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Simple Tofu Sheet Pan Dinner

I’m not sure if I’m the only one out there who likes eating Tofu but the whole time – not realizing that there are so many different variations of how you can enjoy it. I always thought tofu is only for stir fry. Come to find out, you can toss it in the oven and roast it! Which is why I had to create this easy and Simple Tofu Sheet Pan Dinner! This recipe also features a delicious Dairy Free Cilantro Cream Sauce that you can make or you can substitute with store-bought sauce or dressing.

dairy free cilantro cream sauce
Dairy Free Cilantro Cream Sauce

I always have various left over veggies for the week. I never want to waste them and I like to come up with something new, especially because I love enjoying Meatless Mondays.

This dish is perfect for your next Meatless Monday Meal Prep!

What is Tofu?

First off, if you aren’t familiar with Tofu and you wonder what the heck is this?! , it’s basically soy beans soaked in water. I enjoy meat too, but I try to always switch things up. I really do like vegetarian cuisine and plant based recipes which is how I got into eating and preparing Tofu at home.

simple tofu sheet pan dinner
Simple Tofu Sheet Pan Dinner

What are the different ways you can eat Tofu?

When you start to experiment with vegetarian cuisine and want to try tofu, I suggest Thai, Vietnamese and Mexican cuisine/dishes. You can experience all the ways they prepare it. Tofu can be seared/pan fried, deep fried, baked, coated and raw. Crispy is definitely one of my favorite tofu textures! I like to create tofu curries and enchiladas and as I continue to grow my tofu culinary knowledge, I love to make tofu chicken nuggets.

Tofu is delicious with soy sauce or coconut aminos, different oils such as sesame oil and olive oil, and you can totally have tofu in a sandwich or on top of rice.

Here is a piece of advice to save you from what I went through: There are different forms of it, so when a recipe says tofu, be sure to always check if it needs extra firm tofu, firm or soft tofu. This really makes a difference. Soft tofu is used for vegan desserts mainly while firm and extra firm are used for the savory dishes and hold their texture well. When I prepared my first vegetarian meal many years ago, I bought soft tofu and I remember looking at the dish like hmmm..doesn’t look anything like the picture here in this magazine.. LOL

What other vegetables can I substitute with?

Honestly, you will probably love this dish with any vegetable that will roast well in the oven. But let me give you some suggestions:

  1. green beans
  2. cauliflower
  3. brussel sprouts
  4. onions
  5. sweet potatoes
  6. gold potatoes
  7. zucchini
  8. eggplant
  9. asparagus
  10. mushrooms

A tip when cooking this dish and if you going to use an alternative vegetable, you want to take into account the vegetables that will cook faster than others such as the asparagus. Add this half way through cooking so that you won’t have soggy asparagus.

simple tofu sheet pan dinner
simple tofu sheet pan dinner

Simple Tofu Sheet Pan Dinner

Do you ever find yourself with a bunch of left over vegetables at the end of the week? Don't throw them out! Try this Simple Tofu Sheet Pan Dinner! It will be ready in less than 30 minutes. Pair it with this Vegan Cilantro Cream Sauce and you're set!
Prep Time 10 mins
Cook Time 20 mins
Course Dinner, Lunch
Cuisine American
Servings 2 people
Calories 599 kcal


  • 1 large sheet pan
  • Spatula
  • Foil
  • food processor if making the cilantro cream sauce, if you are using another sauce, you can skip this piece of equipment
  • cutting board
  • paper towels


  • 10 ounces tofu extra firm, drained and cubed
  • 1 cup butternut squash cubed, large dice
  • 2 cups broccoli
  • 3 large carrots peeled, large dice
  • 2 tablespoons olive oil extra virgin
  • 1/2 avocado sliced
  • 2-3 tablespoons green onion
  • 1-2 tablespoons cilantro cream sauce optional
  • 1/2 teaspoon salt and pepper as needed

Dairy Free Cilantro Cream Sauce

  • 2 tablespoons extra virgin olive oil plus 1 tsp
  • 1-2 garlic cloves minced
  • 1 teaspoon red wine vinegar
  • 1/2 cup fresh cilantro chopped
  • 1/4 cup plant based sour cream
  • 1 tablespoon green onion chopped
  • salt and pepper as needed


Dairy Free Cilantro Cream Sauce

  • Combine the ingredients in a food processor and pulse to blend, season with a dash of salt and pepper to taste.

Simple Tofu Sheet Pan Dinner

  • Preheat the oven at 400 degrees.
  • Wash and prepare your vegetables. Drain the tofu. Place the block on the cutting board.Blot out any extra water from the tofu with paper towels. Slice the tofu and repeat blotting if needed. Cube the tofu into a large dice.
    On a large foiled sheet pan, spread the vegetables. 
  • Place the tofu on the pan.
  • Toss in olive oil, green onion , salt and pepper.
  • Place in oven for 20 minutes. Let cool for 5 minutes then serve and top with cilantro cream and avocado slices.
  • Enjoy!


Serving: 2gCalories: 599kcalCarbohydrates: 41gProtein: 17gFat: 44gSaturated Fat: 7gPolyunsaturated Fat: 8gMonounsaturated Fat: 26gSodium: 927mgPotassium: 1395mgFiber: 11gSugar: 12gVitamin A: 26484IUVitamin C: 111mgCalcium: 175mgIron: 4mg
Keyword Baked Tofu, Dinner in 30 Minutes, Simple Vegan Recipes, Tofu Sheet Pan DInner, Vegetarian Meals
Tried this recipe?Let us know how it was!

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