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Sheet Pan Tofu Vegetables

Section: Fast and Simple Recipes for Busy Days

This vibrant dish features roasted tofu and vegetables on a sheet pan, paired with fluffy quinoa and a zesty, creamy cilantro-lime sauce. It's perfect for busy weeknights thanks to minimal prep and hands-off cooking. Firm tofu crisps up beautifully while sweet potatoes, bell peppers, and onion caramelize in the oven. The yogurt-based sauce adds brightness and richness, making this a satisfying yet wholesome option. With flexible ingredients and easy substitutions, this meal is as adaptable as it is delicious.

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Published By Ioana
Updated on Tue, 10 Jun 2025 00:03:52 GMT
A bowl of food with tofu and vegetables. Bookmark
A bowl of food with tofu and vegetables. | ioanacooks.com

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.
A bowl of food with tofu, vegetables and sauce. Bookmark
A bowl of food with tofu, vegetables and sauce. | ioanacooks.com

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.

A bowl of food with tofu, vegetables, and sauce. Bookmark
A bowl of food with tofu, vegetables, and sauce. | ioanacooks.com

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.

Sheet Pan Tofu Vegetables

Tofu, roasted veggies, and creamy lime sauce served with quinoa — quick, healthy, and full of flavor.

Time Needed to Prep
15 minutes
Cooking Duration
30 minutes
Overall Time
45 minutes
Published By: Ioana

Category of Recipe: Quick & Easy

Preparation Difficulty: Easy to Make

Type of Cuisine: Fusion

Number of Portions: 4 How Many It Serves (1 sheet pan meal with sauce and quinoa)

Dietary Preferences: Made for Vegetarians, No Gluten

Ingredients You'll Need

→ Main Ingredients

Ingredient 01 1 block firm or extra-firm tofu, pressed and sliced into triangles
Ingredient 02 1 large sweet potato, diced
Ingredient 03 1 red bell pepper, diced
Ingredient 04 1 green bell pepper, diced
Ingredient 05 1 medium white onion, sliced
Ingredient 06 1 tablespoon cornflour
Ingredient 07 1 tablespoon olive oil
Ingredient 08 1 teaspoon paprika
Ingredient 09 1 teaspoon ground cumin
Ingredient 10 1 teaspoon dried oregano
Ingredient 11 1 teaspoon onion powder

→ For Serving

Ingredient 12 1 cup dry quinoa, cooked according to package instructions

→ Creamy Cilantro Lime Sauce

Ingredient 13 1/2 cup Greek yogurt or dairy-free yogurt
Ingredient 14 1/4 cup fresh cilantro leaves
Ingredient 15 2 tablespoons lime juice
Ingredient 16 2 tablespoons water
Ingredient 17 1/2 teaspoon garlic powder
Ingredient 18 Salt, to taste
Ingredient 19 Black pepper, to taste

Steps to Follow

Step 01

Preheat oven to 200°C (395°F) and line a large baking sheet with parchment paper. Dice sweet potato and bell peppers, slice the onion, and arrange on one half of the tray.

Step 02

Drain and pat dry the tofu, pressing to remove excess moisture. Cut into triangles and coat lightly with cornflour. Place on the other half of the baking sheet.

Step 03

Mix paprika, cumin, oregano, onion powder, and olive oil in a small bowl. Drizzle over tofu and vegetables, and toss to coat evenly. Roast for 25–30 minutes.

Step 04

While the tofu and vegetables roast, cook the quinoa according to the package instructions, about 15 minutes.

Step 05

Blend Greek yogurt, cilantro, lime juice, water, garlic powder, salt, and pepper until smooth and creamy.

Step 06

Serve the roasted tofu and vegetables over a bed of quinoa and drizzle with the creamy cilantro lime sauce.

Extra Tips

  1. Cut vegetables uniformly to ensure even roasting.
  2. Adjust sauce consistency with water as needed.
  3. Store sauce separately to maintain freshness.
  4. Tofu and vegetables can be frozen for up to 2 months.

Tools You'll Need

  • Large baking sheet
  • Parchment paper
  • Mixing bowls
  • Blender or food processor
  • Knife and cutting board
  • Medium saucepan

Allergen Information

Carefully check food labels for allergens and consult an expert if you're uncertain.
  • Contains soy (tofu)
  • Contains dairy (Greek yogurt), use dairy-free alternative if needed

Nutritional Information (Per Serving)

Remember, these values are for guidance only and shouldn't replace advice from a professional.
  • Calories Per Serving: 420
  • Total Fat: 18 grams
  • Carbohydrate Amount: 45 grams
  • Protein Amount: 22 grams