Tofu Broccoli Sheet Pan

Of all the recipes that have graced my kitchen over the years, there are a select few that I consider true weeknight heroes. These are the meals that save me on a chaotic Tuesday, the ones that require minimal effort but deliver maximum flavor, and the dishes that my entire family, including my notoriously picky eaters, will devour without a single complaint. This Crispy Tofu and Broccoli Sheet Pan dinner is, without a doubt, at the very top of that list. I remember the first time I made it, feeling skeptical that tofu could ever achieve that satisfyingly crispy, golden-brown exterior I craved without a deep fryer. I was proven wrong in the most delicious way possible. The magic happens right on the sheet pan, where the tofu transforms into savory, crisp-edged morsels while the broccoli becomes perfectly tender with delightfully charred tips. The simple but powerful soy-ginger marinade infuses every bite with umami depth, and the whole meal comes together with so little hands-on time it feels like cheating. It has become our go-to for a healthy, satisfying, and ridiculously easy plant-based meal that leaves everyone happy and the kitchen remarkably clean.

Ingredients

• Extra-Firm Tofu (1 (14-ounce) block): It’s crucial to use extra-firm tofu, as it holds its shape best during baking and will yield the crispiest results after being pressed.
• Broccoli (1 large head, about 1 ½ pounds): Fresh, vibrant broccoli florets provide a wonderful texture and a dose of green goodness.
• Low-Sodium Soy Sauce or Tamari (⅓ cup): This is the salty, umami-rich backbone of our marinade. Use tamari for a gluten-free option.
• Rice Vinegar (2 tablespoons): Adds a bright, tangy acidity that cuts through the richness and balances the flavors.
• Toasted Sesame Oil (1 tablespoon): Lends a deep, nutty, and aromatic flavor that is essential for an Asian-inspired dish.
• Maple Syrup or Honey (1 tablespoon): Provides a touch of sweetness to balance the salty and tangy elements of the marinade.
• Fresh Ginger (1 tablespoon, grated): Offers a warm, zesty, and slightly spicy kick that brightens the entire dish.
• Fresh Garlic (3 cloves, minced): Delivers a pungent, savory aroma and flavor that is fundamental to the marinade.
• Cornstarch (2 tablespoons): This is the secret weapon for achieving an unbelievably crispy tofu exterior.
• Avocado Oil or other neutral high-heat oil (2 tablespoons): A neutral oil with a high smoke point is needed for roasting at high temperatures without burning.
• Sesame Seeds (1 tablespoon, for garnish): Toasted sesame seeds add a final nutty crunch and visual appeal.
• Scallions (2, thinly sliced, for garnish): Provides a fresh, mild oniony bite and a pop of color at the end.

Instructions

1. Press the Tofu (The Most Important Step): This step is non-negotiable for crispy tofu. Remove the tofu from its packaging and drain all the water. Wrap the block in several layers of paper towels or a clean kitchen towel. Place it on a plate and put something heavy on top—a cast-iron skillet, a few cookbooks, or a couple of large cans work perfectly. Let it press for at least 30 minutes, though an hour is even better. The goal is to remove as much excess water as possible, which allows the tofu to get crispy instead of steaming in the oven. Once pressed, unwrap the tofu and cut it into 1-inch cubes.
2. Prepare the Marinade and Preheat the Oven: While the tofu is pressing, preheat your oven to 425°F (220°C). Position a rack in the center of the oven. In a medium-sized bowl, whisk together the low-sodium soy sauce (or tamari), rice vinegar, toasted sesame oil, maple syrup, grated ginger, and minced garlic. This mixture will serve as both a marinade for the tofu and a finishing sauce for the dish.
3. Marinate the Tofu: Place the pressed and cubed tofu into a large bowl. Sprinkle the 2 tablespoons of cornstarch over the tofu and toss gently until each cube is lightly and evenly coated. This cornstarch layer is what will create that crave-worthy crispy crust. Pour about half of the prepared marinade over the cornstarch-coated tofu. Toss gently again to ensure all the pieces are well-covered. Set the remaining marinade aside for later; this will be your flavorful sauce to drizzle over the finished dish.
4. Prepare the Broccoli: Cut the large head of broccoli into bite-sized florets. Try to keep them relatively uniform in size to ensure they cook evenly. Place the broccoli florets in the same bowl you used for the tofu (no need to wash it) and drizzle them with the 2 tablespoons of avocado oil. Toss well to coat, and season with a pinch of salt and black pepper if desired.
5. Arrange on the Sheet Pan: Line a large, rimmed baking sheet with parchment paper for easy cleanup. This is a simple step that you will thank yourself for later. Spread the marinated tofu cubes onto one half of the prepared baking sheet, ensuring they are in a single layer and not touching each other. This space is crucial for air circulation, which helps the tofu roast and crisp up rather than steam.
6. First Roast – Tofu Only: Place the sheet pan in the preheated oven and roast the tofu for 15 minutes. This initial roasting period gives the tofu a head start in becoming wonderfully golden and crispy.
7. Second Roast – Add the Broccoli: After 15 minutes, carefully remove the sheet pan from the oven. Arrange the oil-coated broccoli florets on the other half of the sheet pan, spreading them into a single even layer. Return the pan to the oven and continue to roast for another 15-20 minutes. The dish is done when the tofu is deeply golden brown and crispy on the edges, and the broccoli is tender-crisp with some delicious charring on the tips.
8. Combine and Sauce: Once out of the oven, transfer the roasted tofu and broccoli to a large serving bowl. Drizzle the reserved marinade (the half you set aside earlier) over the hot ingredients. Gently toss everything together to coat it in the glossy, flavorful sauce.
9. Garnish and Serve: Immediately transfer the sauced tofu and broccoli to plates or a serving platter. Garnish generously with the toasted sesame seeds and thinly sliced scallions before serving warm.

Nutrition Facts

• Servings: 4
• Calories per serving: Approximately 350 kcal

1. High in Protein: Tofu is a complete plant-based protein, making this dish incredibly satisfying and excellent for muscle repair and maintenance. Each serving provides a substantial amount to keep you feeling full and energized.
2. Rich in Fiber: The broccoli in this recipe is an excellent source of dietary fiber, which is crucial for digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
3. Packed with Vitamin C: Broccoli is a powerhouse of Vitamin C, a vital antioxidant that supports the immune system, promotes healthy skin, and aids in the absorption of iron.
4. Good Source of Iron: Both tofu and broccoli contain iron, an essential mineral for transporting oxygen in the blood and preventing fatigue.
5. Heart-Healthy Fats: The use of avocado oil and sesame oil provides monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed as part of a balanced diet.

Preparation Time

This recipe involves about 20 minutes of active preparation time (chopping, mixing, and arranging) and a total cooking time of 30-35 minutes. Don’t forget to factor in at least 30 minutes of inactive time for pressing the tofu, which is a hands-off but essential part of the process. In total, expect the meal to take just over an hour from start to finish, with most of that time being passive.

How to Serve

This Tofu Broccoli Sheet Pan meal is wonderfully versatile and can be served in a variety of ways to suit your preferences or what you have on hand. Here are some of our favorite serving suggestions:

• With Steamed Rice: The classic pairing. Serve the tofu and broccoli over a bed of fluffy white or brown rice. The rice does a fantastic job of soaking up the delicious extra sauce.
• Over Quinoa: For a gluten-free and higher-protein option, serve it with cooked quinoa. The nutty flavor of quinoa complements the savory dish perfectly.
• Tossed with Noodles: Turn this into a noodle bowl by tossing the finished dish with cooked soba, udon, or even regular spaghetti noodles.
• In a Lettuce Wrap: For a light and low-carb meal, spoon the tofu and broccoli mixture into crisp lettuce cups, like iceberg or butter lettuce.
• Alongside a Fresh Salad: Pair it with a simple side salad with a light vinaigrette to add more freshness and crunch to your meal.
• With Cauliflower Rice: For a keto-friendly or low-carb alternative, serve the dish over a generous portion of steamed or sautéed cauliflower rice.

Additional Tips for the Perfect Tofu Broccoli Sheet Pan

1. Embrace the Press: We cannot stress this enough: do not skip pressing the tofu. Water is the enemy of crispiness. A well-pressed block of tofu acts like a sponge, soaking up the marinade more effectively and allowing its exterior to fry and crisp in the oven’s dry heat instead of just steaming. If you make tofu often, a dedicated tofu press can be a worthwhile investment.
2. The Cornstarch Secret: The light coating of cornstarch is the second key to achieving that restaurant-quality crispy texture. It creates a porous, dry surface that crisps up beautifully when it hits the hot oil and oven heat, forming a delicate, crunchy shell around the tender interior of the tofu.
3. Don’t Crowd the Pan: Give your ingredients space to breathe! Spreading the tofu and broccoli in a single, even layer without overcrowding the pan is essential. If the pieces are too close together, they will trap steam and the vegetables will become soggy and the tofu soft. If your ingredients don’t fit on one large sheet pan, it’s far better to use two pans than to crowd one.
4. High Heat is Your Friend: Roasting at a high temperature like 425°F (220°C) is crucial. This high heat helps to quickly evaporate any remaining surface moisture and promotes the Maillard reaction, which is the chemical process responsible for the delicious browning and complex flavor development on roasted foods.
5. Uniform Cuts for Even Cooking: Try to cut your tofu cubes and broccoli florets into roughly the same size. This ensures that everything cooks at the same rate. If you have some tiny broccoli florets and some huge ones, the small pieces will burn before the large ones are tender.
6. Line Your Pan for a Flawless Cleanup: Using parchment paper is a game-changer. Not only does it prevent the marinated tofu from sticking stubbornly to the pan, but it also makes cleanup astonishingly easy. You can simply lift the parchment paper and throw it away, leaving your pan almost perfectly clean.
7. Consider a Two-Stage Roast: As outlined in the instructions, giving the tofu a 15-minute head start before adding the broccoli is a pro move. Tofu requires more time to release its moisture and get truly crispy, while broccoli can overcook and become mushy more quickly. This staggered approach ensures both components are cooked to perfection.
8. Reserve the Sauce for the End: Drizzling the remaining sauce over the hot, roasted ingredients after they come out of the oven is key. If you were to add all the sauce at the beginning, its sugars (from the maple syrup) could burn during the high-heat roasting, and its moisture would inhibit crisping. Adding it at the end allows it to perfectly glaze the hot tofu and broccoli, creating a fresh, vibrant, and glossy finish without compromising texture.

Frequently Asked Questions (FAQ)

1. Can I use a different type of tofu?
For this recipe, extra-firm tofu is strongly recommended. Firm tofu can also work in a pinch, but it contains more water and will require a longer pressing time to achieve a similar crispy texture. Avoid using soft or silken tofu, as they are far too delicate and will fall apart during the tossing and roasting process.

2. How do I store and reheat leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. While the tofu will lose some of its initial crispness upon refrigeration, it can be revived! The best way to reheat is in an air fryer for 3-5 minutes or on a sheet pan in a 400°F (200°C) oven for 5-10 minutes until heated through and re-crisped. Microwaving will work for heating, but the tofu will be soft.

3. Can I add other vegetables to this sheet pan dinner?
Absolutely! This recipe is very adaptable. Feel free to add or substitute other hearty vegetables. Sliced bell peppers, red onion wedges, sliced carrots, or snap peas are all excellent additions. Be mindful of cooking times; heartier vegetables like carrots should be added with the tofu, while quicker-cooking vegetables like bell peppers or snap peas can be added with the broccoli.

4. My tofu didn’t get crispy. What did I do wrong?
The most common culprits for non-crispy tofu are insufficient pressing, overcrowding the pan, or not using cornstarch. Ensure you press the tofu for at least 30 minutes to remove as much water as possible. Give the tofu cubes plenty of space on the baking sheet to allow for proper air circulation. Finally, don’t skip the cornstarch coating, as it’s essential for creating that crispy outer layer.

5. How can I make this recipe gluten-free?
This recipe is very easily made gluten-free. The only ingredient you need to swap is the soy sauce. Simply substitute it with an equal amount of tamari, which is a Japanese soy sauce that is typically brewed without wheat, or use liquid aminos. Always double-check the label to ensure it is certified gluten-free.

6. Can I prepare this recipe ahead of time for meal prep?
Yes, you can do some prep work in advance. You can press the tofu, chop the broccoli, and mix the marinade ahead of time, storing them in separate airtight containers in the refrigerator for up to 2 days. When you’re ready to cook, simply toss the tofu with cornstarch and the marinade, and proceed with the roasting instructions for a super-fast weeknight meal.

7. What if I don’t have rice vinegar?
If you don’t have rice vinegar, you can substitute it with apple cider vinegar or white wine vinegar. The flavor profile will be slightly different, but it will still provide the necessary acidity to balance the sauce. You could also use fresh lime juice for a different, but equally delicious, citrusy tang.

8. Is this recipe kid-friendly?
Many parents find this recipe to be a hit with kids! The slightly sweet and savory sauce is very approachable, and the crispy texture of the tofu can be appealing even to those who are hesitant about it. You can adjust the ginger and garlic levels to your child’s preference. Serving it with a familiar side like rice can also make it more inviting for younger eaters.

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