Sheet Pan Tofu Vegetables

Name: Sheet Pan Tofu Vegetables
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, pressed and cubed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 zucchini, sliced; 1 red onion, cut into wedges; 3 tablespoons olive oil; 2 tablespoons soy sauce; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Light & Fresh Meals

A simple and delicious dish that combines crispy tofu with a variety of colorful vegetables, all roasted to perfection on a single baking sheet.

Created by

Anna

Last updated on 2026-01-01T19:02:30.332Z

This Sheet Pan Tofu Vegetables recipe is a go-to for busy weeknights. It's not only easy to prepare but also packed with nutrients and flavor. The combination of crispy tofu and roasted vegetables is both satisfying and healthy, making it a perfect meal for anyone looking to eat well without spending hours in the kitchen.

        Why You'll Love This Recipe
        Crispy tofu that soaks up delicious flavors
A colorful medley of seasonal vegetables
Quick and easy cleanup with just one pan

      

Health Benefits of Tofu and Vegetables

Tofu is an excellent source of plant-based protein, making it a fantastic choice for vegetarians and vegans. It contains all nine essential amino acids, which are crucial for muscle repair and overall body function. Additionally, tofu is rich in iron, calcium, and magnesium, supporting bone health and muscle function.

The colorful vegetables in this recipe are packed with vitamins, minerals, and antioxidants. Broccoli, for example, is known for its cancer-fighting properties and high vitamin C content, while bell peppers are loaded with vitamin A and fiber. Incorporating a variety of vegetables not only enhances the flavor but also ensures a well-rounded nutrient profile.

Tips for Perfectly Roasted Tofu

To achieve the perfect crispy tofu, it's essential to press the tofu before cooking. This removes excess moisture, allowing the tofu to absorb flavors and crisp up beautifully in the oven. For an extra crunch, consider marinating the tofu in soy sauce and garlic for at least 30 minutes before baking.

Spread the tofu and vegetables evenly on the baking sheet to ensure proper roasting. Overcrowding the pan can lead to steaming rather than roasting, resulting in soggy vegetables. If necessary, use two pans to give everything enough space to caramelize and develop that desired golden color.

Serving Suggestions

This sheet pan tofu and vegetables dish is versatile and can be served in many ways. For a complete meal, consider serving it over a bed of quinoa or brown rice. The grains will soak up the delicious flavors from the tofu and vegetables, creating a satisfying and nutritious bowl.

You can also top this dish with fresh herbs like cilantro or green onions for an added burst of flavor. A drizzle of sesame oil or a sprinkle of sesame seeds can elevate the dish further, adding a hint of nuttiness that complements the roasted vegetables perfectly.

Ingredients

For the Tofu and Vegetables

14 oz firm tofu, pressed and cubed
2 cups broccoli florets
1 bell pepper, sliced
1 zucchini, sliced
1 red onion, cut into wedges
3 tablespoons olive oil
2 tablespoons soy sauce
1 teaspoon garlic powder
Salt and pepper to taste

Mix all ingredients well and spread evenly on a baking sheet.

Instructions

Preheat the oven

Preheat your oven to 400°F (200°C).

Prepare the tofu

Cut the pressed tofu into cubes and place in a large bowl.

Add the vegetables

Add broccoli, bell pepper, zucchini, and red onion to the bowl with tofu.

Season the mixture

Drizzle olive oil and soy sauce over the tofu and vegetables. Sprinkle with garlic powder, salt, and pepper. Toss everything until well coated.

Spread on a baking sheet

Transfer the tofu and vegetable mixture to a baking sheet, spreading it out in a single layer.

Bake

Bake in the preheated oven for 25-30 minutes or until the tofu is golden and the vegetables are tender.

Serve

Remove from the oven and let cool slightly before serving.

Enjoy your delicious sheet pan tofu vegetables!

Storage and Reheating Tips

Leftover sheet pan tofu and vegetables can be stored in an airtight container in the refrigerator for up to 3-4 days. This makes it a great option for meal prep, allowing you to enjoy healthy lunches or dinners throughout the week. Simply reheat in the microwave or on the stovetop until warmed through.

To keep the tofu crispy when reheating, consider using an air fryer or an oven. Spread the leftovers on a baking sheet and heat at 350°F (175°C) for about 10-15 minutes. This method helps restore some of the original texture, making it feel freshly made.

Variations to Try

Feel free to customize this recipe based on your taste preferences or what you have on hand. Swap out the vegetables for seasonal options like asparagus, Brussels sprouts, or carrots. Each vegetable will bring its unique flavor and texture to the dish, keeping it exciting and fresh.

For added spice, toss in some red pepper flakes or a splash of sriracha before baking. If you're a fan of different cuisines, try adding a curry powder or cumin for a flavor twist, transforming this sheet pan dinner into a global culinary experience.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to substitute with your favorite vegetables such as carrots, asparagus, or snap peas.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can this recipe be made vegan?

Yes, this recipe is naturally vegan as it contains no animal products.

→ What can I serve with this dish?

This dish pairs well with rice, quinoa, or a light salad.