This vegan honey garlic oven fried tofu with roasted broccoli sheet pan meal is so easy to make yet loaded with flavor! You will want to make this again and again!
We never thought about dinner really as a kid besides it’s time for dinner, let’s go. So as an adult, having to come up with new ideas every night is exhausting. Seriously, why didn’t someone tell us we didn’t want to go up. Okay, may they did. Anywho, this vegan honey garlic oven fried tofu with roasted broccoli sheet pan meal is one that’s going to go on rotation.
One of the best things you can do as an adult, but especially one with kids or someone super busy (okay, all of us), is to have meals on rotation. The more meals you get into your rotation, the easier it is to create healthy meals more often.
This tofu sheet pan meal is one that is so simple to make yet it’s loaded with flavor that will make yourself and other think you grabbed it from a restaurant. Definitely one to impress with!
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VEGAN HONEY GARLIC TOFU SHEET PAN INGREDIENTS:
Below are notes about the ingredients before we get into the full recipe located lower in this post on how to make these the best vegan honey garlic oven fried tofu:
- tofu – used as the main component of the dish, tofu takes on any flavor profile that you build with it and we are using it for a spin on “honey garlic chicken” for this dish
- broccoli – tons of nutrients and a great vegetable for a sheet pan meal since it cooks at roughly the same time
- garlic – building our flavors in a fresh and natural way, garlic gives us the aromatics that we love
- soy sauce – adds flavor, depth and an umami taste for our dish
- vegan worcestershire sauce – similar to the soy sauce in that it helps to start building flavors and take our tofu to new levels
- flour – we use all-purpose flavor to help bread our tofu and give us a great breading
- panko breadcrumbs – most traditional breadcrumbs contain milk, but panko usually don’t. Not only that but panko also gives us even more crunch
- vegetable oil – when frying (even in the oven) oil helps give us the perfect crunch
- cornstarch – helps our sauce thicken and makes for a better experience
- agave – our replacement for honey and adds the same flavor profile that we’d get otherwise
SUBSTITUTIONS AND VARIATIONS:
- tofu – swap tofu for jackfruit, seitan, cauliflower or even oyster mushrooms
- broccoli – add to or omit with things like snap peas, cauliflower, carrots, onions and more
- soy sauce – use can use coconut aminos, no soy soy sauce or tamari to switch
- vegan worcestershire sauce – sometimes it’s hard to find vegan worcestershire and if so, a vegan friendly steak sauce can be swapped
- flour – use a gluten free flour blend to swap if needed
- panko breadcrumbs – gluten free panko can also be swapped
- vegetable oil – the oil can be omitted if needed but the texture won’t quite be the same or swap with another neutral oil of your choice
- cornstarch – arrowroot can be swapped
- agave – try maple syrup or a bee free honey
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.
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:
Use gluten free panko breadcrumbs, gluten free 1:1 flour blend, one of the tofu swaps listed below and either coconut aminos or no soy soy sauce for a soy sauce sub.
Yes! This dish can be store in an air tight container after cooled for up 5-7 days in the fridge. Make sure they are completely cooled before storing
The oil in the dish, makes the recipe more crispy and yields a much better texture; however, it can be omitted entirely.
You could make this recipe with oyster mushrooms, jackfruit, seitan pieces, or even cauliflower itself.
Yes! If you are doubling both the tofu and broccoli, you may need to sheet pans as you don’t want to overcrowd the pan. Everything should be in a single layer.
Since this is a sheet pan meal, we already have some broccoli on the pan; however, you could serve with other veggies, even on the same tray or try making pasta, rice or vegan mashed potatoes.
You really want veggies that are going to cook within 20 minutes. So keep in mind that you want to have smaller pieces rather than larger. Some other great options are cauliflower, carrots, bell peppers, snap peas, and mushrooms. Potatoes if diced smaller can definitely cook but you couldn’t do large pieces.
Yes! Same temperature as the oven method and check after about 18 minutes because some air fryers cook faster. Do not over crowd your tray or basket with this method.
What other vegan tofu recipes could I make?
If you love tofu, then you’ll love these other recipes as well!
- 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 Honey Garlic Oven Fried Tofu for later!
Vegan Honey Garlic Oven Fried Tofu
For the Broccoli
- 2 small heads of broccoli , washed, dried, cut into florets
- 2-3 tablespoon olive oil
- 3 cloves garlic, minced
- salt and pepper, to taste
For the Tofu
- 2 packages extra firm tofu, frozen then thawed and pressed (see post for details)
- ¼ cup low sodium soy sauce
- 2 tablespoon vegan worcestershire sauce (sub with steak sauce)
- ½ cup all-purpose flour (sub for GF 1:1 blend if needed)
- ½ cup water
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- 1 ½ cups panko breadcrumbs (maybe need another ½ cup)
- ⅓ cup vegetable oil
- Preheat oven to 425 degrees F. Grease a 9×13 baking sheet and set aside.
- Add all the broccoli ingredients to a large bowl, toss and set aside.
- Line up 3 shallow bowls for your work station. In bowl 1, add soy sauce and vegan Worcestershire sauce and whisk together. In bowl 2, add flour, water, garlic powder, paprika, and salt. Whisk together. In bowl 3, mix the bread crumbs with vegetable oil.
- Cut your tofu blocks in half and half again (making 4 pieces total). Take one piece of tofu and press down in the soy sauce mixture, flipping to get all sides seasoned, then dip it into the flour mixture, then dredge in the breadcrumbs mixture, pressing to coat. Place onto prepared baking sheet and repeat with remaining tofu pieces.
- Lightly spray each pieces of tofu over the top with cooking oil spray.
- Add broccoli to sheet pan and cook for a 20 – 25 minutes or until golden brown and the crust is crispy, flipping on the broccoli halfway through.
- While tofu is cooking, add cornstarch and water to a small bowl, set aside. Add all the remaining ingredients for "honey" garlic sauce to a small saucepan over medium heat. Bring to a boil, then reduce to low. Pour the cornstarch mixture into the saucepan and stir through until sauce thickens, about 2 – 3 minutes. Set aside and allow to cool (sauce will thicken more as it cools)
- Garnish the tofu with parsley if desired and serve immediately with the “honey” garlic sauce.
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