Sheet Pan Teriyaki Tofu

This sheet pan teriyaki tofu is one of those simple, adaptable recipes that’ll definitely be on repeat in my house. I’m always talking about the benefits of soy foods, it’s a great plant-based protein. There is some research indicating that soy foods may decrease risk of lung cancer in non-smokers, decrease risk of prostate cancer, and may even decrease risk of breast cancer. Daily intake of soy foods may also help lower LDL cholesterol, reduce blood pressure, and increase variety of bacteria in the gut microbiome. So many reasons to enjoy tofu.

One of the barriers I had around tofu was needing to press it. Giving firm tofu a press before cooking releases more water which helps tofu take on the flavors of whatever you’re cooking it in. While pressing tofu doesn’t have to be hard, just remove it from it’s packaging, wrap in a clean towel or paper towel and press between plates with some heavy cans or pot on top to release the water. I found it much easier to get a tofu press, so I can set it up, and stick it back in the fridge until I’m ready to use it. Finding the small barriers that prevent us from sticking to a goal is also a big part of my job, and fortunately this was a relatively easy fix.

Now for this recipe it’s very customizable. I used a variety of vegetables that I already had on hand. The main thing to consider is how fast various vegetables will take to cook, so I started the heartier broccoli and carrots first, and then added the peppers and snap peas towards the end with the tofu. While I went ahead and used a jarred sauce to keep this super easy, you could always make your own teriyaki sauce if you prefer.

What’s your favorite soy food? Do you have any barriers that are keeping you from cooking more often?

Sheet Pan Teriyaki Tofu

Serves 3-4
Adapted from Dietitian Debbie Dishes

  • 1 head broccoli, cut into florets
  • 1 cup carrots, 1″ chop
  • 1 bell pepper, 1″ chop
  • 2 cups sugar snap peas
  • 14oz firm (or extra-firm) tofu
  • 1/2 cup Teriyaki sauce
  • cooking spray or 1 tsp olive oil
  • rice and sesame seeds for serving

Before you begin, wash hands with soap and water.

Press the tofu for at least 30 minutes to remove excess liquid. Preheat oven to 400°F.
Grease a large sheet pan with cooking spray. Arrange firmest vegetables on the sheet pan and begin roasting. After about 10 minutes, remove pan from oven and add the remaining vegetables and the tofu. Bake for another 10-15 minutes. Toss vegetables and tofu and then drizzle with Teriyaki sauce and toss again. Bake for an additional 5-10 minutes. Serve over rice and top with sesame seeds.

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