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Easy 10 Minute Prep Vegan Tofu Teriyaki Sheet Pan Dinner

Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

This vegan Tofu Teriyaki Sheet Pan takes only 10 minutes to prep and makes the perfect easy weeknight meal. It’s packed full of savory, sweet deliciousness and is ideal for vegan meal prep.

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 its thang baking up our dinner.

Teriyaki Sheet Pan Dinner With Tofu

That being said, I do know some people can’t stand tofu unless it’s 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 unevenly. 

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. 

Q: Can a vegan Tofu Teriyaki Sheet Pan 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 favorite 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 Tofu Teriyaki Sheet Pan dinner:

  • zucchini
  • broccoli
  • mushrooms
  • peppers
  • hot peppers
  • green beans
  • broccoli
  • onions
  • garlic
  • cauliflower 
  • carrots
  • tomato 
  • and more! 

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

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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