Vegan Tofu Teriyaki Sheet Pan Dinner Easy 10 Minute Prep

Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

Tofu Teriyaki Sheet Pan: Introduce your taste buds to a vegan version of the classic Asian dish with this easy Tofu Teriyaki Sheet Pan. With just 10 minutes of prep time, this meal is perfect for busy weeknights. The tofu is crispy and the veggies are perfectly roasted, while the teriyaki sauce adds a sweet and savory touch. This sheet pan dinner is not only delicious but also great for meal prep. Get ready to add this vegan version of Tofu Teriyaki to your regular dinner rotation.

How can I make the tofu extra crispy in this sheet pan recipe?

For extra crispy tofu, press the tofu for at least 30 minutes before marinating it in the teriyaki sauce. Then, instead of adding the tofu to the sheet pan with the vegetables and sauce, bake it on a separate baking sheet for 10-15 minutes before adding it to the sheet pan with the vegetables for the final few minutes of baking. This will ensure that the tofu gets nice and crispy while the vegetables and sauce are still cooked to perfection.

Teriyaki Sheet Pan Dinner With Tofu

For those who crave that extra crispy texture in their tofu, there are a few ways to achieve it. First, make sure to press and drain the tofu and toss it in cornstarch. This will help to absorb any excess moisture and create a crispy coating.

One option is to bake the tofu on a separate sheet pan with a little oil. This will allow the tofu to cook in a single layer and crisp up evenly.

Another option is to cook the tofu in an air fryer at 400 degrees for 15 minutes, flipping halfway through. Or, you can fry the tofu in a pan with a little olive oil for 3-5 minutes per side, until it’s golden brown and crispy.

Keep in mind, it does require a little extra effort to get that mega crispy texture, but it’s worth it for those who prefer it. Also, make sure to cut your vegetables into similar sizes to ensure even cooking.

Vegan Teriyaki Sheet Pan Dinner With Tofu

If you feel up to making your own homemade teriyaki sauce check out this recipe. It only takes about 5 minutes to make and lasts in the fridge for up to 5 days, so you can use it again throughout the week. 

Meal Prep Tofu Teriyaki Sheet Pan

You can chop all your veggies, press the tofu, and even make a homemade teriyaki sauce on your meal prep day to save time. Then all you have to do is throw everything on the baking sheet and have the easiest healthy vegan dinner ever! 

Why freeze and de-thaw tofu before cooking?

Freezing and de-thawing tofu before cooking can greatly enhance its texture and give it a meatier, chewier consistency. When tofu is frozen, the water inside the tofu expands, creating tiny ice crystals that break down the structure of the tofu. Once thawed, the tofu will have a more porous texture that allows it to absorb more marinades and sauces. This is an optional step but it’s an easy way to add an extra layer of flavor and texture to your Tofu Teriyaki Sheet Pan.

Looking for ways to boost the plant-based protein in your sheet pan dinner?

Consider adding an additional half block of tofu for a protein boost, or serving the dish on a bed of quinoa to take it to the next level.

What veggies can be used in a Tofu Teriyaki Sheet Pan dinner?

When it comes to veggies for this Tofu Teriyaki Sheet Pan dinner, the possibilities are endless. Like a blank canvas, you can add whatever colors and flavors you desire to create a unique and delicious masterpiece. You can use your favorite veggies or clear out the fridge of any lingering produce before it goes bad. Mix and match like a pro to create a symphony of flavors. Here are some tasty options to add to your sheet pan:

  • Zucchini: adding a refreshing crunch
  • Broccoli: the crown jewel of cruciferous veggies
  • Mushrooms: the earthy umami booster
  • Peppers: adding a pop of sweetness or heat
  • Green beans: the string bean sensation
  • Onions: the all-purpose veggie MVP
  • Garlic: the flavor king
  • Cauliflower: the low-carb queen
  • Carrots: the sweet and versatile root veggie
  • Tomatoes: the juicy and sun-ripened star

The options are endless, so don’t be afraid to get creative and experiment with different veggies to find your perfect Tofu Teriyaki Sheet Pan recipe!

How do I make the Tofu Teriyaki Sheet Pan gluten-free?

To make this Tofu Teriyaki Sheet Pan gluten-free, simply use a gluten-free tamari or soy sauce instead of regular soy sauce. You can also use coconut aminos as a soy-free alternative. Additionally, make sure any other ingredients used in the recipe, such as the teriyaki sauce, are also gluten-free. This recipe can be easily adapted to suit your dietary needs and preferences.

How long does the Tofu Teriyaki Sheet Pan last in the fridge?

This dish can be stored in the fridge in an airtight container for up to 3 days. Reheat in the oven or in a pan on the stove top. If you want to keep the tofu extra crispy, reheat it separately before adding it back to the dish.

How to reheat Tofu Teriyaki Sheet Pan:

To reheat, place the leftovers in a baking dish and cover with foil. Heat in the oven at 350°F for about 15 minutes, or until heated through. You can also reheat the leftovers in the microwave for about 1-2 minutes, or until heated through. Enjoy your delicious and easy vegan meal prep dinner!

This is one of my favorite easy, week-night healthy vegan recipes that comes together in a flash. I love gourmet cooking on the weekend, but on a busy day, ain’t nobody got time for that! Since it only takes 10 minutes to prepare, there’s no reason not to add this to your next week’s vegan meal prep. 😜🤩

Easy Vegan Teriyaki Sheet Pan Dinner With Tofu
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5 from 1 vote

Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

Only 10 minutes to prep, this healthy dinner makes the perfect easy weeknight meal. It's packed full of savoury, sweet deliciousness and is ideal for vegan meal prep.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main, Main Course
Cuisine: Asian, Fusion, Japanese
Keyword: easy sheet pan dinner, easy vegan dinner, healthy easy vegan dinner, healthy sheet pan dinner, teriyaki tofu dish, vegan meal prep, vegan sheet pan dinner, vegan teriyaki dinner with tofu and veggies, vegan teriyaki sheet pan dinner
Servings: 4

Ingredients

  • 1 brick extra firm tofu, drained and pressed
  • 1 tbsp cornstarch
  • 1 red onion
  • 2 bell peppers
  • 1 pack white mushrooms (about 250 grams)
  • 1 zucchini
  • 1 cup teriyaki sauce

Optional Garnishes

  • 1/4 cup chopped cilantro
  • 1 bunch sliced green onion
  • 1-2 tbsp sesame seeds

Instructions

  • Drain and press your extra firm tofu.
  • Pre-heat the oven to 425 degrees Fahrenheit.
  • Chop the veggies into similar sized pieces to ensure they cook evenly. For the mushrooms chop them in half, and cut all other veggies into a similar size.
  • Cut the tofu into equal size cubes. NOTE: If you want your tofu extra CRISPY please see the notes below. The steps for the tofu will be a bit different.
  • Add the tofu cubes into a bowl, and toss them in the cornstarch until they are evenly coated. The cornstarch will help the tofu crisp up.
  • Next, add all the veggies and tofu to a baking sheet together.
  • Add 3/4's of your teriyaki sauce, and mix it around to evenly coat the veggies and tofu.
  • Throw the sheet pan in the oven and bake the veggies for 30 minutes total, flipping halfway.
  • Add the remaining teriyaki sauce if needed, top with your favourite garnish and serve over brown rice or quinoa if desired. Enjoy!

Video

Notes

If you want EXTRA crispy tofu:
The tofu will not come out as crispy if it’s baked in the oven with the sauce on, and in with the moisture that will be releasing from the vegetables. I personally don’t need my tofu to be extra crispy all the time, and love the way it turns out on the sheet pan. It also makes my life a lot easier on a busy day to just throw everything together, and complete other tasks while the oven does it’s thang baking up our dinner.
That being said, I do know some people can’t stand tofu unless its mega crisp. And this part is for you! 
  • You’ll still want to press and drain the tofu, and toss it in the cornstarch. 
  • It can be baked on a separate sheet pan with a little oil to help crisp it up. 
  • The tofu can be cooked in the air fryer at 400 degrees for 15 minutes flipping halfway, OR it can be fried in a pan with a little dash or olive oil for 3-5 minutes per side. Cook until the tofu is nice and crispy and golden brown on the outside.
It’s a little extra work to make the tofu super crispy, but is worth it if you prefer that little crispy crunch. 
Note: Make sure your veggies are all cut into relatively the same size. If you cut some small and some bigger, it may result in them cooking un-evenly. 
If you feel up to making your own homemade teriyaki sauce check out this recipe. It only takes about 5 minutes to make and lasts in the fridge for up to 5 days, so you can use it again throughout the week. 
Q: Can a vegan sheet pan dinner be meal prepped ahead of time?
A: Absolutely! You can chop all your veggies, press the tofu, and even make a homemade teriyaki sauce on your meal prep day to save time. Then all you have to do is throw everything on the baking sheet and have the easiest healthy vegan dinner ever! 
Q: Should I freeze and de-thaw my tofu ahead of time?
A: If you have the time, it’s so worth it to freeze and de-thaw extra firm tofu. It adds to the texture and I really notice the difference. It’s not necessary, but what I like to do is throw my tofu in the freezer right after getting home from the grocery store. The next morning I remove what i’ll need for the week, and transfer it to the fridge to de-thaw. 
Q: How can I add extra plant protein to a sheet pan dinner?
A: Simply add an extra half block of tofu for extra protein, or serve on top of quinoa to amp it up. 
Q: What veggies can be used in a sheet pan dinner?
A: The beauty of this plant-based meal is that it can be easily customized. Use your favourite veggies or whatever you have in the fridge. This is a great way to use up veggies that are about to expire.
Here’s a list of some veggies you can use in a sheet pan dinner:
  • zucchini
  • broccoli
  • mushrooms
  • peppers
  • hot peppers
  • green beans
  • broccoli
  • onions
  • garlic
  • cauliflower 
  • carrots
  • tomato 
  • and more! 
This is one of my favourite easy, week-night healthy vegan recipes that comes together in a flash. I love gourmet cooking on the weekend, but on a busy day, aint nobody got time for that! Since it only takes 10 minutes to prepare, there’s not reason not to add this to your next week’s vegan meal prep. 😜🤩
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2 thoughts on “Vegan Tofu Teriyaki Sheet Pan Dinner Easy 10 Minute Prep

  1. Jake Tweeten says:

    5 stars
    Awesome this was great thank you! So easy and besides cutting up the veggies is was so simple and easy. Always looking for those easy weekday vegan meals, I even made enough to last a couple of nights which is great when you can make vegan dishes in bulk 😁

    • spicyveganfood says:

      You’re welcome thank you so much for trying my recipe! It is a great weeknight vegan meal!

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