Looking for a quick, healthy, and satisfying sheet pan recipe? This easy sheet pan tofu and veggies is the answer! This simple yet flavorful dish is packed with plant-based protein and loads of nutrients from roasted sweet potatoes and broccoli. It’s an easy, no-fuss dinner (or meal prep!) that requires minimal effort and cleanup—perfect for prepping on those super busy weeks. Whether you're a vegan or just looking for a healthy, meatless option, this recipe is for you.
I started making this recipe all the time during the busy season after having my second baby. I wanted healthy high protein meals to assist with my health and fitness goals but I needed them to be easy to make with very little brain power involved.
The simple ingredients in this recipe make it easy to pull together during a busy day. And tossing everything on a sheet pan makes this recipe even easier. Not to mention, this meal prep is also very cheap and budget-friendly.
The tofu adds a savory meatiness, the sweet potato adds a melt-in-your mouth soft texture with a hint of sweetness, and the broccoli adds extra nutrients and bulk to the meal to keep you full and satisfied throughout your day.
If you're looking for more high protein vegan meals to prep, make sure to check out these meal prep ideas, high protein vegan salads, or air fryer tofu recipes.
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Ingredients
You'll need these simple ingredients.
- Extra-firm tofu (I always use the Nasoya brand; you could even use super firm tofu instead if you're short on time to remove the need to press the extra liquid out first)
- Frozen broccoli florets
- Sweet potatoes
- Olive oil or avocado oil
- Salt
- Pepper
- Cornstarch
See recipe card for quantities.
Why You’ll Love This Tofu Sheet Pan Dinner
This sheet pan dinner is one of the easiest meals you can make while also giving you plenty of protein and lots of veggies. The simplicity of the main ingredients combined with the flavor-packed roasting process makes it a winner every time. Here’s why you’ll love it:
Customizable
While this recipe features sweet potatoes and broccoli, you can easily swap out with your choice of veggies based on what you have on hand or what’s in season. Brussels sprouts, cauliflower, red peppers, or zucchini would all work wonderfully here. This makes it an adaptable recipe that you can enjoy year-round. You could keep it as is or add any sauce you like - peanut sauce, tahini sauce, sweet chili sauce, or just soy sauce for extra flavor. If you're wanting more carbs, simply add some brown rice, white rice, wild rice, quinoa, or an ancient grain.
Quick and Easy
This recipe requires minimal preparation—just roll the tofu in oil, cornstarch, salt, and pepper, and chop up your veggies. Pop everything onto a sheet pan, and bake. That's it! No complicated steps, no time-consuming cooking techniques. It’s the ultimate time-saver.
Minimal & Easy Clean Up
Sheet pans and a mixing bowl. That’s all you need for this healthy dinner. After roasting, simply wipe down the pan, and you’re done. This means fewer dishes, less hassle, little effort, and maximum efficiency, making it perfect for busy weeknights or when you’re craving something simple.
Tips for Success
Add flavor: Feel free to experiment with different spices or herbs like smoked paprika, garlic powder, onion powder, or thyme for added flavor.
Press the tofu: For crispy roasted tofu, press it for at least 10-15 minutes to remove excess water before seasoning and baking.
Even roasting: Be sure to chop your veggies into similar-sized pieces for even roasting.
Health Benefits of Tofu and Roasted Veggies
This sheet pan meal isn’t just easy—it’s also incredibly nutritious. Let’s break down the benefits.
Tofu: A Plant-Based Protein Powerhouse
Tofu is a fantastic source of plant-based protein, making it a great option for vegans, vegetarians, or anyone looking to add more plant protein to their diet. Tofu is also rich in iron. It’s low in calories and contains healthy fats, making it a filling option for anyone looking to manage their weight.
Nutrition Highlights of Tofu:
- High in protein (especially important for muscle repair and growth)
- Rich in iron and calcium
- Low in saturated fat
- Contains all nine essential amino acids
Sweet Potatoes: A Nutrient-Dense Superfood
Sweet potatoes are loaded with vitamins and minerals, including vitamin A (beta-carotene), which supports healthy vision and immune function. They’re also high in fiber, which helps with digestion and keeps you feeling fuller for longer. Plus, sweet potatoes are an excellent source of complex carbohydrates, making them a great energy-boosting food.
Nutrition Highlights of Sweet Potatoes:
- High in fiber, promoting healthy digestion
- Packed with vitamin A, which supports immune health
- Rich in antioxidants that fight inflammation
- Good source of potassium, which helps regulate blood pressure
Broccoli: A Veggie Packed with Nutrients
Broccoli is a true superfood. This green veggie is a powerhouse of vitamins, minerals, and fiber. It's especially high in vitamin C, which supports the immune system, and vitamin K, which is essential for bone health. Broccoli is also rich in antioxidants, which help protect cells from damage and support overall health.
Nutrition Highlights of Broccoli:
- Rich in vitamin C for immune support
- Contains vitamin K for bone health
- High in fiber for digestive health
- Packed with antioxidants that fight inflammation
Equipment
I got these sheet pans off of Amazon a while back, and they are such great quality. They are thick and sturdy and don't bend in the oven. They're also big and can fit tons of food on them but can still fit in the oven.
I've had this tofu press for a few years now and it works great. I hand wash it after each use and let it air dry before putting it away.
You'll also need a mixing bowl - any mixing bowl will work.
Storage
I like to portion out each portion into four meal prep containers and store them in the fridge for 3-5 days to pull out and eat quickly. But you could also store the sweet potatoes, broccoli, and tofu separately in an airtight container and put together bowls prior to serving.
Related
Looking for other recipes like this? Try these:
Sheet pan tofu and veggies is the perfect meal for anyone looking for a healthy, easy, and delicious dinner option. Packed with plant-based protein and nutrient-rich veggies, this dish is not only good for you but also simple to make. Whether you're a busy mom, a meal prepper, or just someone looking for a wholesome meal, this recipe will quickly become a go-to in your meal rotation.
Give this easy sheet pan meal a try, and let us know how it turns out! It’s a simple yet nutritious way to fuel your body and satisfy your taste buds.
Recipe
Easy Sheet Pan Tofu and Veggies Recipe (High Protein)
Equipment
- parchment paper
- 1 Large Mixing Bowl
Ingredients
- 2 14-oz blocks extra-firm tofu, drained and pressed
- 1 16-oz bag frozen broccoli florets
- 2 lb sweet potatoes, washed and chopped into ~½-inch pieces (about 3 medium or 2 large sweet potatoes)
- 4 tablespoon olive or avocado oil, divided
- 1½ teaspoon salt, divided (or to taste)
- black pepper (to taste)
- 4 tablespoon cornstarch
Instructions
- Press the extra firm tofu in a tofu press or between clean towels to drain out excess moisture for 5-10 minutes each.
- While the tofu is pressing, chop the sweet potatoes and open the frozen broccoli. In a large mixing bowl, combine the broccoli, 1 tablespoon avocado oil, and ¼ teaspoon salt (or to taste). Spread in a single layer onto parchment paper-lined baking sheets. Then in the same mixing bowl, combine the sweet potatoes, 1 tablespoon avocado oil, and ¼ salt (or to taste) and spread onto the baking sheets.
- Preheat oven to 425℉. Once the tofu is done pressing, chop it in half lengthwise, then in 3 slices on one side, then 5 slices on the other side to have 30 cubes total. (Note: See photos/video for reference; each serving is equal to 15 pieces of tofu so cutting it this way makes portioning it out easier later.)
- In the same large mixing bowl, add the tofu cubes, 2 tablespoon avocado oil, 1 teaspoon salt, and a generous amount of black pepper. Using your hands very gently (as to not break them apart), mix the tofu cubes so that they are fully coated with oil. Then add 4 tablespoon cornstarch and mix gently with your hands to coat the tofu again.
- Spread the tofu cubes in a single layer onto the remaining space of the parchment paper-lined baking sheets. Bake both sheets for 30 minutes, flipping halfway. The sweet potatoes may need an extra 15-30 minutes to cook, depending on how big the pieces are. The veggies will be ready when the broccoli is slightly charred and the sweet potatoes are fork tender and slightly browned. (The sweet potatoes will take longer to cook if they were cut into larger pieces.) Enjoy!
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