoked paprika (½ teaspoon): Introduces a smoky undertone that elevates the overall taste.
- Black pepper (¼ teaspoon for tofu, ¼ teaspoon for veggies): Adds just the right amount of mild heat and complexity.
- Broccoli florets (1 lb): Offers a satisfying crunch and vibrant green color.
- Red bell pepper (1 medium): Brings sweetness and a splash of bold red.
- Red onion (1 medium): Adds a mild sharpness that mellows beautifully when roasted.
- Zucchini (1 medium): Its tender texture contrasts perfectly with the other vegetables.
- Kosher salt (½ teaspoon): Enhances natural flavors in the vegetables.
- Italian seasoning (½ teaspoon): A classic herb blend that ties all the veggies together with fresh, fragrant notes.
How to Make Sheet Pan Tofu and Veggies Recipe
Step 1: Preheat and Prep
Start by heating your oven to 425°F (220°C) and lining a large sheet pan with parchment paper to prevent sticking and make cleanup a breeze. This ensures the tofu and veggies will roast to perfection with minimal fuss.
Step 2: Marinate the Tofu
In a medium bowl, whisk together olive oil, soy sauce, maple syrup, garlic powder, smoked paprika, and black pepper. Toss in the cubed tofu gently, so every piece is coated with this flavor-packed marinade. Let it rest for 5 to 10 minutes while you prepare the veggies, allowing the tofu to soak in all those delicious tastes.
Step 3: Prepare the Vegetables
In a separate large bowl, combine broccoli florets, chopped red bell pepper, red onion wedges, and zucchini slices. Drizzle with olive oil, sprinkle kosher salt, black pepper, and Italian seasoning. Toss everything together until the veggies are evenly coated, ensuring each bite will be infused with herbaceous, savory goodness.
Step 4: Arrange on the Sheet Pan
Carefully spread the vegetables on one half of the sheet pan in a single layer. On the other half, place the marinated tofu cubes spaced apart so they don’t touch. This step is key because it helps the tofu crisp up beautifully around the edges rather than steaming.
Step 5: Bake Until Golden and Tender
Pop the sheet pan into the oven and roast for 25 to 30 minutes. Halfway through, flip the tofu cubes and toss the vegetables to ensure even cooking and browning. By the end, you’ll have golden, crispy tofu and tender, lightly charred veggies that smell absolutely irresistible.
Step 6: Serve and Enjoy
Serve your Sheet Pan Tofu and Veggies Recipe over a bed of rice, quinoa, or your favorite grain. Drizzle with tahini sauce, peanut sauce, or whatever dressing you love to add an extra layer of flavor and creaminess.
How to Serve Sheet Pan Tofu and Veggies Recipe
Garnishes
Fresh herbs like chopped cilantro or parsley add a burst of brightness that contrasts beautifully with the roasted flavors. Toasted sesame seeds or crushed peanuts can also bring a delightful crunch and extra nuttiness.
Side Dishes
Pairing this dish with a simple cucumber salad or a light miso soup makes for a complete, well-balanced meal. Steamed jasmine rice or cauliflower rice also work perfectly to soak up any extra sauce or marinade left on the plate.
Creative Ways to Present
Try serving this recipe in warm pita pockets or lettuce wraps for a fun twist on a handheld meal. You can also build vibrant Buddha bowls by layering the tofu and veggies with avocado slices, pickled veggies, and a generous drizzle of your favorite dressing.
Make Ahead and Storage
Storing Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 4 days. The tofu maintains its crispness reasonably well, and the veggies stay flavorful without becoming soggy.
Freezing
This recipe can be frozen, but keep in mind the texture of the veggies might change slightly after thawing. Freeze in a sealed container for up to 3 months, then defrost overnight in the fridge before reheating.
Reheating
When reheating, the oven or a toaster oven is your best bet to bring back the tofu’s crisp texture and keep the veggies from getting mushy. Heat at 375°F for about 10-15 minutes, checking frequently to avoid overcooking.
FAQs
Can I use soft tofu for this Sheet Pan Tofu and Veggies Recipe?
Soft tofu tends to be too delicate and won’t hold its shape well during roasting. It’s best to stick with extra-firm tofu so the cubes crisp up and maintain their texture on the sheet pan.
What if I don’t have smoked paprika?
If smoked paprika isn’t available, regular paprika will still add beautiful color and mild sweetness. You can also add a tiny pinch of cumin to mimic a smoky flavor.
Can I substitute the vegetables?
Absolutely! Feel free to swap in whatever veggies you have on hand such as carrots, cauliflower, or snap peas. Just keep the size uniform to ensure even cooking on the sheet pan.
Is this recipe gluten-free?
Yes, as long as you use tamari or a gluten-free soy sauce alternative, this Sheet Pan Tofu and Veggies Recipe is perfect for gluten-free diets.
How do I get the tofu extra crispy?
Pressing the tofu firmly before marinating is key for crispiness. Also, spacing out the cubes on the sheet pan prevents steaming, allowing each side to roast evenly and develop a golden crust.
Final Thoughts
This Sheet Pan Tofu and Veggies Recipe is a wonderful way to enjoy a nourishing, colorful meal with hardly any fuss. I’m excited for you to give it a try because its balance of textures and flavors always hits the spot, whether for a weeknight dinner or a leisurely weekend feast with friends. Happy roasting!
PrintSheet Pan Tofu and Veggies Recipe
A flavorful and healthy sheet pan recipe featuring crispy baked tofu and a medley of roasted vegetables. Perfect for a quick and nutritious weeknight dinner, this dish combines marinated extra-firm tofu with broccoli, red bell pepper, red onion, and zucchini, all seasoned and baked to perfection on a single sheet pan.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Vegan
Ingredients
Tofu Marinade
- 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
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 Oven: Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper to ensure easy cleanup and prevent sticking.
- Prepare Tofu Marinade: In a medium bowl, whisk together olive oil, low-sodium soy sauce, maple syrup, garlic powder, smoked paprika, and black pepper. Add the cubed tofu to the bowl and gently toss to coat each piece evenly. Let the tofu marinate for 5-10 minutes while you prepare the vegetables, allowing the flavors to meld.
- Toss Vegetables: In a large separate bowl, combine broccoli florets, red bell pepper pieces, red onion wedges, and zucchini slices. Drizzle with olive oil and season with kosher salt, black pepper, and Italian seasoning. Toss well to evenly distribute the seasoning and oil among the vegetables.
- Arrange on Sheet Pan: Spread the seasoned vegetables on one half of the prepared sheet pan. Arrange the marinated tofu cubes on the other half, making sure the tofu pieces are spaced apart to promote crispiness during baking.
- Bake: Place the sheet pan in the oven and bake for 25-30 minutes. Halfway through cooking, flip the tofu pieces and stir the vegetables to ensure even roasting and browning. Bake until tofu is golden and crispy on the edges and vegetables are tender with a slight char.
- Serve: Remove from the oven and serve the roasted tofu and vegetables over cooked rice, quinoa, or your favorite grain bowl. Optionally, drizzle with tahini sauce, peanut sauce, or your preferred dressing for added flavor.
Notes
- Pressing the tofu removes excess moisture, helping it crisp up better during baking.
- For a gluten-free version, use tamari instead of soy sauce.
- Feel free to swap vegetables depending on seasonality or preference.
- Serve with grains or salads to make a complete meal.
- Leftovers store well in the refrigerator for up to 3 days and can be reheated in the oven or air fryer to retain crispness.
