This sheet pan tofu dinner is full of fall flavors and so easy to make. Tofu, cauliflower, and sweet potatoes roast up in this addictive maple mustard dressing all on one sheet pan! (14g protein, 6g fiber per serving)
Table of Contents
This sheet pan tofu dinner is adapted from my sheet pan warm kale salad recipe. It uses the same veggies and dressing, but instead of a kale salad, we are making an absolutely addictive tofu bowl!
It's a sheet pan meal that's super easy to make and comes together with very little active cooking time. The maple mustard dressing is what pushes this dish from regular weeknight meal to something special. It's sweet, tangy, and absolutely delicious.
The flavors in this dish are so incredible! You could actually serve this as part of a holiday spread. It's also a great weeknight dinner and meal prep-friendly.
You can serve your sheet pan tofu dinner as a meal on its own or with baked potatoes, rice, or other whole grains. Or, make it the main dish for a holiday meal with sides like vegan sausage stuffing, olive oil mashed potatoes, and cheesy vegan drop biscuits.
💖 Why You'll Love this Recipe
- sheet pan meal with low active cooking time
- full of veggies, tofu, and fall flavors!
- easy enough for a weeknight meal, festive enough for a holiday dinner!
- naturally gluten-free and nut-free. For soy-free, you can use soy-free tofu, like pumpkin seed tofu or fava bean tofu.
✓ Ingredients and Substitutions
- olive oil - Helps the tofu and veggies brown in the oven.
- dried spices - Garlic powder, onion powder, salt, and black pepper add flavor to the dressing. You're also seasoning the tofu with some salt and black pepper before baking.
- maple syrup - Adds moisture and sweetness to the dressing. You can use agave nectar instead, if you prefer, but since it's a little bit sweeter, start with 2 tablespoons less, and add more to taste, if needed.
- Dijon mustard - For flavor and tang in the dressing.
- lemon juice - Brightens up the flavor of the dressing and adds a vibrant flavor to the finished dish.
- tofu - This is your plant-based protein. I like to tear extra-firm tofu into bite-sized pieces, because it maximizes surface area to soak in more flavor. It also gives it an almost chicken-like texture. You can cube it, if you prefer that shape. For soy-free, use pumpkin seed tofu, chickpea flour tofu, or fava bean tofu.
- cornstarch - Helps the tofu get lightly crisp in the oven.
- cauliflower and sweet potato - The vegetables for roasting. You want to cut the sweet potato into approximately 1" cubes, and you can choose to peel or not, based on your preference. For the cauliflower, you want florets that are about the size of 2 small baby carrots sitting next to each other.
- toppings - Seasonal herbs, like thyme or rosemary, add a great, fresh flavor to your sheet pan tofu dinner! Nuts or seeds add protein and crunch. Pecans, walnuts, pumpkin seeds, or almonds all work well here.
🔪 How to Make a Sheet Pan Tofu Dinner
Preheat the oven to 425° F, and line 2 baking sheets with parchment paper. Press the tofu and chop the veggies, if you haven't already.
Meanwhile, combine all of the dressing ingredients in a bowl or a jar with a tight-fitting lid. Whisk together well in the bowl, or close the jar and shake until well combined.
In a large bowl, sprinkle the tofu with the cornstarch, salt, and pepper. Toss to coat really well. Arrange the tofu on one baking sheet.
Add the cauliflower and sweet potato to the bowl with ¼ cup of the dressing, and toss well. Spread those over the other baking sheet. Save the bowl - you'll need it one more time!
Bake the tofu and the veggies for 35 minutes, or until the sweet potatoes are fork-tender. Stir the veggies at the 20-minute mark.
Remove both sheet pans from the oven. Then, transfer the tofu to that large bowl from earlier. Pour ½ cup of the dressing over the baked tofu. Toss well to coat.
Serve with remaining dressing drizzled on top or on the side, depending on how saucy your family likes things. Sprinkle on some fresh herbs, nut/seeds, and a squeeze of lemon juice. You can dish this up on its own or with a baked potato, mashed potatoes, rice, or whole grain of choice.
💡 Helpful Tips
- Try to cut your cauliflower and sweet potatoes to as uniform a size as possible. That will help them roast evenly.
- You can peel the sweet potato or skip it, depending on your preference. I like to leave the peels on for the extra texture and nutrients.
- I like to tear the tofu into bite-sized pieces, because it gives it an almost chicken-like texture. You can cube it, if you prefer that shape.
🫙 Storage Directions
Leftovers will keep for 3 to 5 days in the fridge. Reheat in the oven or microwave.
📖 Recipe
Sheet Pan Tofu Dinner
Equipment
- 2 sheet pans
Ingredients
For the Maple Mustard Dressing
- ½ cup maple syrup
- ¼ cup Dijon mustard
- ¼ cup lemon juice
- ¼ cup olive oil
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
- ¼ teaspoon salt or more, to taste
- ½ teaspoon black pepper or more or less, to taste
For the Sheet Pan Tofu Dinner
- 14 ounces extra firm tofu pressed and torn into bite-sized pieces
- 1 tablespoon cornstarch
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- 2 cups cubed sweet potato 1" cubes, about 1 medium sweet potato
- 2 cups cauliflower florets about the size of 2 baby carrots side-by-side
For Serving
- fresh herbs like parsley, rosemary, or basil
- chopped nuts or seeds like pecans, walnuts, pumpkin seeds, or almonds
- lemon juice
Instructions
Make the maple mustard dressing.
- Preheat the oven to 425° F, and line 2 baking sheets with parchment paper. Press the tofu and chop the veggies, if you haven't already.
- Meanwhile, combine all of the dressing ingredients in a bowl or a jar with a tight-fitting lid. Whisk together well in the bowl, or close the jar and shake until well combined.
Make the sheet pan tofu dinner.
- In a large bowl, sprinkle the tofu with the cornstarch, salt, and pepper. Toss to coat really well. Arrange the tofu on one baking sheet. Add the cauliflower and sweet potato to the bowl with ¼ cup of the dressing, and toss well. Spread those over the other baking sheet. Save the bowl - you'll need it one more time!
- Bake the tofu and the veggies for 35 minutes, or until the sweet potatoes are fork-tender. Stir the veggies at the 20-minute mark.
- Remove the sheet pans from the oven. Then, transfer the tofu to that large bowl from earlier. Pour ½ cup of the dressing over the baked tofu. Toss well to coat.
- Serve with remaining dressing drizzled on top or on the side, depending on how saucy your family likes things. Sprinkle on some fresh herbs, nut/seeds, and a squeeze of lemon juice. You can dish this up on its own or with a baked potato, mashed potatoes, rice, or whole grain of choice.
Got a question? Tried this recipe? Leave a reply!