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- 1 block (14 oz) firm tofu, pressed and cubed - 2 cups mixed bell peppers, sliced (red, yellow, and green) - 1 cup broccoli florets - 1 cup snap peas When making Sheet Pan Teriyaki Tofu & Veggies, the main ingredients are vital. Firm tofu gives a nice texture. It holds up well during cooking. Mixed bell peppers add color and sweetness. Broccoli florets bring a crunchy bite. Snap peas add a fresh, crisp taste. These veggies make the dish bright and fun. - 3 tablespoons soy sauce (or tamari for gluten-free) - 2 tablespoons maple syrup - 1 tablespoon sesame oil - 2 cloves garlic, minced - 1 teaspoon fresh ginger, grated The teriyaki sauce is where the magic happens. Soy sauce or tamari creates a salty base. Maple syrup adds sweetness. Sesame oil gives a nutty flavor. Garlic and ginger add depth and warmth. Together, these ingredients create a balanced sauce that coats the tofu and veggies perfectly. - 1 tsp sesame seeds, for garnish - 3 green onions, thinly sliced, for garnish Garnishes make your dish pop! Sesame seeds add crunch and a nutty taste. Green onions add a fresh bite. They enhance the look and flavor. Sprinkle them on just before serving for the best effect. 1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper. This helps with easy cleanup. 2. In a bowl, whisk together the following for the teriyaki sauce: - 3 tablespoons soy sauce (or tamari for gluten-free) - 2 tablespoons maple syrup - 1 tablespoon sesame oil - 2 cloves garlic, minced - 1 teaspoon fresh ginger, grated 3. In a large mixing bowl, add 1 block of cubed firm tofu. Pour half of the teriyaki sauce over the tofu. Toss gently to coat. Let it marinate for about 10 minutes. This helps the tofu absorb the sauce. 4. On the prepared sheet pan, arrange the marinated tofu. Scatter 2 cups of sliced mixed bell peppers, 1 cup of broccoli florets, and 1 cup of snap peas around the tofu. 5. Drizzle the remaining teriyaki sauce over the veggies and tofu. Toss lightly on the sheet pan to coat everything evenly. 6. Bake in the preheated oven for about 25-30 minutes. Stir halfway through baking. This ensures even cooking. You want the tofu to be golden brown and the veggies tender. 7. Once baked, remove from the oven. Sprinkle with sesame seeds and sliced green onions for garnish. Serve the dish over cooked rice or quinoa for a complete meal. Enjoy the rainbow of flavors! Marinating tofu is key for flavor. It absorbs the teriyaki sauce and becomes delicious. I recommend marinating it for at least 10 minutes. The longer, the better! When it comes to veggies, fresh ingredients matter. Choose bright, crisp bell peppers and vibrant broccoli. Snap peas should be firm and green. This keeps the dish colorful and tasty. Pair your dish with cooked rice or quinoa. This adds a nice base and absorbs the sauce. For a pretty presentation, serve the tofu and veggies over the grains. Drizzle with extra teriyaki sauce for more flavor. A lime wedge on the side brightens the dish. Just a squeeze adds freshness! You can swap out ingredients based on what you have. Try other vegetables like carrots or zucchini. If you want a different flavor, use coconut aminos instead of soy sauce. For spice, add red pepper flakes or sriracha to the sauce. Adjust the heat to suit your taste buds! {{image_2}} To make this dish low-carb, swap out the rice or quinoa for cauliflower rice. This change lowers carbs while keeping flavors. You can also use zucchini noodles for a fun twist. For sweetness without added sugar, consider using stevia or monk fruit sweetener. These options keep your teriyaki sauce sweet and tasty. Feel free to mix up the veggies! Try carrots, asparagus, or even mushrooms. Each veggie adds its unique flavor and texture. You can also play with sauces. Add some chili paste for heat or peanut sauce for a nutty twist. Experimenting keeps your meals exciting! If you own an air fryer, you can cook the tofu and veggies in it. This method gives you a crispy finish. Just set the air fryer to 375°F (190°C) for about 15-20 minutes. Stir halfway for even cooking. You can also stir-fry the ingredients in a pan. Heat some oil, add tofu and veggies, and cook until tender. This method is quick and delicious! To store leftovers, let the dish cool first. Place the tofu and veggies in an airtight container. This helps keep the food fresh. You can store it in the fridge for up to four days. When reheating, use the microwave or oven. If using the microwave, warm it in short bursts. Stir it to heat evenly. For the oven, preheat to 350°F (175°C) and heat for about 10 minutes. This keeps the tofu crispy and the veggies tender. Yes, you can freeze this dish! Freezing helps keep it for longer. To freeze, let the dish cool completely. Place it in a freezer-safe container or bag. Make sure to remove as much air as possible. For best results, eat it within three months. This keeps the flavors and textures nice. When ready to eat, thaw it in the fridge overnight. Then, reheat it as mentioned earlier. In the fridge, this dish lasts about four days. If you freeze it, it can last up to three months. Always check for any off smells or changes in texture before eating. This ensures you enjoy your meal at its best! Is this recipe gluten-free? Yes, this recipe can be gluten-free. Use tamari instead of soy sauce. Tamari is a gluten-free option that tastes great. Can I use different types of tofu? You can use other types of tofu. Soft tofu may break apart easily. Firm or extra-firm tofu works best for this dish. How to press tofu effectively? To press tofu, wrap it in a clean towel. Place a heavy object on top. Let it sit for 15-30 minutes to remove excess water. What if I don’t have sesame oil? If you lack sesame oil, use vegetable oil or olive oil. The flavor will change a bit but still taste good. How can I tell when the tofu is done? The tofu is done when it is golden brown. It should feel firm to the touch. The veggies should be tender but still bright. Can I make this recipe ahead of time? Yes, you can prep this dish ahead of time. Marinate the tofu and chop the veggies. Store them in the fridge for up to a day before baking. In this post, I shared a simple recipe for teriyaki tofu and veggies. You learned about the key ingredients, including firm tofu and fresh vegetables. I walked you through easy steps to prepare and bake the dish. I also provided helpful tips for serving, customizing, and storing leftovers. Remember, this recipe is fun to make and easy to adapt. Enjoy trying different veggies and sauces. You can make it your own. Happy cooking!

Sheet Pan Teriyaki Tofu & Veggies

Create a delicious and healthy meal with this Sheet Pan Teriyaki Tofu & Veggies recipe! Packed with vibrant vegetables and flavorful tofu, it's an easy dish that comes together quickly for a weeknight dinner. With just one pan to clean, you'll have more time to enjoy your meal. Ready to add this tasty recipe to your culinary repertoire? Click through for the full details and start cooking today!
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Ingredients
  

1 block (14 oz) firm tofu, pressed and cubed

2 cups mixed bell peppers, sliced (red, yellow, and green)

1 cup broccoli florets

1 cup snap peas

3 tablespoons soy sauce (or tamari for gluten-free)

2 tablespoons maple syrup

1 tablespoon sesame oil

2 cloves garlic, minced

1 teaspoon fresh ginger, grated

1 tsp sesame seeds, for garnish

3 green onions, thinly sliced, for garnish

Cooked rice or quinoa, for serving

Instructions
 

Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper for easier cleanup.

    In a bowl, whisk together the soy sauce, maple syrup, sesame oil, minced garlic, and grated ginger. This will be your teriyaki sauce.

      In a large mixing bowl, add the cubed tofu and half of the teriyaki sauce. Toss to coat the tofu well, marinating for about 10 minutes.

        On the prepared sheet pan, arrange the marinated tofu and scatter the sliced bell peppers, broccoli florets, and snap peas around it.

          Drizzle the remaining teriyaki sauce over the veggies and tofu. Toss lightly on the sheet pan to distribute the sauce evenly.

            Bake in the preheated oven for about 25-30 minutes, or until the tofu is golden brown and the veggies are tender but still vibrant. Stir halfway through baking to ensure even cooking.

              Once done, remove from the oven and sprinkle with sesame seeds and sliced green onions for garnish.

                Prep Time: 15 min | Total Time: 45 min | Servings: 4

                  - Presentation Tips: Serve the tofu and veggies over a bed of rice or quinoa, drizzled with extra teriyaki sauce if desired. Place a lime wedge on the side for a fresh squeeze before eating!