This Teriyaki Tofu and Roasted Broccoli Sheet Pan Dinner is so quick you’ll feel like your dinner dream came true.
Sheet-pan dinners are our new obsession and with good reason.
Sheet-pan roasting gives protein wonderfully-crispy edges, turns vegetables mellow and sweet, and creates delicious stir fry-like sauces from a sprinkling of spices, juices, and condiments – and all with minimal supervision of your oven so you get to the more important things in life. 
With the release of our new cookbook TAHINI and TUMERIC: 101 Middle Eastern Classics Made Irresistibly Vegan, we haven’t had much extra time lately so sheet-pan meals have become a mainstay in our homes. Thanks to the endless variations of frozen vegetable blends and spices available in the markets today, the options for sheet-pan meals are truly limitless.
One ingredient that we always have on hand is a bag of frozen chopped onions – they are easily blended with other vegetables (fresh or frozen) and add a touch of sweetness once roasted and caramelized. We love to use vegan protein in our sheet-pan meals including extra-firm tofu (no draining necessary), tempeh, or seitan. Try topping your sheet-pan meal with roasted nuts (peanuts or cashews are delicious!), sesame seeds, red pepper flakes, dukkah, good quality tamari, coconut liquid aminos, sriracha or hot sauce.
You can find some great tips for sheet-pan meals on our posting for delicious Cauliflower-Chickpea Sheet-pan Dinner. Here are some basics when making our Sesame-Teriyaki Tofu & Roasted Broccoli Sheet-Pan Dinner or when you create your own:
Choose your vegetables – Winter root vegetables caramelize, and lighter spring greens can be roasted until crispy
Choose your protein – Vegan soy proteins or beans are great options
Select a flavor profile – Mexican spices like chili powder, cumin, and lime bring heat; Middle Eastern spices like za’atar and sumac are earthy; Asian flavors include teriyaki, ginger, garlic, Indian pices like Garam Masala and coconut milk will transport you to far away lands
Choose your liquid – Balsamic vinegar or lemon juice can punch up flavor; fruit juice and soy sauce add sweetness
Toss with olive oil and roast – 400 degrees for 30 minutes
Optional toppings: roasted cashews, sesame seeds, red pepper flakes, sriracha etc…
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Sheet Pan Dinner: Teriyaki Tofu and Broccoli
- Total Time: 40 minutes
- Yield: Serves 4
- Diet: Vegan, Vegetarian
Description
A simple sheet pan dinner featuring crispy tofu and tender broccoli, tossed in a savory teriyaki glaze. Ready in under an hour!
Ingredients
- 1 lbs (454 g) frozen diced onions
- 2 lbs (680 g) frozen broccoli florets
- 14 oz (397 g) extra firm tofu
- 1 cups (237 ml) teriyaki sauce
- Black sesame seeds
- hot pepper flakes
Instructions
- Preheat oven to 400°F (204°C).
- Line a large baking sheet with parchment paper.
- Spread frozen onions evenly and top with broccoli.
- Arrange tofu between the vegetables.
- Pour teriyaki sauce over everything and gently mix, avoiding breaking the tofu.
- Bake for 30 minutes, or until broccoli is tender.
- Sprinkle with sesame seeds and/or pepper flakes (optional).
Notes
- Pressing the tofu before cooking helps remove excess moisture and achieve a crispier texture.
- For a spicier dish, add a pinch of red pepper flakes to the teriyaki sauce before pouring over the vegetables.
- Leftovers can be stored in the refrigerator for up to 4 days and reheated in the microwave or oven.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Japanese
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 15
- Sodium: 600
- Fat: 15
- Saturated Fat: 5
- Unsaturated Fat: 8
- Carbohydrates: 45
- Fiber: 5
- Protein: 20
Frequently Asked Questions
Do I need to drain the extra-firm tofu before using it in the recipe?
No, you do not need to drain extra-firm tofu for this recipe, making it convenient to use straight from the package.
What kind of vegetables can I use besides broccoli?
You can use any frozen vegetable blend or mix in other fresh vegetables, as they all roast well and will combine nicely with the teriyaki flavor.
Can I add nuts to the sheet pan before roasting?
It’s best to add roasted nuts, like peanuts or cashews, after the meal is cooked to maintain their crunch and texture.
you can eat this with rice? or what should you have it with?