Sheet Pan Tofu Vegetables

Name: Sheet Pan Tofu Vegetables
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and pressed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 zucchini, sliced; 1 carrot, sliced; 3 tablespoons olive oil; 2 tablespoons soy sauce; 1 teaspoon garlic powder; 1 teaspoon onion powder; Salt and pepper to taste

Highlighted under: Healthy Meal Recipes

A delightful and colorful dish that's perfect for a quick weeknight dinner or meal prep.

Created by

Emily

Last updated on 2026-01-01T22:31:27.627Z

This Sheet Pan Tofu Vegetables recipe combines crispy tofu with an assortment of vibrant vegetables, all roasted to perfection. Ideal for those busy nights, it's not only healthy but also satisfying.

        Why You'll Love This Recipe
        Colorful and nutritious vegetables packed with flavor
Crispy tofu that adds a satisfying protein boost
Easy cleanup with just one pan

      

A Colorful Medley of Flavors

This Sheet Pan Tofu Vegetables recipe is not just a feast for the eyes; it’s a celebration of flavors too. The vibrant colors of the vegetables create an inviting dish that will entice your family and friends. Each bite delivers a mix of textures and tastes, from the crunch of fresh broccoli to the sweetness of bell peppers. This dish is not only visually appealing but also packed with nutrients, making it a wholesome meal option for any occasion.

Incorporating a variety of vegetables ensures a diverse range of vitamins and minerals, contributing to a balanced diet. The combination of broccoli, zucchini, bell pepper, and carrot provides essential dietary fiber, which aids in digestion and keeps you feeling full. This makes the dish not just satisfying but also beneficial for your overall health.

Quick and Easy Meal Prep

One of the best aspects of this recipe is its simplicity. With minimal prep time and only one pan required, it’s perfect for busy weeknights or meal prepping for the week ahead. You can easily double the recipe to have leftovers for lunch or dinner. The tofu and vegetables can be stored in an airtight container in the refrigerator, making it a convenient option for those looking to maintain a healthy diet without spending too much time in the kitchen.

To further streamline the process, consider chopping your vegetables ahead of time. This allows you to simply toss everything together when you're ready to cook. Additionally, the versatility of this recipe means you can swap in any vegetables you have on hand, making it a great way to use up leftovers or seasonal produce.

Customization and Variations

One of the standout features of this Sheet Pan Tofu Vegetables recipe is its adaptability. Feel free to get creative with the vegetable combinations based on your personal preferences or what’s available in your pantry. For a spicy kick, add some sliced jalapeños or drizzle sriracha over the finished dish. You can also experiment with different herbs and spices such as cumin, paprika, or fresh basil to elevate the flavor profile.

If you’re looking to switch up the protein, you can easily substitute the tofu with tempeh or chickpeas for a different texture and taste. This recipe accommodates various dietary needs, making it a fantastic option for vegans, vegetarians, and those simply looking to incorporate more plant-based meals into their diets.

Ingredients

For the Tofu and Vegetables

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

Make sure to cut the vegetables into similar sizes for even cooking.

Instructions

Prepare the Tofu

Preheat your oven to 400°F (200°C). Cut the tofu into bite-sized cubes and place in a bowl. Add 1 tablespoon of olive oil, soy sauce, garlic powder, onion powder, salt, and pepper.

Toss until evenly coated.

Prepare the Vegetables

In a separate bowl, combine the broccoli, bell pepper, zucchini, and carrot. Drizzle with the remaining olive oil, season with salt and pepper, and toss to combine.

Assemble and Roast

On a large sheet pan, spread the tofu and vegetables in an even layer. Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and the tofu is golden brown, stirring halfway through.

Serve

Remove from the oven and let cool slightly before serving. Enjoy your delicious sheet pan tofu vegetables!

Serve hot or allow to cool and pack for meal prep.

Nutritional Benefits of Tofu

Tofu is an excellent source of plant-based protein, making it a staple in vegetarian and vegan diets. It's packed with essential amino acids, which are vital for muscle repair and growth. Additionally, tofu contains important minerals such as calcium and iron, both of which are crucial for bone health and overall bodily function. Including tofu in your meals not only supports your protein intake but also adds a creamy, satisfying texture to dishes.

Moreover, tofu is low in calories and contains no cholesterol, making it a heart-healthy option. The isoflavones found in tofu are believed to have various health benefits, including reducing the risk of heart disease and alleviating menopausal symptoms in women. Incorporating tofu into your diet can thus contribute to long-term health benefits.

Storing and Reheating Tips

After you’ve enjoyed your delicious Sheet Pan Tofu Vegetables, you may be wondering how to store leftovers. Allow the dish to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4-5 days. This makes it an excellent choice for meal prepping, ensuring you always have a healthy meal ready to go.

When it comes to reheating, you can simply use a microwave for quick warming. However, for the best texture, consider reheating it in the oven at 350°F (175°C) for about 10-15 minutes. This will help restore the crispiness of the tofu and prevent the vegetables from becoming soggy.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables can be used, but they may release more moisture. Adjust cooking time as needed.

→ How do I store leftovers?

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

→ Can I make this recipe vegan?

This recipe is already vegan as it contains only plant-based ingredients.

→ What can I serve with this dish?

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