Why You’ll Love This Recipe
I adore how this recipe turns a busy weeknight into a breeze. With just one sheet pan, tofu transforms into crispy, flavorful bites, while colorful veggies roast to tender perfection. The savory-sweet marinade brings everything together, making even tofu skeptics ask for seconds (my family included!). Cleanup is simple, and it feels like a restaurant-quality meal made with ease—exactly what I’m aiming for after a long day.
Ingredients
(Hint: Check out the full list of ingredients and measurements in the recipe card below.)
For the Tofu & Marinade:
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1 block (14–16 oz) extra-firm or super‑firm tofu (pressed and cut into 1″ cubes)
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3 Tbsp low‑sodium soy sauce or tamari (for gluten-free)
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2 Tbsp rice vinegar
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1 Tbsp maple syrup or agave nectar
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1 Tbsp toasted sesame oil
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2 cloves garlic, minced
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1 tsp fresh ginger, grated
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1 Tbsp cornstarch (or arrowroot powder)
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½ tsp black pepper
For the Vegetables:
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1 head broccoli, cut into florets
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1 red bell pepper, sliced
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1 yellow or orange bell pepper, sliced
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1 red onion, cut into wedges
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1 Tbsp olive or avocado oil
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Salt and freshly ground black pepper
Optional Garnish & Serving:
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Sesame seeds
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Fresh cilantro or parsley, chopped
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Sliced green onions
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Cooked rice, quinoa, or noodles for serving
Directions
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Press & Prep Tofu: I press the tofu under paper towels with something heavy (like a skillet) for 30–60 minutes, then cut it into 1″ cubes.
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Preheat & Prep Pan: I heat the oven to 400 °F (200 °C) and line a large rimmed baking sheet with parchment. Overcrowding is a no-go—it prevents crisping.
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Mix Marinade: I whisk together soy sauce, rice vinegar, maple syrup, sesame oil, garlic, ginger, and pepper.
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Marinate Tofu: I toss tofu in two-thirds of the marinade, then coat with cornstarch for a crisp exterior.
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Prep Veggies: I toss broccoli, peppers, and onion with oil, salt, pepper, and the rest of the marinade.
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Arrange on Sheet: I spread tofu on one side of the pan and veggies on the other, keeping space between pieces.
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Roast: I bake for 20–30 minutes, flipping tofu and stirring veggies halfway, until tofu edges are golden and veggies are tender-crisp.
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Serve: I garnish with sesame seeds, fresh herbs, and green onions, then serve everything hot over rice, quinoa, or noodles.
Servings and timing
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Servings: 4
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Active Prep Time: ~25 minutes (plus 30–60 minutes pressing tofu)
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Cook Time: 20–30 minutes
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Total Time: ~1 hour 15 minutes to 1 hour 55 minutes (includes passive pressing)
Variations
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Gluten‑free: Use tamari instead of soy sauce and certified gluten-free cornstarch.
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Protein swaps: Chickpeas, tempeh, chicken, or shrimp work wonderfully—just cook according to their times.
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Extra crisp tofu: Pan-fry tofu cubes briefly before roasting to boost crispiness.
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Big on veggies: Swap or add zucchini, Brussels sprouts, mushrooms, etc. Just avoid overcrowding.
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Spice it up: Add red pepper flakes or sriracha to marinade for heat.
Storage/Reheating
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Refrigeration: Store leftovers in an airtight container for 3–4 days.
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Freezing: Can freeze tofu and veggies, though texture softens slightly.
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Reheating: For best texture, reheat at 350 °F (175 °C) for 10–15 minutes on a sheet pan or in an air fryer; the microwave works too, but softness increases.
FAQs
Can I prep in advance?
Yes—I often press tofu, chop veggies, and mix marinade ahead (up to 24 hrs). Toss everything together just before roasting.
Is cornstarch necessary?
It helps create that golden, crispy exterior—skip it, and tofu will be softer and less crisp.
My tofu wasn’t crispy—what happened?
Make sure you pressed enough, avoid overcrowding, use cornstarch, and preheat the oven to 400 °F.
Is this kid-friendly?
Definitely. The sweet-savory glaze and colorful veggies are great for picky eaters. Serve components separately if needed.
Can I freeze and reheat this?
Yes, though veggies may soften. Freeze cooled leftovers up to 2–3 months, thaw in fridge, then reheat in oven or air fryer.
Conclusion
I find this Tofu Veggie Sheet Pan Dinner to be the ideal blend of flavor, ease, and nutrition. The crispy tofu cubes and caramelized vegetables create a satisfying, colorful meal with minimal cleanup. It’s my go-to for busy nights, picky eaters, and meal prep alike. Whether I stick with the base recipe or customize it, it’s always a hit in my kitchen.
Print
Tofu Veggie Sheet Pan Dinner
- Total Time: 35 minutes
- Yield: 4 servings
Description
A colorful, complete meal roasted on one sheet pan—marinated tofu pairs with crisp-tender veggies, all caramelized and bursting with flavor in under 30 minutes.
Ingredients
14 oz (400 g) firm tofu, pressed and cubed
2 tablespoons soy sauce or tamari
1 tablespoon maple syrup or honey
1 teaspoon sesame oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
2 cups broccoli florets
1 red bell pepper, cut into chunks
1 cup sliced zucchini
1 cup carrot sticks
2 tablespoons olive oil
Salt and black pepper, to taste
Optional garnish: sesame seeds and chopped green onions
Instructions
Preheat oven to 425 °F (220 °C). Line a large baking sheet with parchment paper.
In a bowl, whisk together soy sauce, maple syrup, sesame oil, garlic powder, and smoked paprika. Add tofu cubes and toss gently to coat. Let sit for 5 minutes.
In a separate bowl, toss broccoli, bell pepper, zucchini, and carrots with olive oil, salt, and pepper until evenly coated.
Spread tofu and veggies in a single layer on the prepared sheet pan, keeping them in separate sections for even roasting.
Bake for 15 minutes, then gently stir veggies and flip tofu cubes. Return to oven and roast another 10–15 minutes, until vegetables are tender-crisp and tofu edges are golden.
Remove from oven; let cool 2 minutes. Sprinkle with sesame seeds and green onions before serving.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baked
