• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cooking On The Weekends
  • About
    • Press
    • Contact
  • Recipe Index
  • "How To"
  • Work with Me
menu icon
go to homepage
  • About
    • Contact
  • Recipe Index
  • Collaborate
  • Subscribe
subscribe
search icon
Homepage link
  • About
    • Contact
  • Recipe Index
  • Collaborate
  • Subscribe
×
Home » Vegan » Sheet Pan Tofu and Veggies

Sheet Pan Tofu and Veggies

May 12, 2024 · by Valentina · 35 Comments

This post may contain affiliate links.

Jump to Recipe

Sheet Pan Tofu and Veggies is a very hearty and satisfying vegan, gluten-free dish and even meat eaters love it! It's an easy and healthy dinner for a weeknight, and impressive enough for a weekend get together.

Sheet pan packed with a tofu base and stir-fried colorful veggies on top.

This is a tofu pizza of sorts, with the tofu acting as the crust and Asian-inspired stir-fried veggies as the toppings.

Sheet Pan Tofu and Veggies can easily be whipped up and you can even make most of it a day ahead of time.

While it's excellent with a side of rice or a salad, it can absolutely stand on its own as a one-pan dinner.

Jump to:
  • Key Ingredients
  • How to Make it
  • Variations
  • Recipe Tips
  • Serving Suggestions
  • Making it Ahead
  • More Must-Try Tofu Recipes
  • Sheet Pan Tofu and Veggies Recipe

Key Ingredients

Carrot ribbons, chopped green onion, sliced red peppers and mushrooms and pile of mung bean sprouts on a cutting board.
  • extra firm tofu - Since the tofu is base of this recipe, using a very firm tofu is important so it doesn't fall apart.
  • orange juice - Preferably freshly squeezed. For a substitute, you can use lime juice, but use half the amount.
  • soy sauce or tamari - Preferably low sodium. Tamari is slightly thicker and richer than regular soy sauce, and it's usually gluten-free.
  • mirin - This is a sweet rice wine and you should be able to find it in any Asian market and is many larger grocery stores. Good substitutes for Mirin include sake, apple juice and rice vinegar.
  • neutral oil - Like vegetable, avocado or grapeseed.
  • sugar - Just a bit!
  • fresh ginger - Fresh ginger root should be firm and feel heavy for their size.
  • fresh garlic - Look for firm heads of garlic without any soft spots or green shoots, which are an indication it's old and likely bitter. Raw garlic cloves should be firm without any dark spots. (Pro tip: if there are green shoots in your garlic cloves, slice them in half, lengthwise, and remove the green root with the tip of a knife. The rest of the clove should still be good.)
  • Shiitake mushrooms - Look for shiitakes with the thickest caps you can find, and avoid those that look wet, slimy, or shriveled. If possible, choose mushrooms whose caps are domed and curled under, which is a sign of freshness. Good substitutes for Shiitakes are Oyster mushrooms, Crimini and Portobellos. (Oyster would be my first choice.)
  • chili paste. I use Sambal Oelek. The touch of heat is excellent with the subtle sweet flavor from the orange juice. Gochujang and Sriracha are both good substitutes for chili paste. I would use these to taste because their levels of heat will vary.
  • carrots - Choose firm, plump carrots, preferably without little roots on the bottom.
  • red bell peppers - A good pepper should be firm, deeply colored and slightly shiny.
  • scallions (green onions) - Select firm scallions that are bright green on top with creamy white bottoms.
  • Mung bean sprouts - Mung beans sprouts are typically the easiest to find. They come in cans and fresh. Fresh is best! If you need a substitute, I like to use Enoki mushrooms or bok choy.

(See recipe card below for quantities.)

How to Make it

- Preheat the oven to 400°F and adjust a rack to the center.



- Add a double layer of paper towels to a sheet pan or a dry cutting board. Cut the tofu into ¼ to ½ inch rectangular slices, and place them in a single layer on the paper towels as you go. Then place another double layer of paper towels on top of the slices and gently press down. Leave this for about 5 minutes, and then repeat this process. (You can do the next steps — the sauce and vegetable prep, while the tofu is draining.)



Block of tofu on wood surface being sliced into rectangular pieces.
Rectangular slices of tofu being dried between paper towels on wood surface.

- Whisk all of the sauce ingredients together until evenly blended. Set aside.



- Coat the bottom of a large sauté pan with the oil and place it over high heat. Once the oil is hot, add the mushrooms. Sauté, stirring often, until they’re soft and beginning to turn golden, about 7 minutes. Turn off the heat and set aside.

--

Raw sliced Shiitake mushrooms in a saute pan.
Golden brown, cooked and sliced Shiitake mushrooms in a saute pan.

- To make the carrot peels, use a vegetable peeler. As usual, when you peel carrots, you will throw out the first layer of peels. Then, instead of grating or cutting the carrots, continue to use the vegetable peeler to peel the carrots until the entire thing is a pile of peels.

Small pile of carrot ribbons with vegetable peeler on a cutting board.



- Now add the carrot peels, red peppers, scallions and bean sprouts to the mushrooms and stir to combine all of the ingredients.



Saute pan full with carrot ribbons, chopped green onions, shiitake mushroom slices and thinly sliced red bell pepper.

- Line a sheet pan with parchment paper and add the tofu slices to it in a single layer.

- Evenly drizzle the tofu slices with about ⅔ of the sauce, and sprinkle with pepper.

Sheet pan completely lined with rectangles of tofu that's been drizzled with a garlic ginger sauce.

- Drizzle the remaining sauce into the vegetables and mix. Then evenly distribute the vegetables over the tofu.



- Place the sheet pan in the preheated 400°F oven and bake until the edges of the tofu are golden, about 25 minutes.



Sheet pan covered with stir-fried veggies over tofu.

- Separate the slices and serve!

Sheet pan tofu and veggies cut into slices on a blue dish.

Variations

  • Change up the veggies. You can use any combination of veggies you'd like to. I often make this with finely chopped broccoli, brocolini or spinach. When I do this I use about ½ of the red pepper measurement, and replace the other half with the greens. They should be added with the peppers when you're sautéing.
  • Try it with fish as the base. You can make the same recipe with fish in place of the tofu and it's delicious. Salmon or cod are great choices. Follow the same instructions, only it should come out of the oven as soon as the fish is cooked through, which for most fish will only be about 10 to 12 minutes.

Recipe Tips

  • Be sure to get as much moisture out of the tofu as you can, so it will better absorb the flavors of the sauce and stir-fried veggies.
  • Instead of making carrot ribbons, you can also grate the carrots, or if you need to save time, you can even purchase grated carrots.

Serving Suggestions

  • Sheet Pan Tofu is fantastic with a delicious side of rice. I especially like it with Cilantro Coconut Rice and Miso Fried Rice.
  • Pickled Ginger Salad with Wasabi Dressing, Mango Salad with Basil and Cucumber Avocado Salad are all great with the tofu and veggies.
  • I think it can also stand on its own as a meal.

Making it Ahead

Sheet Pan Tofu and Veggies is made even more appealing because it can mostly be made ahead of time.

  • The entire veggie stir-fry and marinade/sauce can be made a day in advance.
  • Keep the sauce in a tightly sealed container at room temperature and the veggies in a tightly sealed container in the refrigerator.
  • Then about 45 minutes ahead of time, preheat the oven, assemble and bake!

More Must-Try Tofu Recipes

  • Miso Garlic Tofu
  • Vegetarian Chili with Tofu
  • Tofu "Sashimi" with Basil
  • Vegetarian Mint Stir Fry with Tofu Noodles
  • Sesame Sriracha Honey Glazed Tofu
  • Thai Tofu Satay with Peanut Sauce
Close up of 3 slices of Baked Tofu Ginger Vegetables on an elevated, ceramic dish.

I hope you love sheet pan tofu as much as my family and I do!

Sheet pan packed with a tofu base and stir-fried colorful veggies on top.

Sheet Pan Tofu and Veggies Recipe

Valentina K. Wein
Sheet Pan Tofu and Veggies is a very hearty and satisfying vegan, gluten-free dish and even meat eaters love it! It's an easy and healthy dinner for a weeknight, and impressive enough for a weekend get together.
4.86 from 7 votes
Print
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 45 minutes mins
Course Main Course
Cuisine Asian
Servings 6
Calories 230 kcal

Ingredients
  

  • 2 pounds extra firm tofu

For the sauce

  • ¼ cup freshly squeezed orange juice
  • ¼ cup Mirin (sweet rice wine)
  • 3 tablespoons neutral oil (like vegetable or avocado)
  • 2 tablespoons low sodium Tamari or soy sauce
  • 1 tablespoon ginger pulp, freshly grated
  • 1 tablespoon garlic, minced
  • 1½ teaspoons granulated sugar
  • 1 teaspoon chili paste

For the vegetables

  • neutral oil for the pan (like vegetable or avocado)
  • 1½ cups (about 6-ounces) Shiitake mushrooms, washed and dried, thinly sliced
  • 1 cup carrots, made into "ribbons"
  • 1 cup red bell peppers, washed and dried, thinly sliced
  • 4 scallions washed and dried, finely chopped
  • 1 cup bean sprouts, washed and dried
  • freshly ground black pepper

Instructions
 

  • Set oven. Preheat the oven to 400°F, and adjust a rack to the center.
  • Dry tofu. Add a double layer of paper towels to a sheet pan or a dry cutting board. Cut the tofu into ¼ to ½ inch rectangular slices, and place them in a single layer on the paper towels as you go. Then place another double layer of paper towels on top of the slices and gently press down. Leave this for about 5 minutes, and then repeat this process. (You can do the next steps — the sauce and vegetable prep, while the tofu is draining.)

For the sauce

  • Whisk all of the sauce ingredients together until evenly blended. Set aside.

For the vegetables

  • Cook mushrooms. Coat the bottom of a large sauté pan with the oil and place it over high heat. Once the oil is hot, add the mushrooms. Sauté, stirring often, until they’re soft and beginning to turn golden, about 7 minutes. Turn off the heat and set aside.
  • Prep carrots. To make the carrot peels, use a vegetable peeler. As usual, when you peel carrots, you will throw out the first layer of peels. Then, instead of grating or cutting the carrots, continue to use the vegetable peeler to peel the carrots until the entire thing is a pile of peels. (To save time you can shred/grate the carrots instead.)
  • Add remaining ingredients. Now add the carrot peels, red peppers, scallions and bean sprouts to the mushrooms and stir to combine all of the ingredients.

Assemble

  • Line a sheet pan with parchment paper and add the tofu slices to it in a single layer. Evenly drizzle the slices with about ⅔ of the sauce, and sprinkle with pepper. Drizzle the remaining sauce into the vegetables and mix. Then evenly distribute the vegetables over the tofu.
  • Bake. Place the sheet pan in the preheated 400°F oven and bake until the edges of the tofu are golden, about 25 minutes.
  • Serve!

NOTES

Nutritional information is only an estimate.

NUTRITION

Calories: 230kcal
Keywords healthy dinner recipe, marinades for tofu
Have you tried this recipe?I'd love to see it on Instagram! Tag me at @cookingontheweekends or leave a comment & rating below.

Save

Save

More Vegan Recipes

  • A few Spiced Avocado Fries on a white plate.
    Spiced Avocado Fries Recipe
  • Top view of a brown-rimmed bowl filled iwth crisped quinoa.
    Crispy Quinoa
  • stacked cubes of tofu with miso marinade on white and blue plate on sushi mat
    Miso Tofu
  • Tofu Chili in rainbow striped bowl.
    Tofu Chili

Reader Interactions

Comments

  1. Brandi Crawford

    February 28, 2017 at 7:29 pm

    5 stars
    I need to experiment with tofu more. I love all of the ingredients you used!

    Reply
    • valentina

      February 28, 2017 at 9:24 pm

      Thanks, Brandi!

      Reply
  2. khadija

    February 28, 2017 at 8:07 pm

    I love the ingredient list for the sauce, already sounds bomb! can't wait to try it 🙂

    Reply
    • valentina

      February 28, 2017 at 9:24 pm

      Thank you! Hope you love it!

      Reply
  3. swayam

    February 28, 2017 at 9:23 pm

    We like tofu occasionally too! This looks like just the thing to do with tofu.

    Reply
    • valentina

      February 28, 2017 at 9:24 pm

      Thank you. Hope you love it -- the tofu becomes an explosion of flavor with the sauce. 🙂

      Reply
  4. Laura | Wandercooks

    February 28, 2017 at 9:25 pm

    5 stars
    Oh this looks so gorgeous! Tofu is one of my favourite ingredients, I just love how it soaks up all that amazing flavour, and I'm always looking for new ways to cook with it. Thanks for sharing!

    Reply
    • valentina

      February 28, 2017 at 10:10 pm

      And thank you, for visiting my site! 🙂 Enjoy!

      Reply
  5. Helene D'Souza

    February 28, 2017 at 10:17 pm

    I somehow never got around to learn how to prepare tofu in a tasty way. Of course ginger garlic should make this simpler. Love the idea and I need a new veg weeknight meal idea! thank you for the share

    Reply
    • valentina

      February 28, 2017 at 11:03 pm

      Thanks! This is a great way to make the tofu full of flavor! Hope you give it a try. 🙂

      Reply
  6. David

    March 04, 2017 at 12:39 am

    We both love tofu and this will be fun to try! Will (of course) report back when I do!

    Reply
    • valentina

      March 04, 2017 at 12:57 pm

      Thanks, David! Hope you love it! XO

      Reply
  7. Emily | Oat&Sesame

    March 05, 2017 at 6:15 am

    5 stars
    Anytime ginger and garlic are involved, I'm in! I love tofu, but never seem to get it right at home. Can't wait to try this!

    Reply
    • valentina

      March 05, 2017 at 1:30 pm

      I hope you try it, Emily! 🙂

      Reply
  8. Michelle Frank | Flipped-Out Food

    March 05, 2017 at 6:35 am

    5 stars
    I never thought of using tofu as a pizza crust. This changes everything! You've turned pizza into health food!

    Reply
    • valentina

      March 05, 2017 at 1:30 pm

      Yay! Success! 🙂

      Reply
  9. Cricket Plunkett

    March 05, 2017 at 7:12 am

    I don't usually like tofu, but this looks like a delicious recipe!

    Reply
    • valentina

      March 05, 2017 at 1:30 pm

      I can almost promise, you'll like tofu this way. Try it!

      Reply
  10. linda spiker

    March 05, 2017 at 7:34 am

    5 stars
    What a beautiful recipe and meal! can't wait to try it!

    Reply
    • valentina

      March 05, 2017 at 1:30 pm

      Thank you, Linda!

      Reply
  11. Jasmin @ The Happiness Kitchen

    March 05, 2017 at 8:23 am

    What a fabulous, nutritious dish! And the sauce sounds amazing

    Reply
    • valentina

      March 05, 2017 at 1:31 pm

      Thank you, Jasmin. Hope you try it.

      Reply
  12. David Scott Allen

    March 01, 2020 at 11:15 am

    Almost 3 years to the day from your post, we finally made this - and it is fantastic! Sorry it took so long - but it has been in the back of my mind waiting for the perfect day! Mark actually made it — I am flat on my back after my second foot surgery. He went shopping the other day And came back with tofu, shiitake mushrooms, bell pepper, scallions, and ginger. (No bean sprouts... 😞) How amazing that he bought all the ingredients to make this dish. I told him I had a great baked tofu recipe saved — did he want to try it? And he said yes - now it will be a recipe we turn to on a regular basis! Thanks - you are the best!

    Reply
    • valentina

      March 02, 2020 at 8:05 am

      You're the best. Thanks so much, David! I'm so happy both of you liked it! And even more awesome you've got a chef during your recovery. I hope you're feeling a little better each day. 🙂 ~Valentina

      Reply
      • David Scott Allen

        March 02, 2020 at 7:23 pm

        Yes, getting better and itching to get back into the kitchen! Thanks for your good wishes!

        Reply
  13. Horacio

    December 16, 2020 at 3:34 pm

    4 stars
    Brush toρ of the foiiⅼ with aɗditіonaⅼ virgіn olive oil.

    Reply
    • valentina

      December 16, 2020 at 3:43 pm

      Great tip, Horacio. Thank you! 🙂 ~Valentina

      Reply
  14. David Scott Allen

    January 17, 2022 at 9:12 am

    This — or a variation — has become an almost weekly meal for us, Valentina. We just love it!

    Reply
    • valentina

      January 17, 2022 at 11:26 am

      Hi David. This makes me so happy! You made my day. Thank you. 🙂 ~Valentina

      Reply
  15. Jeff the Chef @ Make It Like a Man!

    May 13, 2024 at 8:29 am

    What interesting flavor combinations: orange, mirin, and chili paste! I'll bet this is really tasty.

    Reply
    • Valentina

      May 28, 2024 at 7:47 pm

      It is, Jeff. In my humble opinion 😉 Hope you love it and thanks. ~Valentina

      Reply
  16. 2pots2cook

    May 20, 2024 at 4:26 am

    5 stars
    Just discovered this one ! While the heat is on, we enjoy tofu and avoid meat (fish is an exception ). It is healthy, loaded with vegetables and light! Thank you so much!

    Reply
    • Valentina

      May 28, 2024 at 7:48 pm

      Thank you. Yes, it's nice and light for warmer weather. Enjoy! 🙂 ~Valentina

      Reply
  17. Dawn

    May 24, 2024 at 11:37 am

    I actually have a package of tofu on hand, so now I know what I'm going to do with it! Such a deliciously colourful meal, Valentina. Sounds like a perfect pairing for the cilantro coconut rice, too. 🙂

    Reply
    • Valentina

      May 28, 2024 at 7:49 pm

      It's delicious with that rice. Thank you, Dawn. Enjoy! 🙂 ~Valentina

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hi, I'm Valentina, certified chef, owner, recipe developer and photographer at Cooking on the Weekends. I'm also a mom of two boys and a Los Angeleno. I use seasonal whole foods to create unique and comforting recipes for casual entertaining.

More about me →

POPULAR SIDES FOR A BARBECUE

  • Lemon Grilled Asparagus in Foil
  • Little Gem Lettuce Salad with avocado slices on white plate.
    Grilled Little Gem Lettuce Salad
  • Close up of sliced Sliced Marinated Grilled Portabello Mushrooms on a white rectangulsr plate with green onions.
    Marinated Grilled Portobello Mushrooms
  • Several grilled scallions on a white plate.
    Grilled Green Onions

POPULAR SPRING DESSERTS

  • Minty strawberries and apricots over vanilla ice cream in white bowl.
    Minty Strawberry Apricot Dessert
  • Loaf of Strawbery Rosemary Cake with three cut slices on a red and white floral cloth and fresh rosemary spring.
    Strawberry Rosemary Cake
  • Several mini pavlova nests filled with fresh berries, whipped cream and a mint leaf, on a baking sheet.
    Mini Pavlovas with Lemon and Beries
  • three slices of White Chocolate and Raspberry Loaf Cake stacked
    White Chocolate and Raspberry Loaf Cake

Footer

↑ back to top

About

  • Privacy Policy
  • Press

Newsletter

Get new recipes you’ll love!

Contact

  • Contact
  • Work with Me

Review the privacy policy for Cooking on the Weekends

Copyright © 2024 Cooking On The Weekends, All Rights Reserved