Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce

This sheet pan meal with tofu, vegetables, and a creamy peanut sauce is a flavorful and easy meal that only requires one pan and a few ingredients to whip up. It’s a great recipe for when you’re on-the-go but want a family-friendly, hearty meal to serve.

Why you’ll love this sheet pan meal:

• Quick: Make this meal in just 40-minutes
• Versatile: Add in whatever veggies you want, or that you have in your fridge that you’re trying to use up
• One Pan: Seriously, you only need one pan to whip this up (and a bowl to mix up the dressing/sauce)

Ingredient Notes:

Tofu: You are going to want extra firm tofu for this recipe, and you’ll want to press out any remaining moisture beforehand. This ensures you have the best consistency that holds it shape when you bake it up.

Protein: You could also try making this with chicken breasts instead of tofu; you can try cooking the chicken breasts whole alongside the vegetables until an internal temperature of 165F is reached.

How to make a sheet pan meal:

1. Preheat the oven to 425F.
2. Prepare the tofu: Slice into 2 slabs and place on a paper towel lined cutting board. Top with another piece of paper towel and another cutting board. Place something heavy on top for extra weight to get as much of the water as possible out of the tofu. Let sit 10 minutes while you prepare the vegetables.
3. To a sheet pan lined with parchment paper, toss chopped broccoli, red pepper, mushrooms and mango with 2 tbsp olive oil, salt and pepper. Move to the sides of the pan and leave the middle space open for the tofu.
4. Cut the pressed tofu into 1 inch cubes. Transfer the cubed tofu to a medium-sized bowl and add the cornstarch, olive oil, salt, and black pepper. Mix the ingredients together, without breaking the cubes.
5. Set onto the prepared tray in the middle and bake for 25 – 30 minutes until the tofu is starting to turn golden brown and the vegetables are tender-crisp. Make sure to flip halfway through.
6. While the tofu and vegetables are cooking, whisk together the peanut sauce and set aside.
7. Once the tofu and vegetables are done cooking, serve on a plate or bowl drizzled with the peanut sauce and sprinkle on the chopped green onions, cilantro and chopped peanuts. Optional: serve with your favourite grain like rice!

Expert Tips & FAQ:

What is a sheet pan meal? A sheet pan meal is a simple meal that can be made with only a sheet pan. Throw your protein, veggies, etc. all onto your pan, bake it, and you have a healthy meal ready to go.

Why are sheet pan meals good? They’re quick, easy, and use minimal dishes.

What temperature should a sheet pan meal be? This will vary between recipe but generally around 450 degrees.

Do you cover sheet pan meals with foil? This isn’t necessary unless the recipe calls for it.

Other recipes you’ll love:

• Quick + Easy Watermelon + Mint with Tofu Feta Salad
• Roasted Beet Salad with Feta and Pistachios
• Pearl Couscous Greek Salad with Tofu Feta and a Creamy Dill Dressing
• Greek Lentil Salad

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Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce

5 from 1 vote

This easy, and healthy sheet pan meal is the perfect quick dinner when you're on-the-go.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Vegetarian Dinner

Cuisine thai inspired

Servings 4

Calories 556 kcal

Ingredients

  

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For the tofu

• 350-400 g pressed extra firm tofu, cut into 1 inch cubes
• 1 1/2 tbsp corn starch
• 1 tsp salt
• 1/2 tsp pepper
• 1 tbsp olive oil

For the vegetables

• 2 cups chopped small broccoli florets
• 1 red pepper, cut into 1 inch pieces
• 2 cups chopped oyster mushrooms (or another mushroom of choice)
• 2 mangos, cubed
• 2 tbsp olive oil
• 3/4 tsp salt
• 1/2 tsp pepper

Garnishes

• 1/2 cup chopped cilantro
• 5-6 green onions, chopped
• 1/2 cup chopped peanuts

For the peanut sauce

• 1/4 cup peanut butter
• 2 tbsp spicy or regular sesame oil
• juice of half a lime
• 2 tbsp water
• 2 tbsp tamari
• 1 inch knob of ginger, grated
• 2 cloves garlic, grated
• 1 tbsp sambal chili pasta

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Instructions

 

• Preheat the oven to 425F.
• Prepare the tofu: Slice into 2 slabs and place on a paper towel lined cutting board. Top with another piece of paper towel and another cutting board. Place something heavy on top for extra weight to get as much of the water as possible out of the tofu. Let sit 10 minutes while you prepare the vegetables.
• To a sheet pan lined with parchment paper, toss chopped broccoli, red pepper, mushrooms and mango with 2 tbsp olive oil, salt and pepper. Move to the sides of the pan and leave the middle space open for the tofu.
• Cut the pressed tofu into 1 inch cubes. Transfer the cubed tofu to a medium-sized bowl and add the cornstarch, olive oil, salt, and black pepper. Mix the ingredients together, without breaking the cubes.
• Set onto the prepared tray in the middle and bake for 25 – 30 minutes until the tofu is starting to turn golden brown and the vegetables are tender-crisp. Make sure to flip halfway through.
• While the tofu and vegetables are cooking, whisk together the peanut sauce and set aside.
• Once the tofu and vegetables are done cooking, serve on a plate or bowl drizzled with the peanut sauce and sprinkle on the chopped green onions, cilantro and chopped peanuts. Optional: serve with your favourite grain like rice!

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Notes

• You could also try making this with chicken breasts instead of tofu; you can try cooking the chicken breasts whole alongside the vegetables until an internal temperature of 165F is reached.
• This would be a great recipe to meal-prep for lunch. Allow to fully cool and then divide between containers.
• Make this meal go even further by serving with rice or quinoa.

Nutrition

Calories: 556kcal | Carbohydrates: 34g | Protein: 23g | Fat: 40.5g | Saturated Fat: 6.2g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 20.6g | Sodium: 1621.7mg | Fiber: 7.8g | Sugar: 16.4g

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