
This Sheet Pan Tofu & Vegetables recipe served with quinoa and the most delicious creamy lime and cilantro sauce, is a quick, healthy, and delicious meal perfect for busy weeknights. It’s packed with nutritious ingredients all roasted to perfection, and is ready in just 30 – 40 minutes with minimal prep and hands-off cooking time.
Ingredient Notes
- Tofu: Firm or extra-firm tofu works best. Make sure to press out the excess water for better texture.
- Sweet Potato: Adds a natural sweetness and heartiness to the dish. Butternut squash can be a good substitute.
- Bell Peppers: Use any color you like for a vibrant and flavorful dish. I used green and red peppers – but some people prefer the sweeter flavors of red and yellow peppers!
- White Onion: Adds a subtle sweetness and aroma – red onion or shallots can be used as alternatives.
- Quinoa: I love quinoa because it’s a nutritious grain that’s high in protein and pairs well with roasted veggies and tofu. Brown rice or couscous can be used if preferred.
- Cornflour: Helps to crisp up the tofu. Arrowroot or tapioca starch can be substituted.
- Seasonings: Paprika, cumin, oregano, and onion powder are the bulk of the seasonings we use to flavor the tofu and vegetables – with a creamy sauce adding a lot of flavor too.
- Greek Yogurt: Forms the base of the creamy sauce. A dairy-free yogurt can be used for a vegan version.
- Cilantro and Lime: Fresh and zesty, perfect for the sauce. Another potential variation would be using parsley and lemon instead.
How To Make Sheet Pan Tofu & Vegetables
- Prep the Vegetables:
- Preheat your oven to 200C | 395F and line your baking sheet with baking paper. Dice the sweet potato and bell peppers, and slice the onion. Spread them on half of a large baking tray.
- Prepare the Tofu:
- Drain the tofu and pat it dry, gently squeezing out any excess water. Slice the tofu into triangles and sprinkle with cornflour to lightly cover. Place the tofu on the other half of the baking sheet.
- Season Everything:
- In a small bowl, combine the paprika, cumin, oregano, onion powder, and oil. Pour over the tofu and vegetables, using your hands or a spoon to coat evenly. Place the baking sheet in the oven and bake for 25-30 minutes.
- Cook the Quinoa & Make the Sauce:
- While the tofu and vegetables are baking, cook the quinoa according to the package instructions (about 15 minutes). Then, in a blender, combine the Greek yogurt, cilantro, lime juice, water, garlic powder, salt, and pepper. Blend until smooth and creamy.

Store any leftovers in an airtight container in the refrigerator for up to 3 days. The sauce can be stored separately to keep it fresh. Reheat the tofu and vegetables in the oven or microwave, and drizzle with the sauce before serving.
How To Serve?
Serve this sheet pan tofu and vegetables dish as a main course for lunch or dinner. It’s also great for meal prep, as it stores well and can be easily reheated. For a bit of extra crunch, top with some toasted nuts or seeds.

FAQs
Can I make this recipe ahead of time? Yes, you can prep the vegetables and tofu, and even make the sauce ahead of time. Store them separately and bake the tofu and vegetables when ready to serve.
Is this recipe vegan? To make this recipe vegan, simply use a dairy-free yogurt for the sauce.
Can I freeze the leftovers? The tofu and vegetables can be frozen, but the sauce is best made fresh. Freeze the tofu and veggies in an airtight container for up to 2 months. Thaw in the refrigerator and reheat before serving.
Frequently Asked Questions About Recipes
- → What type of tofu works best?
Firm or extra-firm tofu holds its shape well and crisps nicely when roasted. Make sure to press out excess moisture for best results.
- → Can I use different vegetables?
Yes, feel free to substitute with vegetables like zucchini, carrots, or cauliflower. Keep pieces uniform for even roasting.
- → How can I make the dish vegan?
Swap the Greek yogurt in the sauce for a dairy-free alternative like coconut or soy yogurt to make it completely plant-based.
- → Can I prepare this ahead of time?
Absolutely. You can prep the tofu, vegetables, and sauce in advance. Bake the tofu and veggies just before serving for best texture.
- → How should I store leftovers?
Store components in separate airtight containers in the fridge for up to 3 days. Reheat before serving and drizzle with fresh sauce.