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.
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.
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🥣 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.
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.
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 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 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.
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.
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.
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Sheet Pan Tofu & Broccoli Teriyaki
- 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
For the Teriyaki Sauce:
- 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)
- Preheat the oven to 425°F.
- Prep Tofu: Transfer the tofu cubes to a reusable container or Ziploc freezer bag and add 1 tablespoon cornstarch. Seal the container and toss the tofu inside until it is evenly coated with the cornstarch.
- Tofu: Transfer the tofu to a large non-stick baking sheet and place in a single layer.
- Broccoli: In a medium bowl, mix the broccoli florets with the oil, and salt and rub the florets until evenly coated. Transfer the broccoli to the baking sheet with the tofu and place in a single layer.
- Bake for 10 minutes before flipping over the florets and tofu so they cook evenly. Bake for about 10 minutes more, or until the tofu is crispy and the broccoli is slightly charred. (Optional: change the oven setting to broil and cook for about 2 minutes more, or until the tofu is extra crispy and the florets are charred.)
- Prepare & Cook Sauce: While the tofu and broccoli are baking, prepare the sauce. In a medium bowl, mix the tamari, chili garlic sauce, rice vinegar, maple syrup, mirin, sriracha, garlic, and ginger. Heat the sauce in a large skillet over medium-high heat. Once it starts to bubble, reduce the heat to low and continue to cook until it starts to caramelize.
- Optional: For a thicker sauce, in a small bowl, mix 2 teaspoons cornstarch with 1 tablespoon plus 1 teaspoon water until it dissolves fully. Add the cornstarch slurry to the heated sauce and stir until the sauce thickens.
- Combine: Transfer the tofu and broccoli to the skillet with the sauce and mix to combine. Serve immediately with a grain of your choice.
- For oil-free: Substitute the oil for fresh lemon juice.
- Cornstarch: This ingredient is optional. The pressed tofu can be baked without tossing it with cornstarch beforehand. Make the sauce without adding cornstarch.
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.