This sheet pan teriyaki tofu and broccoli is simple yet full of flavor and perfect to add to your weekly menu rotation! You’ll love how quick it is!
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It’s no secret that sometimes coming up with meal ideas can be an area of our lives we’d love to improve on. This sheet pan teriyaki tofu and broccoli dish will definitely be one that you have on repeat.
The great thing about sheet pan dishes is that they are usually easier to make and once you put it in the oven you are free to go about your routine until your timer goes off.
What we love about this dish is that the flavors and the textures really come together to create this epic deliciousness in your mouth.
What is Teriyaki?
Teriyaki refers to a specific Japanese cooking cuisine that was developed in the 1700s. It refers to a specific technique in which foods (traditionally meat) are broiled or grilled with a specific glaze made from soy sauce, mirin, and sugar. The main ingredient is typically brushed with the sauce multiple times during cooking.
While not as traditional, teriyaki became popular in the US and any dish with a teriyaki-like sauce is used to describe teriyaki. Often times US teriyaki uses alternatives and additions that are not common in Japanese cooking.
Teriyaki sauce itself is often on the sweeter side, but may be spicy.
We do not claim this is an authentic Japanese teriyaki recipe.
Why You’ll Love Sheet Pan Teriyaki Tofu
It’s Made on a Sheet Pan
There is just something so great about making vegan sheet pan meals. It’s easy to make and even easier to clean up. We love the flavors that the oven gives to roasted vegetables, especially broccoli and the the snap peas that we are using.
Easy to Switch Up Vegetables
Since most vegetables can be cut and/or cubed to size that they are roasted within the same time, it’s easy to switch up the vegetables to tailor them to your own preferences. You could did baby corn, carrots, bell peppers and more!
Sheet Pan Tofu Teriyaki and Broccoli Ingredients:
Gather your ingredients!
Below are notes about the ingredients before we get into the full recipe located lower in this post on how to make teriyaki tofu:
- Tofu – using extra firm tofu (especially when following the freezer/thaw method), you get a great meat-like texture that is easy to find, use, and cost efficient.
- If you do not use tofu – you could just do a variety of veggies, a vegan chicken substitute, seitan, chickpeas, mushrooms and more
- Broccoli – You can use both the florets and the stems for the recipe to reduce the waste
- Sugar Snap Peas – we love the taste and texture sugar snap peas get when you roast them in the oven. If you haven’t tried doing it this way, we think you’ll love it too
- Soy Sauce – the main ingredient in teriyaki sauce, the umami flavors in starting this as the base and then roasted the ingredients in the oven, creating a flavor you’ll love
- Garlic – while garlic is a very unconventional ingredient in Japanese cooking, in American teriyaki dishes, it’s often used which is why we’re using it today
- Brown Sugar – teriyaki sauce is traditionally sweet and brown sugar helps achieve that taste along the way
- Olive Oil – We are using olive oil to roast our veggies and give them that crispy caramelized roasted flavor that we get from the oven
- Ground Ginger – ginger is often added to teriyaki dishes and adds a warming spice and depth of flavor to the dish
- Red Pepper Flakes – a little goes a long way, to create more flavor; however, if you’d prefer a spicy teriyaki sauce, you’re free to up the game as well
- Rice Wine Vinegar – mirin is the typical ingredient in teriyaki sauce; however, we wanted this recipe to be more accessible and mirin can be difficult to find. Rice wine vinegar is less sweet than mirin so if you do have mirin on hand, we’d recommend reducing the amount of brown sugar to taste.
- Cornstarch – with traditional teriyaki, the sauce is boiled under the desired thickness. We are using cornstarch to decrease the time needed to make this recipe
- Salt and Pepper – used to taste to season the vegetables and add flavor throughout all the layers
Substitutions and Variations
Tofu – super firm tofu can be used in place of the extra firm. Super firm doesn’t need to be pressed as it’s already been done before packaging which can reduce time, but it may not take marinades on as well
Veggies – You can switch up the vegetables used or even add more – carrots, bell peppers, cauliflower, baby corn, and more are just a few ideas
Soy Sauce – “no soy” soy sauce, tamari, or coconut aminos are some swaps for soy sauce
Garlic – could be omitted
Brown Sugar – maple syrup is a great alternative for sweetness, coconut sugar could also be
Olive Oil – another high heat oil can be used
Ground Ginger – could be omitted
Red Pepper Flakes – could be omitted, reduced, or increase for more spice
Cornstarch – arrowroot powder could be used instead
Step by Step Instructions:
In a large bowl, you will add your cubed tofu, along with cornstarch, soy sauce, and oil and still to combine together well. Once combined, add all of the to a prepared parchment lined baking sheet.
In the same bowl, add your broccoli and sugar snap peas (or veggies of choice). Drizzle with oil and add your salt and pepper to taste (we recommend at least ¼ teaspoon of each). Stir together well, then add to the same tray with the tofu.
Arrange this into one single layer and then bake at 425 degrees F for 18-20 minutes. Your tofu should start to have golden brown edges and the broccoli should be bright green and medium hard in texture.
While your tofu and broccoli is baking, you’re going to add soy sauce, water, brown sugar, rice vinegar, ground ginger, garlic, and pepper flakes. Whisk together and bring to a boil.
Add cornstarch and water together and once sauce is boiling, add this to pot and stir together. Allow to thicken up the sauce, about 1-2 minutes.
Once baking is done, add tofu and veggies back to your bowl and toss with preferred amount of sauce.
Add your teriyaki tofu and veggies over rice, quinoa, or noodles! Enjoy!
TIPS FOR MAKING THE PERFECT TOFU:
WHAT IS THE BEST TYPE OF TOFU TO USE?
We prefer extra firm tofu for this recipe and would highly recommend using that. If you are short on time, super firm tofu allows you to not have to worrying about the pressing.
This recipe will also work with firm tofu if needed. We do not advise using silken or soft tofu for this recipe.
WHY SHOULD I FREEZE TOFU FIRST?
Freezing tofu gives it a more meat-like texture. While this isn’t a requirement, we highly recommend doing it this way.
Freeze to tofu in the store packaging. Then remove and let thaw completely before adding it to a tofu press to drain (see below)
HOW DO I PRESS OUT TOFU?
The easiest way to press out tofu is to use a tofu press. We use this tofu press because it’s easy to use and works great.
However, if you don’t have a tofu press then you could wrap the block of tofu in a kitchen towel, place it on a plate, and then put something heavy on top like a cast iron skillet.
Frequently Asked Questions:
Tofu is the main ingredient for this dish, but you could use it with other ingredients (listed above under substitutions) to make top 9 free. There is also soy sauce, but you could use “no soy” soy sauce, tamari or coconut aminos depending on your allergens.
Yes, This dish can be prepared up to 3 days in advance. Make sure after making, let cool completely, then store in an air tight container.
There is oil in the tofu as well as the broccoli to help with roasting and giving the best texture. We do not recommend omitting the oil. You could replace it with a different high heat oil of your choice. If you truly have to omit it we’d recommend spritzing with vegetable stock or water to help with moisture.
Whether a person preference or allergen, we know not everyone can do tofu. You could swap with more vegetables (we’d recommend more variety like bell peppers, cauliflower, carrots, baby corn, etc), mushrooms, seitan, and more.
Yes. Just double all the ingredients listed and use a full sheet pan.
This dish is best serve with rice, quinoa or noodles. Try it with our vegan sesame garlic noodles or our vegan garlic turmeric rice.
WHAT OTHER VEGAN TOFU RECIPES COULD I MAKE?
If you love tofu, then you’ll love these other recipes as well!
- Vegan Brown Sugar Glazed Tofu (Vegan Ham Alternative)
- Vegan Honey Garlic Tofu Sheet Pan Meal
- Authentic Jamaican Jerk Tofu
- Vegan Chipotle Mango BBQ Tofu
- Vegan Garlic Soy Lime Tofu
- Tofu Parm (Vegan Chicken Parm)
- Vegan Sesame Tofu
- Crispy Fried Tofu
- Baked Tofu with Maple Blackberry Ginger Glaze
PIN THIS VEGAN SHEET PAN TERIYAKI TOFU AND VEGGIES FOR LATER!
🥳 Get the Full Recipe
Sheet Pan Teriyaki Tofu and Broccoli
Ingredients
For the Tofu
- 1 block extra firm tofu, frozen, thawed and pressed* (1 block is 14-16oz)
- 1 tablespoon cornstarch
- 2 teaspoon low sodium soy sauce
- 2 teaspoon extra virgin olive oil
For the Broccoli and Veggies
- 1 head broccoli florets, cut into bite size pieces (can also use the stems or save for another dish)
- 8 oz sugar snap peas (227g)
- 1 tablespoon extra virgin olive oil
- salt and pepper to taste
For the Teriyaki Sauce
- ½ cup low sodium soy sauce (114g)
- ½ cup water (114g)
- 3 tablespoon brown sugar (can sub with maple syrup)
- 2 tablespoon rice vinegar
- ½ tsp ground ginger
- 2 cloves garlic, minced
- ¼-1/2 teaspoon red pepper flakes, optional
- 1 tablespoon cornstarch
- 1 tbsp water
Instructions
- Preheat oven to 425˚F (218˚C) and prep half sheet baking tray with parchment paper.
- In a large bowl, add tofu cubes, cornstarch, soy sauce and oil. Stir a few times to combine throughly then add tofu to prepped baking sheet.
- Using the same bowl, add broccoli, sugar snap peas, oil and salt and pepper to taste. Stir a few times to combine throughly then add to the same baking tray.
- Arrange into one layer and bake for 18 – 20 mins or until tofu is golden brown on edges and broccoli is medium hard and bright green.
- While tofu and veggies cook, to a small sauce pan add the ingredients for the teriyaki sauce from soy sauce to red pepper flakes. Whisk together over medium heat and bring to a boil.
- Add remaining cornstarch and water together and add to the sauce. Whisk together until it thickens, about 1-2 minutes.
- When baking is complete, add the tofu and veggies back into the large bowl then cover and toss with preferred amount of teriyaki sauce.
- Enjoy as is or over quinoa, rice or noodles.
Hello, with your teriyaki tofu recipe is it possible to swap the tofu for paneer? I’m a big fan of your recipes and I find myself preparing less meat base recipes for my family.
Warmest regards
SO glad that you’re enjoying the recipes. Unfortunately, we can’t say for sure since we don’t cook with dairy products :/
This was good! I’m trying to learn to like tofu. I have leftover veggies and sauce. Can I freeze it?
Yes you can freeze them. I hope you continue to try different tofu recipes
This was so quick, so easy and absolutely delicious. The tofu had a nice crunch and texture and the sauce was amazing. Even my non vegan husband loved this! Thank you 😊
This is awesome! We’re so happy to hear that you both enjoyed the recipe so much!
It’s so much better to add the sauce after the bake. Thank you
You’re welcome!