This Sheet Pan Veggies and Tofu is an easy sheet pan dinner made with roasted vegetables and crispy tofu. Takes just 10 minutes to prep and makes the perfect healthy plant-based dinner for busy weeknights. Gluten-free, dairy-free, vegan with low carb, paleo and Whole30 options.
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Sheet Pan Veggies and Tofu Recipe
Looking for a quick and healthy dinner for busy weeknights? This Sheet Pan Veggies and Tofu is easy to make with roasted butternut squash, cauliflower, Brussels sprouts, carrots, onions, crispy tofu and a flavorful sauce. The great thing about making roasted vegetables is that you can use any veggies you like or have in your kitchen.
Serve it with your favorite protein or over some cauliflower rice for a complete vegan meal. Or make a double batch for meal prep to store it in the fridge to keep on hand throughout the week!
Recipe Ingredients
This easy sheet pan recipe uses gluten-free ingredients that you probably already have in your kitchen pantry.
For the tofu:
- Butternut squash: You’ll need 1 small butternut squash. Pumpkin, acorn squash, honeynut squash, delicata squash or carnival squash work too.
- Carrots: 2 Medium carrots, cut into chunks. Sub with broccoli or leave out for low carb / keto.
- Avocado oil: Or olive oil.
- Salt and Black pepper: To taste.
- Cauliflower: Half a medium cauliflower, cut into florets.
- Brussels sprouts: Trimmed with outer leaves removed.
- Red Onions: Cut into chunks.
- Tofu: Opt for extra firm tofu. For best results, be sure to drain and press beforehand. You can check out my post on how to cook tofu for a tutorial. Swap out with tempeh, vegan sausage or your favorite protein for a Whole30 option.
For the sticky sauce:
- Coconut aminos: You can use gluten-free tamari or low-sodium soy sauce if not gluten-free.
- Olive oil: Or any neutral oil.
- Mustard: Dijon mustard or wholegrain mustard work.
- Lemon: Fresh lemon juice from half a lemon.
- Salt and black pepper: To taste.
- Maple syrup: Optional to sweeten things up. You can use also date syrup, sugar free maple syrup or any sticky liquid sweetener of choice.
How to Make Sheet Pan Veggies and Tofu
This flavorful sheet pan dinner cooks up in no time. Then, just serve it cauliflower rice or your favorite sides and enjoy.
- Preheat the oven: Preheat the oven to 400F.
- Prepare and cook the squash and carrots: Cut squash and carrots into 1-inch chunks and place on a large baking sheet. Drizzle with oil and season to taste with salt and pepper. Roast for 15-20 minutes.
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- Cut the cauliflower, tofu and onions: Cut cauliflower into bite-sized florets, cut tofu into 1-inch chunks and slice onions into large chunks.
- Make the dressing: Add all the ingredients for the dressing into a bowl and whisk until combined.
- Toss with dressing: Remove squash and carrots from the oven and add the cauliflower, Brussels sprouts, tofu and onion. Season with salt and black pepper and drizzle with dressing. Toss to coat well
- Roast vegetables: Place the baking sheet back into the oven and roast again for 25-30 minutes, or until vegetables are tender and nicely roasted. Broil for 1-2 minutes, if desired for a nice char.
- Serve and enjoy: Serve warm with favorite sides.
Variation Ideas
Want to tweak this recipe? No problem! It’s so easy to customize with your favorite ingredients. Here are a few tasty variations to try:
- Make it Spicier: If you’d like to add some heat to your sheet pan vegetables, add some red pepper chili flakes, hot sauce or chili paste, to taste.
- Serve Over Noodles or Pasta: Not feeling the cauliflower rice? This dish would taste great over your favorite grain-free or gluten-free pasta or zucchini noodles instead.
- Add Nuts: Need more crunch for your munch? Cashews or peanuts would be a very yummy addition to this dish.
- Sub Tofu: If desired, you can replace the tofu any kind of vegan meat substitute you prefer. If you’re not vegan or vegetarian, you can totally use chopped chicken or beef instead of tofu. Don’t be afraid to play around with the protein in your sheet pan veggies.
Tips for the Crispiest Tofu
This recipe is fast and fabulous, especially if you bear in mind these quick tips and suggestions.
- Use Extra Firm Tofu: Extra-firm tofu has a low liquid content that makes it optimal for stir frying. Even so, I still recommend removing as much moisture as you can. Do this by applying pressure on the block of tofu with a paper towel for 5-10 minutes.
- Remove Moisture From Tofu: Before you make your stir fry, you’ll want to remove as much liquid as possible from your tofu. This will ensure that it cooks up nice and crispy. Draw out the moistre by sandwiching your block of tofu between two paper towels and weighing it down with a heavy plate or two.
Serving Suggestions
This vegan tofu is a hearty meal on its own, but there are also plenty of other dishes it goes great with, like these ones.
- Pair with Salad: This easy Kale Salad is always a great roasted veggie side dish. It’s vegan as well!
- Serve with Spring Rolls: You can’t go wrong by pairing your stir fry with some Authentic Chinese Spring Rolls. Bake them, fry them, or cook them in the air fryer.
- Pair with Potatoes: Nothing is more comforting than a hot, creamy serving of Mashed Potatoes. My Instant Pot recipe is so easy to throw together and such a great side for this tofu stir fry
How to Store and Reheat Leftovers
Leftover roasted veggies should be stored in an airtight container in the fridge. They will keep well for up to 3 days. You can reheat your sheet pan vegetables in the microwave in 15-second increments or warm it over low heat on the stove.
Can I Freeze Extras?
You can definitely freeze your veggie leftovers if you’d like. However, the texture of the veggies or tofu won’t be as crispy after they’ve been frozen. If you don’t mind this, then go ahead and freeze your stir fry for up to 2 months. Just thaw it out in the fridge before you reheat it.
More healthy sheet pan recipes you will love:
Sheet Pan Chicken with Vegetables
This Sheet Pan Veggies and Tofu is an easy sheet pan dinner made with roasted vegetables and crispy tofu. Takes just 10 minutes to prep and makes the perfect healthy plant-based dinner for busy weeknights. Gluten-free, dairy-free, vegan with low carb and paleo options.
- ½ small butternut squash may also sub with pumpkin (for low carb), delicata squash, honeynut squash, acorn squash or carnival squash
- 2 medium carrots , sub with broccoli for low-carb option
- 1 tablespoon Avocado oil or olive oil
- Salt and black pepper , to taste
- ½ medium cauliflower
- 12 oz Brussels sprouts . trimmed and outer layers removed
- 1 lb extra-firm organic tofu , drained and pressed for 10 minutes. Sub with protein of choice for paleo / Whole30.
- 2 small red onions
- 2 tablespoons coconut aminos
- 2 tbsp olive oil
- 2 tsp Dijon mustard or wholegrain mustard
- Juice from 1/2 a lemon
- Salt and black pepper , to taste
- 1-2 tbsps maple syrup , optional to taste. You can also sub with sugar-free maple syrup, date syrup or preferred sticky liquid sweetener.
- Preheat the oven to 400F.
- Cut squash and carrots into 1-inch chunks and place on a large baking sheet. Drizzle with oil and season to taste with salt and pepper. Roast for 15-20 minutes.
- Cut cauliflower into bite-sized florets, cut tofu into 1-inch chunks and slice onions into large chunks.
- Make the dressing by mixing all the ingredients into a bowl.
Remove squash and carrots from the oven and add the cauliflower, Brussels sprouts, tofu and onion. Season with salt and black pepper and drizzle with dressing. Toss to coat well.
Place the baking sheet back into the oven and roast again for 25-30 minutes, or until vegetables are tender and nicely roasted.
Broil for 1-2 minutes, if desired for a nice char.
Serve warm with favorite sides.
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