Go Back
–+ servings
Print Recipe
5 from 1 vote

Sheet Pan Tofu and Veggies

Easy Italian style sheet pan tofu and veggies baked with a balsamic pesto marinade, cherry tomatoes, asparagus and peppers. One pan, high protein, lots of flavor.
Prep Time10 minutes
Cook Time20 minutes
marinated time30 minutes
Total Time1 hour
Course: main dish
Cuisine: Italian
Keyword: sheet pan, vegetarian
Servings: 4
Calories: 343kcal
Author: Sophie Viau

Equipment

  • Large baking sheet (half sheet pan)
  • Parchment paper or silicone baking mat
  • Mixing bowl
  • Whisk
  • Sharp knife and cutting board

Ingredients

For the tofu

  • 1 block about 14 oz / 400 g extra firm tofu, drained and pressed
  • 2 tablespoons balsamic glaze
  • Fresh basil leaves thinly sliced, for serving

For the marinade

  • ¼ cup olive oil
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon basil pesto
  • 1 teaspoon garlic powder
  • ½ teaspoon fine sea salt
  • ¼ teaspoon black pepper

For the veggies

  • 1 cup cherry tomatoes halved
  • 15 asparagus stalks trimmed and cut in thirds
  • 1 small red onion sliced into wedges
  • 1 bell pepper yellow or red, sliced
  • 2 tablespoons olive oil
  • ½ teaspoon fine sea salt or to taste
  • ¼ teaspoon black pepper

To serve (optional)

  • Cooked rice quinoa or short pasta
  • Extra basil pesto or grated Parmesan

Instructions

  • Wrap the tofu block in a clean kitchen towel and place a small cutting board or plate on top with something light to weigh it down. Let it sit for 15 to 20 minutes to remove extra moisture.
  • In a medium bowl, whisk together olive oil, balsamic vinegar, basil pesto, garlic powder, salt and pepper until the mixture looks smooth and slightly thick.
  • Unwrap the tofu and cut it into cubes or triangles about 1 inch in size. Add the tofu to the bowl with the marinade and gently toss so every piece is coated. Let it sit at room temperature for at least 30 minutes, stirring once or twice.
  • Preheat the oven to 400°F (200°C). Line a large sheet pan with parchment paper. Add the cherry tomatoes, asparagus pieces, red onion and bell pepper to the pan. Drizzle with olive oil, sprinkle with salt and pepper, and toss everything so the veggies are lightly coated. Spread them out in a single layer.
  • Arrange the marinated tofu pieces over and around the vegetables, leaving a bit of space between each piece. Spoon any extra marinade from the bowl over the tofu.
  • Place the pan on the center rack. Bake for 15 to 20 minutes, then carefully flip the tofu pieces. Continue baking for another 5 to 10 minutes, until the tofu is golden and the vegetables are tender with browned edges.
  • Remove the pan from the oven. Drizzle everything with balsamic glaze and sprinkle with fresh basil. Taste and adjust salt and pepper. Serve warm over rice, quinoa or pasta, or straight from the pan.

Notes

  • Extra crispy tofu: For even crispier tofu, leave it in the oven a few extra minutes after the veggies are done, or move the pan under the broiler for 1 to 2 minutes, watching closely.
  • Veggie swaps: You can swap some of the asparagus for broccoli florets, zucchini or green beans. Harder vegetables like sweet potato will need an extra 10 minutes before you add the tofu.
  • Make it a meal prep: Divide the tofu and veggies into containers with cooked grains. They keep well in the fridge for up to 4 days and make easy lunches.
  • Flavor boost: If you love a strong pesto flavor, stir an extra spoonful of pesto into the hot pan right before serving or drizzle a little on each bowl.

Nutrition

Calories: 343kcal | Carbohydrates: 17g | Protein: 11g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Cholesterol: 0.3mg | Sodium: 632mg | Potassium: 331mg | Fiber: 4g | Sugar: 8g | Vitamin A: 1645IU | Vitamin C: 52mg | Calcium: 162mg | Iron: 3mg
QR Code linking back to recipe