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Sheet Pan Tofu with Spring Vegetables is made with baked lemon garlic tofu, roasted vegetables, and a light, zesty marinade. Serve over rice for the perfect weeknight meal. Gluten-free, Refined-sugar free.
This Sheet Pan Tofu with Spring Vegetables is what easy dinners are made of. It’s high in protein, packed with nutritious veggies, and marinated in the best, bright and simple seasonings. All you need is 12 affordable ingredients!
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Spring into Warmer Days with this Easy Sheet Pan Dinner
By the time April rolls around, it feels like we’ve been living in the dead of winter for all of eternity. Especially when Mother Nature continues to surprise us with lingering snow storms. So if we can’t experience a true Spring outside, we can at least experience one in the kitchen.This sheet pan meal contains all of the components of a Spring recipe. Seasonal produce, bright, zesty lemon juice and tangy dijon mustard. Take it to the next level and serve over comforting Lemon Pepper Orzo. After less than 1 hour, you’ll be ready to enjoy the flavors of Spring!
What You Need for Sheet Pan Tofu with Spring Vegetables
Just like all of my sheet pan recipes, we’re keeping it simple and sticking to the basics. No surprising or hard to find ingredients here. You’ll need:
- Tofu: The source of our plant-based protein here! Both extra firm tofu and super firm tofu work well and are low in excess moisture.
- Veggies: In the spirit of Spring, I used some of my favorite seasonal produce – asparagus spears, artichoke hearts, and chopped radishes. Feel free to switch it up and use what you have on hand. Carrots, peas, and fava beans would also be delicious.
- Olive oil: A little oil not only helps the marinade stick to the tofu and veggies, but oil also adds flavor and helps the ingredients bake up nice and crispy. If you don’t have extra-virgin olive oil on hand, use another neutral high smoke point oil.
- Lemon juice: Fresh lemon juice adds a bright, citrus-y flavor that makes it reminiscent of Spring. If you want to take it to the next level, add a bit of lemon zest, too!
- Dijon mustard: You know I can’t resist adding a little dijon. Similar to lemon juice, it brightens up the rest of the ingredients and packs so much flavor.
How to Make Sheet Pan Tofu with Spring Vegetables
- Cut the tofu into small triangles, then place in the bottom of a shallow container.
- Shake the olive oil, lemon juice, garlic powder, black pepper, and salt together in a small jar until emulsified.
- Pour the marinade over the tofu and marinade for 15 minutes, or overnight.
- Transfer the marinated tofu to a large baking tray and bake for 20 minutes.
- In a separate medium bowl, whisk the vegetable marinade together, then add in the artichoke hearts, asparagus, and radishes and mix to coat.
- After 20 minutes, flip the tofu, then scoot it over to one third of the baking sheet. Spread the vegetables across the remaining two thirds.
- Bake for an additional 15 to 20 minutes.
- Serve warm as-is with fresh dill, or as desired.
Caitlin’s Cooking Tips
- Marinate overnight for the best flavor. As a general rule of thumb, the longer you marinate, the more flavorful your tofu will be. If you have the time to prep ahead, marinating for at least 8 hours will yield the best sheet pan recipe.
- Don’t omit the oil. The extra virgin olive oil is a key ingredient in the marinade for both the lemon garlic tofu and the vegetables. Without it, the flavor will fall flat and the marinade won’t cling to the tofu or veggies well. If you are oil-free, check out my Oil-Free recipes and find a recipe that will better suit your diet. You may like this Lemon Dill Quinoa Casserole – it has a similar Springy flavor profile and is equally delicious.
This is one of my favorite sheet pan meals for meal prep, hosting guests, or a quick weeknight dinner as the weather warms up. I personally love serving the tofu and veggies over Instant Pot Garlic Rice or Lemon Pepper Orzo with fresh dill, but it’s hearty enough to enjoy on it’s own, if desired.
If you’re looking for more sheet pan recipes, you’ll also love this Dijon Garlic Sheet Pan Veggies & Chickpeas, these Vegan Sheet Pan Fajitas and this Sheet Pan Garlic Ranch Tofu with Vegetables! You may also enjoy browsing my collection of Tofu recipes!
How to Store Sheet Pan Tofu with Spring Vegetables
Leftover tofu and veggies will keep for up to 5 days in an airtight container in the refrigerator. Reheat in a large skillet on the stovetop until warm and crispy or reheat quickly in the microwave or a toaster oven.
Freezing is not recommended.
The key to extra crispy tofu pieces is to bake directly on a nonstick baking sheet or silicone mat and place the tofu on the top oven rack. If you’ve done these things and your tofu still isn’t crispy, the tofu may have been too crowded on the baking sheet, it wasn’t pressed well enough, or the oven wasn’t hot enough.
It depends on the recipe, but I typically use extra-firm tofu or super firm tofu when I don’t have time to press it.
No, rinsing tofu is actually counterproductive. Tofu is like a sponge and when you press the tofu, all of the excess water will drain out of the tofu. By rinsing it under water, all you’d be doing is adding that excess water right back into the block of tofu.
I recommend about 15 to 30 minutes. Again, if you typically don’t have time to press tofu, purchase super firm tofu and simply pat it dry before using.
Enjoy! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love it if you could leave a comment below with a recipe rating! Thank you for the support 😊
Sheet Pan Tofu with Spring Vegetables
For the Lemon Garlic Tofu:
- 14-16 ounces extra firm tofu pressed
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
For the Vegetables:
- 1 1/2 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Black pepper to taste
- 1/2 teaspoon salt
- 1 bunch asparagus ends trimmed and cut into 2” pieces
- 8.5 ounces canned artichoke hearts drained, rinsed, and cut in half
- 4 ounces radishes ends trimmed and cut in half
- 2 tablespoons chopped fresh dill
- Lemon Pepper Orzo or cooked rice for serving (optional)
- Prep: Preheat the oven to 415F. Set a large baking sheet aside and line with a silicone baking mat if it is not nonstick.
- Marinate the Tofu: Cut the tofu into small triangles and place in the bottom of a small container. Add the olive oil, lemon juice, garlic powder, black pepper, and salt to a small jar and shake until emulsified. Pour the marinade over the tofu and gently toss the container until the tofu is coated. Let marinate for 15 minutes, or overnight in the refrigerator for a stronger flavor.
- Bake the Tofu: Transfer the tofu to a large baking sheet, leaving about 2” between each piece. (Note: discard the extra marinade behind or save it for drizzling on the tofu just before serving, if desired). Bake in the top rack of the oven for 20 minutes.
- Season the Vegetables: In a medium bowl whisk the oil, mustard, garlic powder, pepper, and salt together. Add the asparagus, artichoke hearts, and radishes and mix well. Set aside.
- Final Bake: Take the tofu out of the oven, flip it, and scoot it all over to one third of the baking sheet. Transfer the vegetables to the baking sheet and spread them across the remaining two thirds. Return to the top rack of the oven and bake for an additional 15 to 20 minutes.
- Serve: Remove from the oven and top with fresh dill. Serve warm as-is or over rice or Lemon Pepper Orzo. Store any leftovers in the fridge for up to 5 days.