I’ll be honest—there was a time when I thought tofu was boring. It just sat there, bland and mushy, and I had no clue how to make it something the whole family would actually enjoy. That changed the night I tossed it with some homemade teriyaki sauce and roasted it on a sheet pan with a rainbow of veggies. Game changer.

This recipe became one of my midweek go-to’s when life feels full and dinner needs to be simple. The tofu crisps up beautifully in the oven, the veggies get that perfect caramelized edge, and the teriyaki glaze brings it all together with that sweet-savory magic. Plus, everything cooks on one pan, so cleanup is a breeze.

If you’re craving something light, flavorful, and nourishing, this one’s for you.

Ingredients:

For the tofu & veggies:

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

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 small red onion, sliced

• 1 zucchini, chopped

• 1 cup broccoli florets

• 2 tablespoons olive oil

• Salt and pepper to taste

For the teriyaki sauce:

• 1/4 cup low-sodium soy sauce or tamari

• 2 tablespoons maple syrup

• 1 tablespoon rice vinegar

• 1 tablespoon sesame oil

• 1 teaspoon grated fresh ginger

• 2 garlic cloves, minced

• 1 teaspoon cornstarch mixed with 1 tablespoon water (slurry) 

Instructions:

1. Prep the tofu: Press tofu for at least 15–20 minutes to remove excess water. Cut into 1-inch cubes.

2. Make the sauce: In a small saucepan, combine soy sauce, maple syrup, vinegar, sesame oil, ginger, and garlic. Bring to a simmer. Stir in the cornstarch slurry and simmer until thickened, about 2–3 minutes. Remove from heat.

3. Marinate the tofu: In a bowl, toss tofu cubes with half of the teriyaki sauce. Let it sit while the oven preheats.

4. Roast: Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper. Spread tofu and veggies out in a single layer. Drizzle with olive oil, season lightly with salt and pepper, and toss to coat.

5. Bake: Roast for 25–30 minutes, flipping tofu halfway through, until golden and slightly crispy.

6. Serve: Drizzle remaining teriyaki sauce over the cooked tofu and veggies before serving. Garnish with sesame seeds or green onions if desired.

Sarah's Tips:

• Want extra crispy tofu? Use an air fryer for the tofu portion before tossing it back with the veggies.

• Serve it over brown rice, quinoa, or cauliflower rice for a full meal.

• Swap in seasonal veggies like snap peas, mushrooms, or carrots.

• Make the sauce ahead and store in the fridge up to 5 days.  

Nutrition (per serving, serves 4): Calories: 290
Protein: 14g
Carbohydrates: 24g
Fat: 17g
Fiber: 5g
Sugar: 9g

This sheet-pan dinner brings that cozy, takeout-style flavor—without the grease or guilt. It's one of those meals that feels like a little win after a long day. Give it a try this week and see what your crew thinks!