Sheet Pan Tofu & Broccoli Teriyaki

Name: Sheet Pan Tofu & Broccoli Teriyaki
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 14 ounces extra-firm tofu (pressed, cut into ¾-inch cubes); 1 tablespoon cornstarch; 1 large broccoli (cut into bite size florets); 2 teaspoons sesame oil (or neutral cooking oil, or fresh lemon juice for oil-free); Salt (to taste); ½ cup tamari (or soy sauce (preferably low sodium)); 1 ½ teaspoons chili garlic sauce; ¼ cup rice vinegar; 2 tablespoons plus 2 teaspoons maple syrup; 2 teaspoons mirin; 1 ½ teaspoons sriracha; 4 garlic cloves (minced); 1 ½ teaspoons minced ginger; 2 teaspoons cornstarch ((optional for a thicker sauce))

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This Sheet Pan Tofu & Broccoli Teriyaki recipe packs in flavor with very little effort. Plus, it's rich in protein, kid-friendly, and quick to make. Oil-free option.

Crispy tofu cubes, broccoli florets, and brown rice in a brown teriyaki sauce. — Sheet Pan Tofu and Broccoli Teriyaki is an easy, protein-rich vegan dinner the whole family will enjoy.

In a rush to get dinner on the table? That's when sheet pan recipes save the day. This Sheet Pan Tofu & Broccoli Teriyaki is nutritious, protein-rich, and ready in 35 minutes or less. The easy teriyaki sauce is deliciously tangy, slightly sweet, and just the right amount of salty. The whole family will enjoy this simple and flavorful recipe.

More Tofu Recipes:

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🥣 Why This Recipe Is Fabulous
📖 How to Make This Recipe
👩🏼‍🌾 Ingredients & Nutrition
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

🥣 Why This Recipe Is Fabulous

It's quick and easy to make.
With plant-based protein from the tofu, and an abundance of nutrients from superstar veggie, broccoli, this is a healthy alternative to take-out.
Baking the tofu and broccoli gets them extra crispy without having to stir fry.
This recipe is so flavorful, the whole family will enjoy it.

📖 How to Make This Recipe

Make sure to press the tofu beforehand. Alternatively, you can buy super firm or pre-pressed tofu to save time. This way, the pressing has already been done for you.

Preheat the oven to 425°F.

Start by tossing the tofu with the cornstarch in a reusable container or Ziploc freezer bag.

Reusable silicone snack bag used for coating with cornstarch. — This is a reusable snack bag I purchased on Amazon, which does the job perfectly.

Transfer the tofu to a large non-stick baking sheet and place in a single layer.

Next, toss the broccoli florets in oil or fresh lemon juice, and salt to taste. Place the florets on the same sheet as the tofu, in a single layer.

Bake for about 20 minutes, or until golden and crispy, flipping halfway. Change the oven setting to broil and cook for about another 2 minutes, for extra crispy tofu and charred broccoli.

A large baking sheet with roasted charred broccoli and golden brown tofu cubes. — Roasting the broccoli gives it a crunchier texture and slightly sweeter flavor. Bake the tofu on the same sheet with the broccoli.

While the tofu and broccoli are baking, mix together the ingredients for the teriyaki sauce. Heat the sauce in a large skillet until it starts to caramelize, before adding the baked tofu and broccoli. Mix to combine. Serve immediately with a grain of your choice.

👩🏼‍🌾 Ingredients & Nutrition

Tofu

Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It's made from soybeans which are naturally gluten-free and low in calories. Plus, it's a good source of iron and contains no cholesterol. It's also rich in heart-healthy isoflavones and good fats.

In addition, it's very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.

Broccoli

Broccoli is a rockstar vegetable. One cup of broccoli has as much vitamin C as an orange. In addition, it's high in sulforaphane, a powerful phytochemical, which may help reduce cancer risk.

Broccoli is high in fiber, which keeps us regular (in bowel movement). Fiber also makes us feel full quickly, which is why this meal so satisfying.

Is tofu bad for women's health?

Where did the idea come from that soy increases breast cancer risk? Isoflavones, which are found in soy, are plant estrogens. High levels of estrogen may be a risk factor for breast cancer. However, the estrogen-like compounds (phytoestrogens) in soy have not been found to increase the risk of breast cancer. In fact, there is growing evidence that soy foods, like tofu and tempeh, may in fact lower the risk of breast cancer because the phytoestrogens may actually block the potent natural estrogens in the blood.

Why are my tofu and broccoli not browning?

Place them in a single layer on a the baking sheets. If they are overcrowded, they will steam instead of brown. You may need an additional sheet.

Try these Asian-inspired recipes.

👩🏽‍🍳 Made This Recipe?

Share your Sheet Pan Tofu & Broccoli Teriyaki creation with me on Instagram. It makes my day to see you recreate my recipes.

I would love it if you would rate this recipe and leave a comment. Thank you in advance.