Made on one pan, filled with crispy tofu and roasted vegetables, this sheet pan tofu and veggies with tahini sauce is a great vegetarian recipe for a quick and easy meal.
Sheet pan meals are what easy dinner dreams are made of. Not only are they easy to make, but they are quick to clean and incredibly versatile. Just add everything to a baking sheet, pop it in the oven, walk away, and come back to a delicious and nutritious meal with only one pan to wash.
This easy sheet pan dinner with tofu and veggies is designed to be served warm with a drizzle of tahini sauce on top, however, it also works well served on a bed of rice or can be enjoyed cold as a salad on a bed of lettuce. Regardless of which serving suggestion you choose, this sheet pan tofu and veggies is a 30-minute meal you can add to your vegetarian recipe repertoire.
Why You’ll Love It
- Made on One Pan – This easy sheet pan dinner makes mealtime simple and cleanup quick.
- Vegetarian – This recipe is a well-balanced vegetarian meal filled with plant-based protein, complex carbohydrates, fiber, and healthy fats.
- Versatile – Once you’ve got the basics down, you can mix and match the vegetables, spices, and sauce as you like.
- Great for Meal Prep – This sheet pan tofu and veggies recipe keeps well in the fridge making it a great make-ahead meal for work lunches.
Ingredients and Substitutions
- Tofu – To add some protein, firm or extra-firm tofu is recommended.
- Sweet Potatoes – To add some complex carbohydrates. Yams, butternut squash, or pumpkin would also work well.
- Bell Pepper – To add some color and veggies. A yellow or orange bell pepper would also work.
- Red Onion – To add some flavor and fragrance. A white onion or yellow onion would also work.
- Broccoli – To add some green veggies and fiber. You can use frozen broccoli if needed.
- Chickpeas – To add a bit more protein and fiber.
- Spices – A mixture of paprika, cumin, onion powder, garlic powder, salt, and black pepper to season the tofu.
- Cornstarch – To ensure the tofu is crispy. You can use arrowroot powder if preferred.
- Tahini – To make the dressing.
- Lemon Juice – To balance the dressing.
- Garlic – To flavor the dressing.
- Olive Oil – To roast the veggies and tofu.
To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.
To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.
How to Make this Tofu Sheet Pan Dinner
- Press and cut the tofu. Place the block of tofu in between paper towels or wrap it in a tea towel and place something heavy on top, like a cast-into skillet, to remove any excess moisture. Once pressed, place the tofu on a cutting board and cut it into 1/2-inch to 1-inch cubes.
- Chop and season the veggies. Chop the sweet potatoes, bell peppers, red onion, and broccoli, then add them to a large bowl, drizzle with olive oil and a pinch of salt, and toss until well coated. Then transfer them to a baking sheet.
- Season the tofu. Transfer the cubed tofu to the same bowl, sprinkle with cornstarch, paprika, cumin, onion powder, garlic powder, and salt, and gently toss until well coated. Drizzle with a touch of olive oil, then transfer it to the baking sheet with the vegetables.
- Season the chickpeas. Add the chickpeas to the same bowl, toss to coat them in any remaining spices and oil, then transfer them to the baking sheet with the tofu and veggies.
- Bake until golden brown. Transfer the baking sheet to an oven at 425°F and bake for 35-40 minutes, flipping the tofu and veggies halfway through, until the vegetables are tender, and the tofu is slightly crispy.
- Make the tahini sauce. In a small bowl or jar, add the tahini, lemon juice, garlic, water, and salt, and whisk until well combined, adding additional splashes of water until the desired consistency is reached.
- Serve and enjoy! Add the tofu and veggies to bowls and drizzle with tahini sauce and sprinkle with parsley to serve.
You can find the detailed instructions in the recipe card below.
Tips for Crispy Tofu
Press the tofu. While firm and extra-firm tofu have already been pressed to coagulate the curds, giving it an additional press before cooking can help remove even more moisture and help create crispy tofu. Simply place your block of tofu in between sheets of paper towel or a tea towel, place something heavy on top, and let it sit for at least 10 minutes. The longer you leave it the more moisture you can press out.
Pat it dry. Once pressed and cubed, pat the tofu dry with paper towels to remove any final bits of moisture.
Cut it evenly. Be sure to cut the tofu into evenly sized cubes so that they cook to an even crispiness. If the pieces are not cut to a consistent size, you can risk burning smaller pieces and having soggy larger pieces.
Coat it in starch. Tossing your tofu in cornstarch, arrowroot powder, or potato starch before cooking will help to absorb even more moisture from the tofu and add a crispy exterior when cooked.
Don’t overcrowd the pan. When baking tofu, try not to overcrowd the baking tray; if the pieces are too close together, they won’t be able to crisp up. If your baking sheet is too small, divide the mixture across two baking sheets or pans.
Red’s Nutrition Tip
Tofu is one of the only plant protein sources that contains all essential amino acids and, therefore, it is a complete source of protein. While it is not as concentrated in protein as animal proteins, pairing it with another source of vegetarian protein, such as chickpeas in this recipe, can help to increase the protein content of the meal.
Serving Suggestions + Variations
Serve it on rice or quinoa. To create more portions or make a heartier meal, you can serve the tofu and veggies on a bed of cooked rice, brown rice, or quinoa.
Serve on top of leafy greens. To add some veggies or eat leftovers cold, you can serve the tofu and veggies on top of a green salad, spinach, or kale with a generous drizzle of the tahini sauce.
Serve it with a peanut sauce. If you’re not a fan of tahini sauce, you serve the tofu and veggies with peanut sauce instead. Simply combine 1/4 cup of natural peanut butter, 1 tablespoon of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of maple syrup, 1 teaspoon of sesame oil, and 1 clove of minced garlic, and whisk to combine, adding splashes of water to thin the sauce as needed.
Storage + Reheating
To Refrigerate: Allow the sheet pan tofu and veggies to cool completely, then transfer to airtight containers for up to 5 days. The tahini dressing can be stored in a separate airtight container for up to 1 week.
To Freeze: Freezing is not recommended.
To Reheat: The tofu and veggies can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.
More Tofu Recipes:
- Spicy Peanut Tofu Bowls
- Tofu Sandwich
- Tofu and Broccoli Bowls
- Sesame Tofu Bowls
- Grilled Tofu Skewers
Sheet Pan Tofu and Veggies
This sheet pan tofu and veggies works well for a quick and easy vegetarian dinner or a simple meal prep idea. Serve it on its own, on a bed of rice, or a salad.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baked
- Cuisine: American
- 1 block (14 ounces) extra-firm tofu
- 1 tablespoon cornstarch
- 2 teaspoons paprika
- 1/2 teaspoon cumin
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt, plus more for seasoning
- 1 can (14 ounces) chickpeas, strained and rinsed
- 2 medium sweet potatoes, cubed
- 1 red bell pepper, diced
- 1 red onion, diced
- 2 cups broccoli, cut into florets
- 2 tablespoons olive oil
- 1/4 cup tahini
- 1/4 cup fresh lemon juice (about 1 lemon)
- 1 clove garlic, minced
- 2 tablespoons water, plus more as needed
- Preheat the oven to 425°F and grab a large baking sheet.
- Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess liquid.
- While you wait for the tofu, add the cornstarch, paprika, onion powder, garlic powder, and salt to a small bowl or jar and stir until well combined, then set aside.
- In a large bowl, add the cubed sweet potato, drizzle with 1 tablespoon of olive oil, season with a pinch of salt, and toss until well combined. Transfer the sweet potatoes to the baking sheet.
- In the same bowl, add the diced bell pepper, red onion, and broccoli florets, drizzle with 1/2 tablespoon of olive oil and a pinch of salt, and toss until well combined. Transfer the vegetables to the baking sheet.
- Once the tofu has been pressed, unwrap it, place it on a cutting board, and slice it into 1/2-inch to 1-inch cubes.
- Transfer the cubed tofu to the same bowl used for the vegetables, then sprinkle with spice mix, and gently toss, using your hands or a spoon, until the tofu is well evenly coated in the spices. Drizzle with the remaining 1/2 tablespoon of olive oil and toss again. Transfer the tofu to the baking sheet.
- In the same bowl, add the chickpeas, toss them in any spices and olive oil remaining in the bowl, and then transfer them to the baking sheet.
- Transfer the baking sheet to the oven and cook for 35-40 minutes, flipping the tofu and veggies halfway through, until the sweet potatoes are golden brown, the vegetables are tender, and the tofu is slightly crispy.
- While the tofu and veggies are cooking, prepare the tahini sauce. In a small bowl or jar, add the tahini, lemon juice, minced garlic, 2 tablespoons of water, and a pinch of salt, and whisk until well combined, adding additional tablespoons of water until the desired texture is reached. Taste and adjust seasoning as needed.
- Once the tofu and veggies are cooked, serve them immediately with a drizzle of tahini sauce on top. Any leftovers can be cooled and stored in the fridge for up to 5 days.
- Serving Size: 1 serving
- Calories: 462 calories
- Sugar: 7 grams
- Fat: 23 grams
- Carbohydrates: 47 grams
- Fiber: 12 grams
- Protein: 22 grams