Baked Tofu With Roasted Veggies – A Simple, Satisfying Weeknight Dinner
Crispy-edged tofu, caramelized vegetables, and a bright, tangy sauce—this is the kind of dinner that makes you feel good without taking all night. It’s hearty enough to satisfy, but still light and fresh. Everything bakes on a sheet pan, so cleanup is minimal.
Whether you’re new to tofu or a longtime fan, this recipe delivers big flavor with everyday ingredients.
Baked Tofu With Roasted Veggies - A Simple, Satisfying Weeknight Dinner
Ingredients
Method
- Prep the tofu: Drain the tofu and wrap it in a clean kitchen towel. Place a heavy skillet or a few cans on top and press for 15–20 minutes to remove excess moisture.
- Heat the oven: Preheat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
- Make the marinade: In a bowl, whisk 3 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon maple syrup, 1 minced garlic clove, and 1 teaspoon grated ginger.Taste and adjust—add a pinch of red pepper flakes for heat or a touch more maple for sweetness.
- Cube and coat the tofu: Cut pressed tofu into 1-inch cubes. Toss with half the marinade and 1 tablespoon cornstarch until lightly coated. The cornstarch helps crisp the edges.
- Prep the veggies: In a large bowl, toss broccoli, bell pepper, carrots, and red onion with 1–2 tablespoons olive oil, a pinch of salt, black pepper, and the remaining minced garlic clove.If you like, add 1 teaspoon soy sauce for extra savoriness.
- Arrange on the pan: Spread tofu on one side of the sheet pan and veggies on the other. Avoid overcrowding so everything roasts instead of steams.
- Roast: Bake for 15 minutes. Flip the tofu and toss the veggies.Bake another 10–12 minutes, until the tofu is golden and the veggies are tender with charred edges.
- Finish with flavor: Drizzle the remaining marinade over the hot tofu and veggies. Add 1 teaspoon sesame oil and a squeeze of lemon or lime. Toss gently to coat.
- Serve: Sprinkle with sesame seeds and sliced scallions.Serve over rice, quinoa, or noodles, or enjoy as-is for a lighter meal.
- Optional sauce boost: If you want extra sauce, whisk 2 teaspoons soy sauce, 2 teaspoons maple syrup, 1 teaspoon rice vinegar, and a splash of water. Warm briefly and drizzle over the bowl.
What Makes This Recipe So Good
- Balanced and customizable: You get protein, fiber, and colorful veggies, and you can swap in what you have on hand.
- Great texture: Pressing and baking the tofu gives you crispy outsides and tender insides, no frying needed.
- Simple seasoning, bold results: A quick soy-garlic marinade adds savory depth and a hint of sweetness.
- Meal prep friendly: The leftovers reheat well and are delicious in bowls, wraps, or salads.
- One-pan ease: Roast everything together for a low-effort, high-reward dinner.
Shopping List
- Extra-firm tofu (14–16 ounces), drained
- Broccoli florets (about 3 cups)
- Red bell pepper (1 large), sliced
- Carrots (2 medium), sliced on a bias
- Red onion (1 small), cut into wedges
- Olive oil (or avocado oil)
- Soy sauce or tamari (low-sodium if preferred)
- Rice vinegar or apple cider vinegar
- Maple syrup or honey
- Garlic (2–3 cloves), minced
- Fresh ginger (1-inch piece), grated (optional but recommended)
- Cornstarch or arrowroot
- Sesame oil (to finish)
- Crushed red pepper flakes or black pepper
- Salt
- Lemon or lime (1), for a squeeze at the end
- Sesame seeds and scallions (optional garnish)
- Cooked rice, quinoa, or noodles (optional for serving)
Step-by-Step Instructions
- Prep the tofu: Drain the tofu and wrap it in a clean kitchen towel. Place a heavy skillet or a few cans on top and press for 15–20 minutes to remove excess moisture.
- Heat the oven: Preheat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
- Make the marinade: In a bowl, whisk 3 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon maple syrup, 1 minced garlic clove, and 1 teaspoon grated ginger.Taste and adjust—add a pinch of red pepper flakes for heat or a touch more maple for sweetness.
- Cube and coat the tofu: Cut pressed tofu into 1-inch cubes. Toss with half the marinade and 1 tablespoon cornstarch until lightly coated. The cornstarch helps crisp the edges.
- Prep the veggies: In a large bowl, toss broccoli, bell pepper, carrots, and red onion with 1–2 tablespoons olive oil, a pinch of salt, black pepper, and the remaining minced garlic clove.If you like, add 1 teaspoon soy sauce for extra savoriness.
- Arrange on the pan: Spread tofu on one side of the sheet pan and veggies on the other. Avoid overcrowding so everything roasts instead of steams.
- Roast: Bake for 15 minutes. Flip the tofu and toss the veggies.Bake another 10–12 minutes, until the tofu is golden and the veggies are tender with charred edges.
- Finish with flavor: Drizzle the remaining marinade over the hot tofu and veggies. Add 1 teaspoon sesame oil and a squeeze of lemon or lime. Toss gently to coat.
- Serve: Sprinkle with sesame seeds and sliced scallions.Serve over rice, quinoa, or noodles, or enjoy as-is for a lighter meal.
- Optional sauce boost: If you want extra sauce, whisk 2 teaspoons soy sauce, 2 teaspoons maple syrup, 1 teaspoon rice vinegar, and a splash of water. Warm briefly and drizzle over the bowl.
How to Store
- Refrigerate: Store leftovers in an airtight container for up to 4 days. Keep grains separate if you can.
- Reheat: For best texture, reheat on a sheet pan at 375°F (190°C) for 8–10 minutes.The air fryer works well too.
- Freeze: You can freeze baked tofu for up to 2 months. Veggies can become soft after freezing, so freeze tofu separately if texture matters.
- Meal prep tip: Keep a little extra sauce on the side to refresh the dish when reheating.
Health Benefits
- Plant-powered protein: Tofu offers complete protein with all essential amino acids, making this meal filling and satisfying.
- Heart-friendly fats: Minimal oil keeps saturated fat low, and tofu contains beneficial unsaturated fats.
- Fiber and antioxidants: Broccoli, peppers, carrots, and onion bring fiber, vitamin C, beta-carotene, and other antioxidants that support immune and eye health.
- Bone support: Calcium-set tofu adds calcium; many brands also provide iron and magnesium.
- Balanced plate: Pairing protein with fiber and healthy carbs helps stabilize energy and keep you full longer.
What Not to Do
- Don’t skip pressing the tofu: Excess moisture prevents browning and crisping.
- Don’t overcrowd the pan: Crowding makes everything steam and turn soggy. Use two pans if needed.
- Don’t over-marinate with salty sauces: Tofu soaks up sodium fast.Taste your marinade and balance with vinegar or a splash of water.
- Don’t forget to flip: Turning the tofu halfway through ensures even browning and better texture.
- Don’t drown it in oil: A light coating is enough. Too much oil can make the tofu heavy and the veggies greasy.
Alternatives
- Veggie swaps: Try cauliflower, zucchini, snap peas, mushrooms, or sweet potatoes. Adjust roasting time—softer veggies cook faster.
- Flavor profiles: Go Mediterranean with oregano, lemon, and a garlic-olive oil drizzle.Or try smoky paprika and cumin for a warm, earthy twist.
- Gluten-free: Use tamari or coconut aminos instead of regular soy sauce.
- Spice lovers: Add sriracha to the marinade or finish with chili crisp.
- Protein changes: Swap tofu for tempeh or chickpeas. If using chickpeas, dry them well and toss with oil and spices before roasting.
- Sauces to serve: Tahini-lemon sauce, peanut sauce, or a simple yogurt-garlic drizzle all pair nicely.
FAQ
Do I need to press tofu if it’s extra-firm?
Pressing is still helpful. Even extra-firm tofu holds water, and removing it improves browning and texture.
Can I make this without cornstarch?
Yes.
Cornstarch helps with crispiness, but you can skip it or use arrowroot or rice flour. Just roast a bit longer to get good color.
What temperature is best for roasting?
425°F (220°C) strikes a good balance between caramelization and even cooking. If your oven runs cool, go to 450°F and watch closely.
How do I keep the tofu from sticking?
Use parchment paper or a well-oiled pan.
Let the tofu release naturally before flipping; if it resists, give it another minute.
Is tofu safe to eat regularly?
For most people, yes. Tofu is a nutritious staple made from soybeans, and it fits well into a balanced diet. If you have specific dietary conditions, check with a healthcare professional.
Can I prep parts of this ahead?
Absolutely.
Press and cube the tofu, chop the veggies, and mix the marinade up to two days in advance. Store separately until ready to roast.
What can I serve this with?
Rice, quinoa, farro, or noodles work great. For a lighter option, serve over shredded cabbage or a simple greens salad.
In Conclusion
Baked Tofu with Roasted Veggies is a reliable, flavorful meal you can make on repeat.
It’s simple to prep, easy to customize, and satisfying without being heavy. With a few pantry staples and a hot oven, you’ll have a colorful dinner that tastes great and leaves you with minimal dishes. Keep this one in your weeknight rotation—you’ll use it often.
