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Sheet Pan Tofu Vegetables

Category: Satisfying Main Dishes for Every Occasion

This dish features firm tofu and a colorful mix of roasted sweet potato, bell peppers, and onion, seasoned with paprika, cumin, and oregano. Roasted to perfection on a single sheet pan, it’s paired with fluffy quinoa and a smooth cilantro lime sauce made with yogurt. The recipe is simple, nutritious, and offers a balanced combination of textures and bright flavors, perfect for a quick wholesome meal.

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A woman wearing a chef's hat and apron.
Created By Sarah
Last updated on Thu, 17 Jul 2025 20:26:24 GMT
A bowl of food with a green sauce. Save
A bowl of food with a green sauce. | sarahmeal.com

This sheet pan meal combines tofu, roasted vegetables, and a creamy lime sauce served with quinoa for a quick nutritious dish full of flavor and texture. It is an easy way to enjoy a wholesome dinner with minimal cleanup and fresh ingredients.

I first tried this on a busy weeknight and it became my go-to for healthy meals. It is satisfying yet light and keeps well as leftovers.

Ingredients

  • Firm or extra-firm tofu: pressed and cut into triangles for a crispy texture and protein source
  • Sweet potato: diced for natural sweetness and a tender bite
  • Red and green bell peppers: diced adding color and vitamin C
  • White onion: sliced for savory depth and caramelization
  • Cornflour: to lightly coat tofu for extra crispiness when roasted
  • Olive oil: to evenly coat vegetables and tofu, enhancing roasting and flavor
  • Paprika: adds mild smoky warmth
  • Ground cumin: brings earthiness and subtle spice
  • Dried oregano: adds herbal notes reminiscent of Mediterranean cooking
  • Onion powder: intensifies the onion flavor without adding extra moisture
  • Dry quinoa: cooked according to package instructions provides a fluffy base and gluten-free grain
  • Greek yogurt or dairy-free alternative: creates a creamy tangy sauce
  • Fresh cilantro leaves: add bright herbal freshness
  • Lime juice: lends acidity and brightness
  • Water: to adjust sauce consistency
  • Garlic powder: for savory punch
  • Salt and black pepper: to taste for seasoning balance

Step-by-Step Instructions

Preheat and prepare vegetables:
Preheat your oven to 200 degrees Celsius. Line a large baking sheet with parchment paper for easy cleanup. Dice sweet potato and bell peppers evenly to ensure they cook through uniformly. Slice the onion into rings or strips and arrange all vegetables on one half of the tray in a single layer.
Prepare tofu:
Drain the tofu and press it well to remove excess moisture which helps it crisp better. Cut into triangles and lightly dust with cornflour for a golden crust. Place tofu pieces on the empty side of the baking sheet.
Season and roast:
In a small bowl mix paprika, cumin, oregano, onion powder, and olive oil. Drizzle this spice oil over tofu and vegetables. Toss gently to coat everything evenly with the seasoning. Roast in the oven for 25 to 30 minutes until vegetables are tender and tofu is nicely browned.
Cook quinoa:
While roasting, cook the quinoa following the package instructions which usually takes about 15 minutes. Fluff it with a fork once done.
Prepare the creamy cilantro lime sauce:
In a blender or food processor combine Greek yogurt or dairy-free yogurt, cilantro, lime juice, water, garlic powder, salt, and pepper. Blend until smooth and creamy adjusting water to desired sauce consistency.
Assemble and serve:
Place a generous scoop of quinoa on plates or bowls. Top with roasted tofu and vegetables. Drizzle the creamy cilantro lime sauce over everything just before serving.
A bowl of food with carrots, peppers, and rice. Save
A bowl of food with carrots, peppers, and rice. | sarahmeal.com

I love the fresh brightness the cilantro lime sauce brings to this dish it really ties all the roasted flavors together. This recipe reminds me of evenings when I needed a wholesome meal but did not want to spend too long cooking.

Storage Tips

Store leftovers in an airtight container in the refrigerator for up to four days. Keep the creamy cilantro lime sauce separate to maintain freshness and add just before serving. For longer storage, freeze tofu and vegetable portions individually in freezer-safe containers and thaw in the refrigerator overnight before reheating.

Ingredient Substitutions

If you cannot find firm tofu extra-firm tofu works just as well but press thoroughly. Swap sweet potato for butternut squash or carrots for a similar sweetness and texture. Use regular yogurt if dairy-free options are not available. Fresh parsley can replace cilantro for a different herbal note in the sauce.

Serving Suggestions

Serve with a side of steamed greens or a fresh salad for extra vegetables. Sprinkle with toasted pumpkin seeds or chopped nuts for added crunch. A wedge of lime on the side enhances the citrus notes when squeezed over just before eating.

Cultural Context

Roasting vegetables and tofu on a sheet pan is a popular technique for healthy fast meals in many Western cuisines. The use of cumin and oregano nods to Mediterranean and Middle Eastern influences while the creamy lime sauce adds a fresh modern twist often found in Californian and fusion cooking styles.

A bowl of food with a green sauce. Save
A bowl of food with a green sauce. | sarahmeal.com

Common Recipe Questions

→ What type of tofu works best for roasting?

Firm or extra-firm tofu is ideal as it holds shape well during roasting and achieves a nice texture.

→ Can I substitute quinoa with another grain?

Yes, brown rice or couscous make great alternatives to quinoa for serving alongside the roasted tofu and vegetables.

→ How do I make the cilantro lime sauce dairy-free?

Use dairy-free yogurt such as coconut or almond-based yogurt to keep the sauce creamy and vegan-friendly.

→ How should I store leftovers?

Keep tofu and vegetables in an airtight container in the fridge for up to 3 days. Store sauce separately to maintain freshness.

→ Can I prepare the dish ahead of time?

Yes, you can chop vegetables and press tofu in advance. The sauce also stores well chilled for a couple of days.

Sheet Pan Tofu Vegetables

Tofu and roasted vegetables with creamy lime sauce over quinoa. Quick, healthy, and full of flavor.

Preparation Time
15 minutes
Cook Time
30 minutes
Total Duration
45 minutes
Created By: Sarah

Recipe Category: Main Dishes

Level of Difficulty: Simple

Cuisine Style: American

Servings Yield: 4 Portion Size (4 servings)

Diet Preferences: Vegetarian-Friendly, Gluten-Free Option

What You'll Need

→ Main Ingredients

Ingredient 01 1 block firm or extra-firm tofu, pressed and sliced into triangles
Ingredient 02 1 large sweet potato, diced
Ingredient 03 1 red bell pepper, diced
Ingredient 04 1 green bell pepper, diced
Ingredient 05 1 medium white onion, sliced
Ingredient 06 1 tablespoon cornflour
Ingredient 07 1 tablespoon olive oil
Ingredient 08 1 teaspoon paprika
Ingredient 09 1 teaspoon ground cumin
Ingredient 10 1 teaspoon dried oregano
Ingredient 11 1 teaspoon onion powder

→ For Serving

Ingredient 12 1 cup dry quinoa, cooked according to package instructions

→ Creamy Cilantro Lime Sauce

Ingredient 13 1/2 cup Greek yogurt or dairy-free yogurt
Ingredient 14 1/4 cup fresh cilantro leaves
Ingredient 15 2 tablespoons lime juice
Ingredient 16 2 tablespoons water
Ingredient 17 1/2 teaspoon garlic powder
Ingredient 18 Salt, to taste
Ingredient 19 Black pepper, to taste

How to Make It

Instruction 01

Preheat oven to 200°C (395°F) and line a large baking sheet with parchment paper. Dice sweet potato and bell peppers, slice the onion, and arrange on one half of the tray.

Instruction 02

Drain and pat dry the tofu, pressing to remove excess moisture. Cut into triangles and coat lightly with cornflour. Place on the other half of the baking sheet.

Instruction 03

Mix paprika, cumin, oregano, onion powder, and olive oil in a small bowl. Drizzle over tofu and vegetables, and toss to coat evenly. Roast for 25 to 30 minutes until vegetables are tender and tofu is golden.

Instruction 04

While tofu and vegetables roast, cook the quinoa according to package instructions, about 15 minutes.

Instruction 05

Blend Greek yogurt, cilantro, lime juice, water, garlic powder, salt, and pepper until smooth and creamy.

Instruction 06

Serve roasted tofu and vegetables over a bed of quinoa and drizzle with creamy cilantro lime sauce.

Additional Tips

  1. Cut vegetables uniformly to ensure even roasting.
  2. Adjust sauce consistency with water as needed.
  3. Store sauce separately to maintain freshness.
  4. Tofu and vegetables can be frozen for up to 2 months.

Essential Tools

  • Large baking sheet
  • Parchment paper
  • Blender or food processor

Allergy Details

Always review ingredient labels for allergens, and consult a professional if you're unsure.
  • Contains soy from tofu.
  • Contains dairy if using Greek yogurt.