8-Ingredient Easy Sheet-Pan Orange-Glazed Tofu with Roasted Veggies is protein-packed, healthy, vegan, and kid-approved. This tasty recipe is made with nutritious pantry-friendly ingredients.
You need just one sheet pan to make this easy recipe for Orange-Glazed Tofu with Roasted Veggies. Meal prep this dish when you have a busy schedule, but still want to eat a nutritious homemade dinner. The tofu and veggies are baked together for an easy cleanup.
This was inspired by my Sheet Pan Tofu & Broccoli Teriyaki recipe on this site, as well as this Roasted Chickpea & Veggie Bowl.
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๐ฉ๐ผโ๐พ Ingredients
- Yukon Gold or red-skinned potatoes
- Red onion
- Green beans
- Extra-firm tofu
- Orange
- Tamari
- Garlic
- Apricot or peach preserves or jam
- Olive oil
See the recipe card for quantities.
๐ How to Make Orange Glazed Tofu
Step 1. Press the tofu in a tofu press or between two cutting boards with a heavy object placed on top.
Step 2. Parboil the potatoes for 10 minutes. Partially cooking the potatoes makes them roast more quickly, so they have a similar cooking time as the other veggies. Drain and set aside until cool enough to handle. Cut into quarters lengthwise.
Step 3. Make the orange glaze. Cut the tofu into squares, about one-half-inch thick, and use a pastry brush to generously coat one side of the tofu.
Step 4. Place the potatoes and cut veggies onto a large rimmed baking sheet in a single layer, and toss with olive oil, minced garlic, salt, and pepper. Place the brushed tofu squares on top.
Step 5. Roast for 15 minutes. Remove from the oven and toss the veggies. Coat the other side of the tofu with the glaze, and roast until golden brown. Add more glaze to the tofu, and some to the veggies, as desired.
๐ซ Substitutions
- Veggies - use veggies you already have on hand such as bell peppers, sweet potatoes, Brussels sprouts, and broccoli
- Tofu - use cooked chickpeas instead of tofu
๐ถ Variations
- Spicy - add sriracha to the glaze for a spicier version
- Grain - omit the potatoes altogether and serve with rice โcoat the veggies with the glaze for roasting, and heat the remaining glaze with some water for serving
- Preserves or jam - use a different flavored preserve or jam such as marmalade or orange
See this Creamy Tahini Chickpeas & Veggies for a chickpea protein option.
๐ Equipment
I prefer to use a pastry brush with silicone bristles. They are easier to clean.
โฑ Storage
This dish is best eaten hot out of the oven. However, leftovers can be refrigerated for up to three days and warmed in the oven at 350ยบF for serving.
๐๐ฝโโ๏ธ Recipe FAQs
Boiling potatoes briefly before roasting ensures that you get a crispy crust on the outside. It allows the oil to enter the cracks as the outside is no longer hard.
To parboil, place the potatoes in cold water and boil for about 10 minutes, or until the outside just starts to become fork tender. The inside should remain raw. For larger potatoes, cut them into equal-sized chunks before boiling.
Preheat the oven to 400ยบF. Spread the potatoes on a sheet pan in a single layer and cover them with tin foil. Re-roast them for about 10-15 minutes, or until they are heated through. Remove the cover and roast for another five minutes to add crispiness.
๐ฉ๐ฝโ๐ณ Made This Recipe?
Share your Orange-Glazed Tofu with Roasted Veggies creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would โญ๏ธ rate this recipe and leave a comment. Thank you in advance.
Check out my Veggie Bowls recipe page for more high-protein veggie bowl combinations.
๐ Recipe
Orange Glazed Tofu with Roasted Veggies
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Ingredients
- 1 pound Yukon Gold or red-skinned potatoes, peeled or unpeeled
- 1 ยฝ cups sliced red onion (about 1 medium)
- 1 pound green beans ends trimmed
- 2 tablespoons olive oil
- Salt & freshly ground black pepper to taste
- 4 tablespoons plus 1 ยฝ teaspoons peach preserves or jam or apricot
- 1 tablespoon plus 1 ยฝ teaspoons reduced sodium soy sauce or tamari
- 3 garlic cloves minced
- 1 large orange
- 14 ounces extra-firm tofu pressed
Instructions
- Parboil the potatoes: Place the potatoes into a medium saucepan with enough cold water to cover by about 2 inches. Bring the water to a gentle boil and cook the potatoes for about 10 minutes, or until just fork tender. Drain and set aside until cool enough to handle. Slice the potatoes into quarters, lengthwise.
- Preheat the oven to 425ยบF.
- Prepare the veggies: Place the green beans, red onion, and cut potatoes onto a large, rimmed nonstick baking sheet. Drizzle with the olive oil. Add the garlic, salt and black pepper to taste, and toss until all the vegetables are evenly coated with the oil.
- Make the glaze: Add the preserves, soy sauce, and garlic to a medium bowl. Use a microplane or fine grater and remove ยพ teaspoon orange zest. Add this to the bowl along with 3 tablespoons orange juice. Mix to combine.
- Cut the tofu:Cut tofu widthwise into 8 equal rectangles. Cut each rectangle in half, for a total of 16 squares.
- Brush the Tofu & Roast: Use a pastry brush to apply the glaze generously to one side of the squares. Place the tofu onto the baking sheet with the veggies, sauce side up. Roast for 15 minutes.
- Flip tofu & toss veggies: Remove the sheet from the oven and turn the tofu squares over. Brush the other sides generously with the sauce. Roast for about 15 minutes more, or until the potatoes are cooked, and the tofu is slightly crispy.
- Add more glaze: Remove the sheet from the oven and brush the tofu one more time. Add some of the sauce to the veggies, as desired. Serve immediately.
Notes
- Parboiling the potatoes before roasting gets them crispier on the outside, plus they cook more quickly. Place them in cold water, and then bring to a gentle boil, so they cook evenly.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Carmen says
I made this yesterday. I love a sheet pan meal and this one did not disappoint. It was just as good for lunch the next day. I will definitely make it again!
Nisha Melvani, RDN says
I'm so happy to hear that! Thank you so much.
Gina says
One pan for the win! This is a great recipe. The orange tofu would compliment plenty of other roasted veg if you wanted to switch it up.
Nisha Melvani says
It's very versatile for sure. Thanks for trying the recipe and leaving a comment.
Amina says
Simple & delicious. I love the ease of using one pan, and cooking the tofu and vegetables together. The glaze on the tofu was yummy.
Nisha Melvani says
One-pan is where it's at:). Glad you liked it.
Emily Gengler says
Heavenly.
Nisha Melvani says
I'm so happy you are enjoying this recipe. Thanks so much for commenting.