CHEF BLOG: Dietitian Nicole's Easy Sheet Pan Tofu & Vegetables


While I love to try new things in the kitchen, I have minimal equipment and like to keep things quick. That’s why I love sheet pan meals: they are simple, require minimal effort, and have very little cleanup. This sheet pan recipe is great for prepping on the weekends and reheating for easy lunches or weeknight meals.  Its vegan and can be made gluten free by using tamari. - Nicole Pin (UW Dietitian)

# of servings: 


Prep Time: 

10 minutes 

Cook Time: 

30 minutes



  • 1 package tofu 

  • 2 tbsp maple syrup 

  • 2 tbsp soy sauce or tamari (for gluten free version) 

  • 3 tbsp apple cider vinegar 

  • 1 tsp minced garlic 

  • 2 tsp sesame oil 

  • 3 cups vegetables for roasting  

  • 1 cup dry rice (3 cups cooked rice) 


  1. step 1Preheat oven to 400 F. Line a baking sheet with parchment paper. 
  2. step 2 Press tofu with paper towels to remove moisture and chop into ½" thick squares.  
  3. step 3 and 4Mix maple syrup, soy sauce, apple cider vinegar, minced garlic and sesame oil in a glass container. Add tofu and let marinate while the oven heats. 
  4. step 5 Chop vegetables into 1” pieces. Any vegetable can be used here, peppers asparagus, carrots, broccoli and cauliflower all work great!  
  5. step 6 Spread vegetables onto sheet pan in a single layer. Remove tofu from marinade and add to pan. Use leftover marinade to drizzle vegetables. 
  6. step 7 Bake for 30 minutes, checking tofu halfway through. While tofu and vegetables bake, cook rice according to package directions. 


Layer rice, veggies and tofu for a colourful bowl or easy meal prep (keep up to 5 days in the fridge). 

Customize this recipe by using different proteins, veggies or grains 

  • Try tempeh, chickpeas or chicken  

  • Swap rice for quinoa, couscous, barley or noodles 

  • Use whatever vegetables are in season or on hand, almost any vegetable can be roasted