Sheet Pan Teriyaki Tofu with Veggies: The 30-Minute Weeknight Hero You’ll Actually Crave

Skip the soggy takeout and the complicated “chef’s kiss” routines. You want fast, flavorful, and something that doesn’t wreck your kitchen. This Sheet Pan Teriyaki Tofu with Veggies hits crispy, saucy, and colorful—without a culinary degree or five pans.

It’s the weeknight win that tastes like a cheat meal but behaves like a macro-friendly upgrade. One pan, bold flavor, minimal cleanup—tell me that’s not the dream.

The Secret Behind This Recipe

The magic is the balance: high-heat roasting for crisp tofu edges, plus a glossy teriyaki glaze that clings like it was born there. Pressing the tofu is non-negotiable—it removes water so the cubes brown instead of steaming.

Cornstarch adds that subtle crunch, like a sneaky tempura hack. We also batch the cooking: start the hearty veggies first, then add faster-cooking ones and the tofu halfway. This prevents mush while keeping everything hot and caramelized.

Finish with a quick brush of sauce right on the pan for that sticky, lacquered finish.

Ingredients

• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas or green beans
• 1 small red onion, thick wedges
• 1 medium carrot, thin coins or matchsticks
• 2 tbsp neutral oil (avocado or grapeseed)
• 2–3 tbsp cornstarch
• Kosher salt and black pepper, to taste
• Cooked rice or quinoa, for serving (optional)

Teriyaki Sauce

• 1/3 cup low-sodium soy sauce or tamari
• 3 tbsp maple syrup or honey
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 2 tsp fresh grated ginger
• 2 cloves garlic, minced
• 1–2 tsp sriracha or chili-garlic sauce (optional)
• 1 tsp cornstarch whisked with 1 tbsp water

Garnishes

• Sliced scallions
• Toasted sesame seeds
• Lime wedges (optional)

Step-by-Step Instructions

1. Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. If you like ultra-crisp edges, preheat the pan inside the oven.
2. Press the tofu for 10–20 minutes.

   Wrap the block in a clean towel and weigh it down with a pan or books. FYI: the drier it gets, the crispier it roasts.

3. Make the teriyaki: In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, garlic, and sriracha. Bring to a simmer, whisk in the cornstarch slurry, and cook 30–60 seconds until glossy.

   Remove from heat.

4. Prep the veggies: Toss broccoli, onion, and carrot with 1 tbsp oil, a big pinch of salt, and pepper. Spread on the hot sheet pan and roast 10 minutes to give them a head start.
5. Cube and coat the tofu: Cut pressed tofu into 1-inch cubes. Toss with 1 tbsp oil, 2–3 tbsp cornstarch, and a pinch of salt.

   You’re aiming for a thin, even coating—no chalky clumps.

6. Add tofu and quick-cooking veg: Pull the sheet pan, add bell pepper and snap peas, scatter tofu cubes across the pan, and return to oven. Roast 14–18 minutes, flipping the tofu once halfway through, until the edges are golden and crisp.
7. Glaze on the pan: Drizzle 2/3 of the teriyaki sauce over tofu and veggies. Toss directly on the sheet pan and roast 2–3 more minutes so the sauce sets and turns shiny.
8. Serve: Spoon over rice or quinoa.

   Garnish with scallions, sesame seeds, and a squeeze of lime. Use remaining sauce for extra drizzling. Then accept compliments like it’s your job.

How to Store

• Fridge: Store leftovers in an airtight container for up to 4 days.

  Keep rice separate so it doesn’t steal all the sauce.

• Reheat: Best in a 400°F (205°C) oven or air fryer for 5–8 minutes to revive crispiness. Microwave works, but you’ll lose some texture—still tasty though.
• Freezer: Not ideal for tofu crispiness. If you must, freeze sauceless components up to 2 months, then thaw and re-glaze before reheating.

Benefits of This Recipe

• High-protein, plant-based: Tofu provides complete protein and iron without the heavy post-meal slump.
• Minimal cleanup: One sheet pan = fewer dishes and more free time.

  Shocking concept, I know.

• Balanced macros: Protein, fiber, and complex carbs, especially if you serve with brown rice or quinoa.
• Customizable: Swap veggies by season, use tamari for gluten-free, or dial heat up/down easily.
• Meal-prep friendly: Reheats well and stays flavorful for several days. Your future self will send thank-you notes.

Avoid These Mistakes

• Skipping the press: Wet tofu won’t crisp. If you’re short on time, use extra-firm and give it at least 5 minutes of pressure.
• Overcrowding the pan: Packed pans steam, not roast.

  Use two pans if needed so everything gets direct heat.

• Adding sauce too early: Sugars can burn. Roast first, glaze at the end, finish with a short blast of heat.
• Wrong oven temp: Low oven equals soggy. Stick to 425°F for caramelization and crisp edges.
• Thick veggie cuts: Dense chunks won’t cook through.

  Keep pieces uniform and smaller than 1 inch for carrots and broccoli stems.

Mix It Up

• Veg swaps: Cauliflower, zucchini, mushrooms, asparagus, or Brussels sprouts. Add heartier veg early; delicate veg later.
• Protein pivot: Tempeh, seitan, or chickpeas. If using chickpeas, dry them well and toss with cornstarch for crispiness.
• Sauce twist: Orange-teriyaki (add orange zest and juice), pineapple-teriyaki (stir in crushed pineapple), or gochujang-teriyaki for extra heat.
• Grain game: Serve with jasmine rice, brown rice, quinoa, soba noodles, or cauliflower rice for a lighter plate.
• Toppings: Chili crisp, pickled ginger, furikake, or a drizzle of Japanese mayo.

  Not traditional, but very “wow.”

FAQ

Do I have to press the tofu?

Yes, unless you enjoy soft, steamed cubes. Pressing removes excess moisture so the cornstarch can do its crisping magic. Even 10 minutes makes a difference.

Can I make this gluten-free?

Absolutely.

Use tamari or coconut aminos instead of soy sauce, and verify your cornstarch is certified gluten-free. Everything else is naturally GF.

What if I don’t have cornstarch?

Use arrowroot or potato starch. Rice flour also works in a pinch, though it’s slightly less glossy.

Avoid wheat flour unless you want a heavier coating.

How do I get restaurant-level glaze?

Reduce the sauce until it lightly coats the back of a spoon, then glaze near the end and finish with 2–3 minutes of high heat. A second drizzle after plating adds that “extra.” IMO, this two-step is elite.

Can I use frozen vegetables?

Yes, but roast them from frozen on a separate pan at high heat to evaporate moisture, then combine and glaze at the end. Expect slightly softer texture.

Is air fryer an option?

Totally.

Air fry tofu at 400°F (205°C) for 12–15 minutes, shaking once. Roast or air fry veggies separately, then combine with warmed sauce.

How spicy is this?

Mild by default. Add more sriracha, chili-garlic paste, or red pepper flakes if you want to flex.

Keep it kid-friendly by leaving heat out and serving chili on the side.

The Bottom Line

This Sheet Pan Teriyaki Tofu with Veggies is your midweek power move: crisp, saucy, colorful, and ridiculously easy. It respects your time, your taste buds, and your sink. Keep the method, swap the veg, tweak the sauce, and you’ve got a template you’ll reuse all year.

Quick win, great flavor, zero drama—exactly how weeknight cooking should be.