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Home » Dinner » Sheet Pan Tofu and Broccoli Dinner

Sheet Pan Tofu and Broccoli Dinner

Last Updated January 6, 2022. Published January 6, 2022 Good For You Gluten Free

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Sheet Pan Tofu and Broccoli Dinner
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Maybe you love tofu and maybe you don’t? Either way, I have a feeling you’ll love my sheet pan tofu and broccoli recipe, made with just a few simple ingredients and baked on a large sheet pan in your oven in less than an hour. This post contains affiliate links. Please see my disclosures.

I absolutely love tofu and cook with it often. I feel lucky that my kids love it too.

Tofu is typically gluten free (although check labels for rogue brands that add gluten). It offers up a great plant-based alternative to meat, all while giving you plenty of plant-based protein.

You can learn more about tofu in this article, Is Tofu Gluten Free?

Today I want to share one of my family’s go-to favorite meals.

I’m not making this up either. My family loves sheet pan tofu and broccoli, and today I want to share with you how you can make this tasty meal too.

I think my kids love how flavorful it is, and I personally think roasting broccoli makes the cruciferous vegetable taste good. In fact, roasting broccoli is the only way I can get my daughter to eat broccoli.

I also love that this meal is very cheap, especially with inflation causing food prices to skyrocket.

Tofu is cheap. A 14-ounce block of tofu will cost you less than $3, making it a budget-friendly meal that is easy to make and tasty to eat.

How to Make Tofu and Broccoli Sheet Pan Dinner

To make this easy weeknight dinner, you’ll need to gather the following ingredients (serves 4 with some leftovers).

  • 30 ounces broccoli florets
  • 2 Tbsp avocado oil
  • 1 tsp Kosher salt
  • Fresh black pepper, to taste
  • 2 packages of firm or extra firm tofu (14 ounces each), drained, patted dry and cut into bite-sized pieces (cubed)
  • 2 Tbsp tamari
  • 1 Tbsp vegetable oil, divided
  • 2 Tbsp cornstarch

Sauce:

  • 1/3 cup tamari
  • 2 Tbsp water
  • 2 Tbsp honey
  • 1 Tbsp rice wine vinegar
  • 1 clove garlic, minced
  • 1 tsp ground ginger
  • 1/2 tsp chili garlic sauce
  • 2 tsp cornstarch mixed with 4 tsp cold water

Toppings:

  • Scallions, chopped
  • Sesame seeds

I did not include rice in the ingredient list, but I think this meal is best enjoyed when served over white or brown rice. Be sure to start cooking your rice before you make this recipe so everything is ready around the same time.

You’ll also need a large baking sheet. My oven is big, so I like to use an 18″ x 26″ baking sheet, but you can use an 18″ x 13″ baking sheet if that is what you have on hand. The larger baking sheet will allow more room for the tofu and broccoli to cook, allowing for better air circulation and crispier results.

Once you have your ingredients ready, you can make this recipe in three easy steps.

Step 1: Prepare Your Sheet Pan

Line your baking sheet pan with foil and generously spray it with non-stick cooking spray. Also preheat your oven to 400º F.

In a large bowl, combine broccoli florets with 2 Tbsp oil and 1 tsp Kosher salt and pepper to taste. Toss and arrange on one side of the sheet pan.

In the same large bowl, gently toss tofu cubes with 2 Tbsp tamari + 1 Tbsp oil + 2 Tbsp cornstarch. Arrange in a single layer on the other side of the sheet pan.

Place the sheet pan in the oven for 40-45 minutes until broccoli begins to roast on top and tofu is slightly crispy, tossing the ingredients halfway through the cook time.

Step #2: Make Sauce Topping

Whisk together all sauce ingredients (except the cornstarch mixture) in a saucepan over medium-high heat. Bring the mixture to a gentle boil. Add the cornstarch slurry and whisk the mixture until the sauce slightly thickens. Remove the pot from heat. The sauce will continue to thicken as it cools.

Alternatively, you can add all the sauce ingredients (except the cornstarch slurry) to a microwave-safe bowl and heat on high for 1 minute. Add cornstarch slurry, and then microwave for 2 more minutes, mixing it every 30-seconds, until it slightly thickens.

Step #3: Plate

Add a scoop of white or brown rice to a plate or bowl, then add the tofu and broccoli mixture on top, and drizzle with about 2 tbsps of the sauce.

Add sesame seeds and chopped scallions for additional garnishment and enhanced flavor. Enjoy!

Substitutions

If you don’t eat cornstarch, you can swap cornstarch for equal amounts of tapioca starch, arrowroot starch or even potato starch. The cornstarch will add a nice coating to the tofu, allowing it to brown and crisp up nicely in the oven. It’s also used to thicken the sauce.

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Tofu and Broccoli Sheet Pan Dinner

Dinner is quick and easy tonight – and plant-based – with this flavorful tofu and broccoli sheet pan dinner. Easy preparation. Easy clean up. Delicious living!
4 from 1 vote
Print Pin Rate
Course: Dinner
Cuisine: Asian
Keyword: sheet pan, tofu and broccoli, tofu recipe
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4 people
Calories: 403kcal
Author: Jenny Levine Finke

Equipment

  • Large baking sheet – see notes

Ingredients

  • 30 ounces broccoli florets
  • 2 Tbsp avocado oil
  • 1 tsp Kosher salt to taste
  • Fresh black pepper to taste
  • 2 packages firm or extra firm tofu (14 ounces each) drained, patted dry and cubed into bite-sized pieces
  • 2 Tbsp tamari
  • 1 Tbsp vegetable oil divided
  • 2 Tbsp cornstarch

Sauce:

  • 1/3 cup tamari
  • 2 Tbsp water
  • 2 Tbsp honey
  • 1 Tbsp rice wine vinegar
  • 1 clove garlic minced
  • 1 tsp ground ginger
  • 1/2 tsp chili garlic sauce
  • 2 tsp cornstarch mixed with 4 tsp cold water

Toppings:

  • scallions chopped
  • sesame seeds

Instructions

  • Line your baking sheet pan with foil and generously spray it with non-stick cooking spray. Also preheat your oven to 400º F.
  • In a large bowl, combine broccoli florets with 2 Tbsp oil and 1 tsp Kosher salt and pepper to taste. Toss and arrange on one side of the sheet pan.
  • In the same large bowl, gently toss tofu cubes with 2 Tbsp tamari + 1 Tbsp oil + 2 Tbsp cornstarch. Arrange in a single layer on the other side of the sheet pan.
  • Place sheet pan in the oven for 40-45 minutes until broccoli begins to roast on top and tofu is slightly crispy, tossing the ingredients halfway through the cook time.
  • Whisk together all sauce ingredients (except the cornstarch mixture) in a saucepan over medium-high heat. Bring the mixture to a gentle boil. Add the cornstarch slurry and whisk the mixture until the sauce slightly thickens. Remove the pot from heat. The sauce will continue to thicken as it cools.
  • Alternatively, you can add all the sauce ingredients (except the cornstarch slurry) to a microwave-safe bowl and heat on high for 1 minute. Add cornstarch slurry, and then microwave for 2 more minutes, mixing it every 30-seconds, until it slightly thickens.
  • Add a scoop of white or brown rice to a plate or bowl, then add the tofu and broccoli mixture on top, and drizzle with about 2 tbsps of the sauce.
  • Add sesame seeds and chopped scallions for additional garnishment and enhanced flavor.

Notes

I did not include rice in the ingredient list, but I think this meal is best enjoyed when served over white or brown rice. Be sure to start cooking your rice before you make this recipe so everything is ready around the same time.
You’ll need a large baking sheet. My oven is big, so I like to use an 18″ x 26″ baking sheet, but you can use an 18″ x 13″ baking sheet if that is what you have on hand. The larger baking sheet will allow more room for the tofu and broccoli to cook, allowing for better air circulation and crispier results.
Nutrition value does not include rice.

Nutrition

Sodium: 2274mg | Calcium: 357mg | Vitamin C: 190mg | Vitamin A: 1325IU | Sugar: 13g | Fiber: 8g | Potassium: 747mg | Calories: 403kcal | Trans Fat: 1g | Saturated Fat: 2g | Fat: 20g | Protein: 27g | Carbohydrates: 34g | Iron: 5mg
Tried this recipe?Mention @GoodForYouGlutenFree or tag #goodforyouglutenfree!

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Welcome to Good For You Gluten Free

Hi, I'm Jenny Levine Finke and am passionate about the gluten-free lifestyle. I'm a certified integrative nutrition coach and self-taught expert on [most] gluten-free things. I have celiac disease and know the struggles you're going through first-hand. This is why I've dedicated this blog to serving the celiac and gluten sensitive communities with important information, product and restaurant reviews, and simple recipes I hope you'll love. Read More…

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