Crispy Teriyaki Tofu Sheet Pan Dinner

This crispy teriyaki tofu sheet pan dinner is the perfect quick and easy weeknight meal! It is loaded with veggies and protein and is so easy to make! This meal is perfect for meal prep or to feed a group of people or a family. It is is paired with an easy homemade teriyaki sauce and served with rice. This meal is also totally customizable, so you can use any veggies you have on hand!

If you love sheet pan meals try out some of my other recipes:

Vegan Sheet Pan Fajitas with Tofu

Fluffy Vegan Sheet Pan Pancakes

crispy teriyaki tofu

What ingredients do I need for my crispy teriyaki tofu sheet pan dinner?

  • Extra Firm Tofu
  • Broccoli
  • Bell Pepper
  • Green Beans
  • Pineapple
  • Teriyaki Sauce – homemade or store bought

How to make my crispy teriyaki tofu sheet pan dinner?

This crispy baked teriyaki tofu dinner is so simple to make and requires minimal prep time!

Prep your veg. Chop up your veg into somewhat equal sized pieces so they will cook at the same rate. Once they are prepared toss them onto a baking sheet.

Press your tofu! Press your tofu so it becomes nice and crispy in the oven. You can press it using a tofu press or by wrapping your tofu in a kitchen towel and placing a heavy object on top of it. Press your tofu for at least 15 minutes, or up to 6 hours!

Slice your tofu into cubes and add in to your baking sheet along with the veggies.

Make your teriyaki sauce. You can make your own at home or use a store bought sauce. To make the sauce at home just add all of the ingredients in the recipe card below into a pot and bring to a gentle simmer. Mix in your cornstarch slurry and whisk for 2-3 minutes until the sauce thickens.

Dress your veggies with the teriyaki sauce and bake! Drizzle over 3/4 of your teriyaki sauce and toss to combine. Save the remainder for drizzling after it is cooked. Bake at 400f for 35-40 minutes until the veggies are cooked through and enjoy!

Some tips from Steph

Make sure to use extra firm tofu! To get crispy tofu make sure to get extra firm tofu! This kind of tofu has the least amount of water and will crisp up easier!

Press your tofu! Pressing your tofu will also help make the tofu crispy. You can press it using a tofu press or by wrapping your tofu in a kitchen towel and placing a heavy object on top of it. Press your tofu for at least 15 minutes, or up to 6 hours!

Switch up the veggies! You can use any veggies you’d like for your crispy baked teriyaki tofu! I chose to use broccoli, bell peppers, green beans and pineapple, but any veggies you have on hand will work!

Use tempeh instead! Instead of making your sheet pan dinner with crispy tofu, switch it up and make it with tempeh! It is packed with protein and is a fermented food, making it amazing for gut health!

Make it a stir fry! If you do not have an oven you can also make a teriyaki tofu stir fry on the stove top! It will be a little faster but takes more effort. Just sauté your veg in one pan for 5-10 minutes until soft and crisp up your tofu in another pan. Mix in your sauce, veggies and cooked rice and sauté until everything is combined.

Make it higher in protein! Add an additional block of tofu to increase the protein content of you meal!

crispy teriyaki tofu

How to serve your tofu teriyaki dinner

Serve your tofu teriyaki and veg over some cooked brown rice or noodles for a filling meal! I like to top mine with some sesame seeds and green onions but you can also add some chili flakes, red chilis or cilantro!

Storing your crispy teriyaki tofu dinner

This tofu teriyaki is great for meal prep! You can divide it up after cooking with some rice and store it in containers to enjoy throughout the week! Store your tofu teriyaki meals in the fridge for up to 5 days!

Other recipes you’ll love

Vegan Sheet Pan Fajitas with Tofu

Vegan Broccoli Cheese Soup with Tempeh Bacon

Easy Vegan Ground Beef made with Tofu

Lentil & Walnut Vegan Meatballs

Easy 2 Ingredient Sweet Potato Pizza Crust

Cheesy Vegan Quesadilla with Black Beans and Tofu

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crispy teriyaki tofu

Crispy Teriyaki Tofu Sheet Pan Dinner

This sheet pan teriyaki tofu is the perfect weeknight dinner! It is simple to make and great for feeding a family! It is sweet, salty and loaded with veggies and plant protein! It is also a great option for an easy meal prep.
Prep Time 15 minutes
Cook Time 40 minutes
Course Lunch, Main Course
Cuisine American, Japanese
Servings 4 people
Calories 308 kcal

Ingredients
  

  • 1 400g block Extra Firm Pressed Tofu
  • 1 head Broccoli
  • 2 Bell Peppers
  • cups Green Beans
  • cups Chopped Pineapple

Teriyaki Sauce

Instructions
 

  • Chop up your veg and tofu into somewhat equal sized pieces so they will need about the same time to cook in to oven. Add your chopped veg onto a baking tray.
  • Make sure to press your tofu get out all of the liquid. You can do this using a tofu press or by wrapping it in a kitchen towel and placing a heavy object on top for at least 15 minutes.
  • Slice up your tofu into cubes and add it to the baking tray along with your chopped veg.
  • Make your teriyaki sauce by adding all of the ingredients into a small pot. Grate in your garlic and ginger.
  • Bring to a simmer then mix in your cornstarch slurry and whisk continuously for 2-3 minutes until the sauce thickens.
  • Pour over ¾ of the teriyaki sauce over your veg and tofu and toss well to combine.
  • Bake at 400f for 35-40 minutes until all the veggies are cooked.
  • Serve with brown rice, sesame seeds, cilantro, or red chilies and drizzle on the remaining teriyaki sauce if needed.

Nutrition

Serving: 1serveCalories: 308kcalCarbohydrates: 44gProtein: 18gFat: 10gSaturated Fat: 1.4gPolyunsaturated Fat: 4.8gMonounsaturated Fat: 2.6gSodium: 829mgPotassium: 1050mgFiber: 10.2gSugar: 25.5gVitamin A: 3809IUVitamin C: 275mgCalcium: 280mgIron: 4.08mg
Keyword crispy teriyaki tofu, crispy tofu, japanese teriyaki tofu recipe, sheet pan dinners, teriyaki tofu stir fry, tofu teriyaki
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