Sheet Pan Tofu Vegetables

Name: Sheet Pan Tofu Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and pressed; 1 bell pepper, sliced; 1 zucchini, sliced; 1 cup broccoli florets; 1 carrot, thinly sliced; 2 tablespoons olive oil; 2 tablespoons soy sauce; 1 teaspoon garlic powder; 1 teaspoon onion powder; Salt and pepper to taste

Highlighted under: Healthy & Light

A delightful and easy-to-make dish featuring crispy tofu and vibrant vegetables, all roasted together on a single sheet pan.

Created by

Emily

Last updated on 2026-01-01T18:58:29.272Z

This Sheet Pan Tofu Vegetables recipe is a wholesome and vibrant dish that combines the rich flavors of marinated tofu with a colorful array of fresh vegetables. It's perfect for meal prep or a quick weeknight dinner!

        Why You Will Love This Recipe
        Crispy tofu that absorbs all the delicious flavors
A colorful and nutritious mix of seasonal vegetables
Easy clean-up with just one pan to wash
Perfect for meal prep or a quick dinner solution

      

The Benefits of Roasting

Roasting is a cooking technique that not only enhances the flavors of your ingredients but also brings out their natural sweetness. When you roast vegetables, they caramelize, creating a deliciously rich flavor profile that complements the crispy tofu in this dish. The high heat of the oven allows for even cooking, ensuring everything is tender on the inside while maintaining a slight crunch on the outside.

Moreover, roasting is a hands-off method, perfect for busy weeknight dinners. You can prepare your ingredients, toss them together, and let the oven do the work. This means you can spend time with family or tackle other tasks while your meal cooks. The result is a satisfying dish with minimal effort.

Customizing Your Sheet Pan Meal

One of the best aspects of this sheet pan tofu and vegetable recipe is its versatility. You can easily substitute seasonal vegetables or whatever you have on hand. Consider adding asparagus, Brussels sprouts, or sweet potatoes for a different flavor and texture. The possibilities are endless, allowing you to make this dish uniquely yours.

Additionally, feel free to experiment with different marinades or seasonings! If you enjoy a bit of spice, add some red pepper flakes or a dash of sriracha to the tofu mixture. You can also switch up the soy sauce for tamari or coconut aminos for a gluten-free option. This adaptability makes it an ideal recipe for various dietary needs.

Meal Prep Made Easy

This sheet pan tofu vegetable recipe is perfect for meal prepping. You can easily double the recipe and have delicious leftovers for lunch or dinner throughout the week. Simply store the roasted mixture in airtight containers in the refrigerator, and you’ll have a nutritious meal ready to go in no time.

To reheat, simply warm it in the oven or microwave until heated through. You can also enjoy it cold as part of a salad or grain bowl, making it a flexible option for your meal prep needs. This recipe encourages healthy eating without the hassle, allowing you to focus on what matters most.

Ingredients

For the Tofu and Vegetables

14 oz firm tofu, drained and pressed
1 bell pepper, sliced
1 zucchini, sliced
1 cup broccoli florets
1 carrot, thinly sliced
2 tablespoons olive oil
2 tablespoons soy sauce
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste

Combine these ingredients for a colorful and satisfying meal!

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Prepare the Tofu

Cut the pressed tofu into bite-sized cubes and place in a bowl. Add olive oil, soy sauce, garlic powder, onion powder, salt, and pepper. Toss until evenly coated.

Add Vegetables

Add the sliced bell pepper, zucchini, broccoli, and carrot to the bowl with tofu and mix well.

Roast

Spread the tofu and vegetable mixture onto the prepared baking sheet in a single layer. Roast in the preheated oven for 25-30 minutes, flipping halfway through, 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!

This dish is great on its own or served over rice or quinoa!

Tips for Perfect Tofu

To achieve that coveted crispy texture, it's crucial to start with firm tofu. Make sure to press the tofu adequately to remove excess moisture, as this helps it absorb the flavors from the marinade. Cut the tofu into uniform cubes to ensure even cooking and crispiness.

Another tip is to avoid overcrowding the baking sheet. When the tofu and vegetables are spaced apart, they roast instead of steam, resulting in a better texture. If you're making a larger batch, consider using two baking sheets to maintain optimal cooking conditions.

Serving Suggestions

This roasted tofu and vegetable dish pairs beautifully with a variety of sides. Serve it over a bed of fluffy brown rice or quinoa for a wholesome meal. You can also add it to a whole grain wrap with some fresh greens and a drizzle of tahini or your favorite dressing for a delicious lunch option.

For an even heartier meal, consider adding chickpeas or edamame to the mix. These protein-packed additions will enhance the dish's nutritional value and make it even more filling, perfect for those who enjoy a substantial dinner.

Questions About Recipes

→ Can I use different vegetables?

Absolutely! Feel free to substitute with your favorite vegetables or whatever you have on hand.

→ 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 uses tofu and vegetables.

→ What can I serve with it?

You can serve this dish with rice, quinoa, or even in a wrap for a delicious meal.