My Favorite One Pan Dinner
Let me tell you about my sheet pan tofu stir fry. It is my hero for busy nights. You just chop, shake, and bake. Everything cooks together on one pan. I love that. Less washing up means more time for stories.
This is a truly easy vegan dinner. The marinade makes the tofu taste so good. It gets a little crispy in the oven. The veggies stay nice and bright. Doesn’t that smell amazing when it’s cooking? It always makes my kitchen feel cozy.
A Little Kitchen Story
I first made this for my grandson. He said he didn’t like “that white stuff.” I just smiled and baked it. He tried one crispy cube. Then he ate the whole plate! I still laugh at that. Now he asks for it when he visits.
That’s why this matters. Trying food together is a kind of love. It’s not just about eating. It’s about sharing the table. What’s a meal that surprised you? Did you ever change your mind about a food?
Why This Recipe Works
This is perfect for quick weeknight meals. You can chop the veggies ahead. That makes it one of my best meal prep recipes. Having things ready saves your evening. You deserve a calm dinner time.
This baked tofu recipe is also very healthy. Tofu is full of good protein. And you get all those colorful vegetables too. *Fun fact:* Baking tofu makes it chewy and firm. It soaks up all the yummy sauce. This is a healthy tofu recipe that feels like a treat.
Make It Your Own
You can serve this many ways. It’s a complete one pan dinner all by itself. But I love it over soba noodles with tofu. The noodles catch the extra sauce. It makes the meal go further for my big family.
Use tamari to keep it a gluten free dinner. Or use soy sauce if that’s what you have. That’s the other reason this matters. Good food should fit your life. It should not be hard. Do you prefer your stir fry over rice, noodles, or all by itself?
Your Turn in the Kitchen
This vegetarian stir fry is so forgiving. No snap peas? Try broccoli. No maple syrup? A little brown sugar works. Cooking is about using what you have. That’s how the best family recipes start.
So give it a try this week. Let that one pan do all the work for you. Tell me, what’s your favorite vegetable to roast? I’m always looking for new ideas to toss on my pan.
Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Tofu, extra firm | 1 package | Drained and cut into 1/2″ cubes |
| Carrots, peeled and chopped | 3 cups | |
| Snap peas | 3 cups | |
| Tamari or soy sauce | 1/4 cup | For the marinade |
| Water | 2 Tablespoons | For the marinade |
| Maple syrup or honey | 2 Tablespoons | For the marinade |
| Sesame seeds | 1 Tablespoon | For the marinade |
| Red pepper flakes | 1 teaspoon | For the marinade |
| Ginger powder | 1/2 teaspoon | For the marinade |
Instructions
Step 1: First, heat your oven to 400ºF. Line a big pan with parchment paper. This makes cleanup so easy. I love a simple one pan dinner for busy nights.
Step 2: Now, press water from your tofu. Cut it into little cubes. Toss them with chopped carrots and snap peas. This is the start of a perfect baked tofu recipe.
Step 3: Whisk the tamari, water, maple syrup, and spices in a bowl. Doesn’t that smell amazing? Pour this over your tofu and veggies in a bag. (Shake the bag gently so the tofu doesn’t break!)
Step 4: Spread everything on your sheet pan. Bake for about 30 minutes. Remember to stir it halfway. This sheet pan tofu stir fry becomes wonderfully golden. What’s your favorite veggie to roast? Share below!
Step 5: Your easy vegan dinner is ready! I love serving it over soba noodles. It makes a hearty vegetarian stir fry. This is one of my favorite healthy tofu recipes for quick weeknight meals.
Creative Twists
Swap snap peas for broccoli florets. Use the marinade for tempeh instead of tofu. Add pineapple chunks for a sweet, tangy bite. Which one would you try first? Comment below!Serving & Pairing Ideas
Serve this gluten free dinner over a bed of fluffy rice. For a fun twist, try it with soba noodles with tofu. Leftovers are perfect for meal prep recipes—just pack them for lunch! Which would you choose tonight?
My Best Tips for Storing This Tasty Bake
Let’s talk about keeping your sheet pan tofu stir fry tasty. Once cool, store it in a sealed container in the fridge. It will stay good for about four days. You can also freeze it for a quick weeknight meal later. Just thaw it in the fridge overnight when you’re ready.
I love batch cooking this easy vegan dinner. I make a double portion every Sunday. It makes my week so much simpler. I remember my first time reheating it. I used the microwave and it got a bit soggy. Now I use the oven or a skillet to keep things crispy.
This matters because good food should help you, not stress you. Having a healthy tofu recipe ready saves time and money. Have you ever tried storing it this way? Share below!
Simple Fixes for Common Kitchen Hiccups
We all face little problems when we cook. Here are three easy fixes. First, if your veggies are not cooking evenly, cut them smaller. I once had huge carrot chunks that stayed hard. Smaller pieces cook at the same speed as the tofu.
Second, if your meal tastes bland, add a splash more tamari after baking. Third, if everything sticks to the pan, parchment paper is your best friend. These fixes matter because cooking should build your confidence. They also make sure every bite is full of flavor.
*Fun fact: Using parchment paper for your one pan dinner makes cleanup a breeze!* Which of these problems have you run into before?
Your Quick Questions, Answered
How to make tofu and vegetable sheet pan bake
It is very simple for a quick weeknight meal. Press your extra-firm tofu to remove water. Chop your carrots and snap peas. Whisk the marinade of tamari, water, maple syrup, and spices. Toss everything together on your sheet pan. Bake at 400ºF until golden. This baked tofu recipe is a perfect, easy vegan dinner the whole family can enjoy.
What vegetables go well with tofu on a sheet pan
This vegetarian stir fry is very flexible. Carrots and snap peas are classic. You can also use broccoli, bell peppers, or zucchini. Choose veggies that roast in about the same time. This keeps your one pan dinner simple. Harder veggies like carrots should be cut small. Softer ones can be a bit bigger.
How long to bake tofu and vegetables at 400
Bake your sheet pan tofu stir fry for 30 to 35 minutes. It is important to toss everything halfway through. This helps all sides get crispy and cook evenly. Your tofu should look golden. Your vegetables should be tender. This timing makes it a reliable healthy tofu recipe for any night.
Can you make tofu sheet pan bake ahead of time
Yes, this is a great meal prep recipe. You can marinate the tofu and chop veggies a day ahead. Keep them separate in the fridge. Combine and bake when ready. You can also cook the whole dish and reheat it. Store it in the fridge for up to four days. It makes your gluten free dinner plan effortless.
What is the best tofu for sheet pan baking
Always use extra-firm tofu for this baked tofu recipe. It holds its shape best during baking. Press it well to remove extra water. This step is key for getting crispy tofu. Silken or soft tofu will fall apart on the sheet pan. Extra-firm tofu makes your one pan dinner hearty and satisfying.
How to get crispy tofu on a sheet pan
Press your tofu very well first. Cut it into even cubes. Do not crowd the pan. Give each piece space. Use high heat, like 400ºF. Toss everything halfway through the bake time. This lets all sides touch the hot pan. For extra crunch, you can add a little cornstarch to the marinade. Which tip will you try first?
My Kitchen Wish for You
I hope you love this sheet pan tofu stir fry. It is one of my favorite healthy tofu recipes. I often serve it over soba noodles with tofu for a fuller meal. It turns into a wonderful gluten free dinner that way.
Remember, cooking is about joy and nourishment. Do not worry about being perfect. Just enjoy the process and the tasty results. Have you tried this recipe? I would love to hear about your version in the comments below.
Happy cooking!
—Grace Ellington.
Tofu and Vegetable Sheet Pan Bake
Description
A simple and flavorful sheet pan dinner with crispy tofu and roasted vegetables, all coated in a savory-sweet marinade.
Ingredients
Marinade:
Instructions
- Preheat oven to 400ºF. Line a large baking sheet (or two smaller baking sheets) with parchment.
- Drain tofu of excess water and cut into cubes about 1/2″ square.
- Add marinade ingredients to a bowl and whisk to combine.
- Combine tofu, carrots, and snap peas in a large ziplock bag and pour in marinade. Shake well to coat everything evenly.
- Pour the tofu and veggies onto the baking sheet and spread evenly.
- Bake 30-35 minutes, tossing halfway. Serve and enjoy!
Notes
- I cooked 4 oz. of soba noodles to serve the stir fry over – A) because I love soba noodles and B) because it makes the meal go further.