Sheet Pan Tofu and Vegetable Bowls with Ginger Peanut Sauce

These Sheet Pan Tofu and Vegetable Bowls are perfect for meal prep, filling, and nutrient-rich.

This morning, my husband told me that the termite inspectors were coming at 8 am, right before he stepped out the door for work. I didn’t have time to clean anything before the guy arrived, and our house was a complete mess.  I apologized for the mess and was secretly dying of embarrassment on the inside. I’m hoping he’s seen worse??

Why I Love This Sheet Pan Meal-Prep Recipe

Do you ever feel like all you do is clean the house, and it always seems to get dirty again? It might be that our home is pretty small and we have a tornado of a toddler running around, but just once I’d love for it to stay clean longer than 5 seconds 🙂

It seems to be the kitchen that gets hit the worst, usually, and I’m probably to blame for that. Sometimes, I think I’m making a fairly simple dish, and then an hour later, I realize that I’ve dirtied every single dish in the kitchen.

This is when the idea of sheet pan meals comes in handy! Have you ever made one before? I feel like I don’t see too many vegetarian ones out there, so I’m thinking I need to make more! A sheet pan meal is a meal that you cook entirely on a sheet pan in the oven. I did add some rice to this, but you certainly don’t have to.

It’s such a handy way to cook, and I will be doing it more often! 

Sheet Pan Tofu and Vegetable Bowl Recipe Ingredients

• Extra-firm tofu – Be sure to drain the water from the tofu, wrap it in a dish towel, and press it for at least 15 minutes; the longer, the better.
• Toasted sesame oil
• Tamari – Soy sauce also works (I prefer low-sodium).
• Veggies – I used one large red pepper, diced carrots, small broccoli florets, snap peas, and yellow onion.
• Spices – I used salt, ground ginger, garlic powder, and black pepper.
• White rice –   I cooked 1 cup of basmati rice. Quinoa is another great option, but feel free to use cauliflower rice or any other grain of your choice.
• Optional garnishes – Green onion, cilantro, crushed peanuts, toasted sesame seeds, etc.
• Ginger Peanut Sauce – This sauce is made with creamy peanut butter, water, toasted sesame oil, tamari (or soy sauce), maple syrup, rice wine vinegar, fresh garlic, fresh ginger, sriracha, and salt.

Why Your Body Will Love These Sheet Pan Tofu and Vegetable Bowls

• Total Tofu – Tofu is a terrific meat-free protein source; half a cup of firm tofu contains nearly 22 grams. It’s also rich in calcium, phosphorus, and magnesium, contributing to healthy bones. The isoflavones found in tofu may even prevent bone disease in women. They also reduce the not-so-great form of cholesterol, lowering the risk of heart disease and high blood pressure.
• Immune Support – Broccoli contains a good amount of Vitamin A, which helps the body fight infections and keeps the immune system healthy. It also contains many antioxidants that further support the immune system.
• Folate – Bell peppers are a good source of folate, also known as folic acid or vitamin B9. Folate is essential for our bodies because it helps us make new cells, including red blood, brain, and skin cells. This is especially important for pregnant women, as it helps prevent birth defects and can prevent anemia, which is common in pregnancy. Interestingly, red bell peppers contain more folate than the green ones do.

How To Make These Sheet Pan Tofu and Vegetable Bowls

1. Preheat oven to 400 degrees F. Drain the water from the tofu, wrap it in a dish towel, and press it for at least 15 minutes; the longer, the better.
2. Cut the tofu into bite-sized cubes and add them to a bowl with 1 teaspoon of sesame oil, 1 tablespoon of tamari, and 1/2 teaspoon of garlic powder.  Mix until combined and let it sit for 10 minutes, or until you’ve finished chopping the vegetables.
3. Line a sheet pan with a non-stick mat and add all the vegetables. Toss vegetables with 2 teaspoons sesame oil, 1/2 teaspoon garlic powder, 1/2 teaspoon ginger, and salt and pepper. Move the vegetables to one end of the pan, leaving enough room for the tofu. Then, dump the tofu onto the pan, along with any extra marinade.
4. Bake the tofu and vegetables until the vegetables are tender and the tofu is browned, 35-40 minutes, flipping them once.
5. Make the peanut sauce while the tofu and vegetables are baking. Add all the ingredients to a medium bowl and whisk until well combined.
6. Assemble the bowls: Add about 3/4 cup of your favorite grain to the bottom of each bowl, then top with 1/4 of the vegetable mixture and 1/4 of the tofu. Drizzle the desired amount of ginger peanut sauce on top and garnish with your favorite garnishes.

Recipe Tips and Thoughts

• This recipe is vegan and gluten-free.
• Store it in an airtight container in the fridge for up to five days (but use your judgment).
• I sent my husband to work with a few of these, and my toddler gobbled them down! He especially loved the carrots and broccoli, I was so proud 🙂
• These Tofu and vegetable bowls would be perfect for a healthy weeknight dinner or a meal prep lunch. I feel like most recipes I make these days can easily be used for meal prep or a family dinner.

Have a question about this Recipe? Ask me in the comments, and I’ll get back to you ASAP.

Looking For More Meal Prep Recipe Ideas?

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Sheet Pan Tofu and Vegetable Bowls with Ginger Peanut Sauce

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• Author: She Likes Food
• Total Time: 1 hour 10 minutes
• Yield: 4 1x

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Description

These Sheet Pan Tofu and Vegetable Bowls are perfect for a healthy and delicious vegan meal prep lunch or dinner!

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Ingredients

Scale 1x2x3x

• 1 package extra firm tofu, about 15.5 ounces
• 3 teaspoons toasted sesame oil, divided
• 1 tablespoon tamari, or soy sauce (I like to use low sodium)
• 1 teaspoon garlic powder, divided
• 1 large red pepper, diced
• 1 1/2 cups diced carrots
• 2 cups small broccoli florets
• 1 cup snap peas, cut in half
• 1/2 yellow onion, diced
• 1/4 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/4 teaspoon black pepper
• White rice or quinoa for serving, if desired.  I cooked 1 cup of basmati rice.
• Optional garnishes: green onion, cilantro, crushed peanuts, toasted sesame seeds

Ginger Peanut Sauce:

• 1/2 cup creamy peanut butter
• 1/2 cup + 3 tablespoons water
• 1 teaspoon toasted sesame oil
• 3 teaspoons tamari, or soy sauce
• 1 teaspoon pure maple syrup
• 1 teaspoon rice wine vinegar
• 1 clove garlic, finely grated
• 1 teaspoon finely grated fresh ginger
• Sriracha, to taste
• 1 pinch salt

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Instructions

1. Pre-heat oven to 400 degrees F.  Drain the water from the tofu, wrap it in a dishtowel and press it for at least 15 minutes, the longer the better.
2. Cut tofu into bite sized cubes and add to a bowl with 1 teaspoon sesame oil, 1 tablespoon tamari and 1/2 teaspoon garlic powder.  Mix until combined and let sit 10 minutes, or until finished chopping the vegetables.
3. Line a sheet pan with a non-stick mat and add all the vegetables.  Toss vegetables with 2 teaspoons sesame oil, 1/2 teaspoon garlic powder, 1/2 teaspoon ginger and salt and pepper.  Move the vegetables to one end of the pan just so there is enough room for the tofu and then dump the tofu onto the pan, along with any extra marinade.
4. Bake tofu and vegetables until vegetables are tender and tofu is browned, 35-40 minutes, flipping once.
5. Make the peanut sauce while tofu and vegetables are baking.  Add all ingredients to a medium sized bowl and whisk until combined.
6. Assemble the bowls: add about 3/4 cup of your favorite grain to the bottom of the bowl and then top with 1/4 the vegetable mixture and 1/4 the tofu.  Drizzle desired amount of ginger peanut sauce on top and garnish with your favorite garnishes.

• Prep Time: 30 mins
• Cook Time: 40 mins
• Category: Meal Prep, Lunch, Dinner, Vegan, Gluten Free

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