Sheet Pan Teriyaki Tofu & Broccoli

Sheet pan dinners have become a weeknight staple in our home, and let me tell you, this Sheet Pan Teriyaki Tofu & Broccoli recipe is a game-changer. As a busy parent always on the lookout for quick, healthy, and delicious meals, this one ticks all the boxes. Even my picky eaters, who are sometimes skeptical of tofu, devoured this dish! The sweet and savory teriyaki glaze coats the crispy tofu and tender broccoli perfectly, creating a symphony of flavors and textures that’s simply irresistible. From prep to plate in under 40 minutes, this recipe is a lifesaver on hectic evenings, and the minimal cleanup (one sheet pan!) is a huge bonus. Honestly, this Sheet Pan Teriyaki Tofu & Broccoli has earned a permanent spot in our regular meal rotation – it’s healthy, flavorful, and incredibly easy to make. You absolutely have to try it!

Ingredients

• Extra-Firm Tofu: 1 block (14-16 ounces), pressed and cubed. Provides the protein base of the dish and soaks up the delicious teriyaki sauce.
• Broccoli Florets: 5-6 cups, cut into bite-sized pieces. Adds vibrant color, fiber, and essential nutrients to the meal.
• Teriyaki Sauce: 1 cup, store-bought or homemade. The star of the show, providing the sweet, savory, and umami-rich flavor. Look for a lower sodium option if preferred.
• Sesame Oil: 2 tablespoons. Adds a nutty aroma and enhances the flavor of the tofu and broccoli while promoting even browning.
• Cornstarch: 1 tablespoon. Helps to create a slightly thicker and glossier teriyaki sauce that clings beautifully to the tofu and broccoli.
• Sesame Seeds: 1 tablespoon, for garnish (optional). Adds a visual appeal and a subtle nutty crunch to the finished dish.
• Green Onions: 2-3 stalks, thinly sliced, for garnish (optional). Provides a fresh, mild oniony flavor and a pop of color.
• Red Pepper Flakes: ¼ teaspoon (or to taste), for garnish (optional). Adds a touch of heat to balance the sweetness of the teriyaki sauce.
• Cooked Rice or Quinoa: For serving (optional). Provides a hearty and satisfying base to complete the meal.

Instructions

1. Preheat Your Oven and Prepare the Tofu: Preheat your oven to 400°F (200°C). While the oven is heating, prepare your tofu. If you haven’t already, press your extra-firm tofu to remove excess water. This step is crucial for achieving crispy tofu. You can press tofu using a tofu press or by wrapping it in paper towels and placing a heavy object on top for about 30 minutes. Once pressed, cut the tofu into bite-sized cubes, about ¾-inch to 1-inch in size.
2. Prepare the Broccoli: Wash and cut your broccoli into bite-sized florets. Ensure the florets are roughly the same size to promote even cooking on the sheet pan. If the broccoli stalks are thick, you can peel the outer layer and slice them into smaller pieces as well to minimize food waste and ensure they cook through.
3. Toss Tofu and Broccoli with Sesame Oil and Cornstarch: In a large bowl, gently toss the cubed tofu with 1 tablespoon of sesame oil and the cornstarch. The sesame oil adds flavor and helps with browning, while the cornstarch will create a light coating on the tofu, contributing to its crispiness and helping the teriyaki sauce adhere better. In a separate large bowl, toss the broccoli florets with the remaining 1 tablespoon of sesame oil. This ensures the broccoli is evenly coated and will roast nicely in the oven.
4. Arrange Tofu and Broccoli on a Sheet Pan: Spread the tofu and broccoli in a single layer on a large baking sheet. Try to avoid overcrowding the pan, as this can steam the vegetables and tofu instead of roasting them. If necessary, use two sheet pans to ensure everything cooks evenly and gets nice and crispy.
5. Bake Tofu and Broccoli: Place the sheet pan in the preheated oven and bake for 20 minutes. After 20 minutes, remove the sheet pan from the oven and check the tofu and broccoli. The broccoli should be slightly tender-crisp, and the tofu should be starting to turn golden brown.
6. Add Teriyaki Sauce and Toss: Pour the teriyaki sauce over the tofu and broccoli. Use a spatula or tongs to gently toss everything together, ensuring that the tofu and broccoli are evenly coated with the teriyaki sauce.
7. Return to Oven and Bake Again: Return the sheet pan to the oven and bake for another 10-15 minutes, or until the teriyaki sauce has thickened slightly and become sticky and the tofu and broccoli are nicely glazed and cooked to your desired tenderness. Keep a close eye on it during this final baking time to prevent the sauce from burning.
8. Garnish and Serve: Once cooked, remove the sheet pan from the oven. Garnish with sesame seeds, sliced green onions, and red pepper flakes (if using). Serve immediately over cooked rice or quinoa, if desired. Enjoy your delicious and easy Sheet Pan Teriyaki Tofu & Broccoli!

Nutrition Facts

(Per Serving, based on 4 servings – Note: Nutritional values are estimates and can vary based on specific ingredients and brands used.)

• Serving Size: Approximately 1 ½ cups (Tofu & Broccoli mixture)
• Calories: Approximately 350-400 calories per serving. Provides a moderately calorie-dense meal, suitable for a balanced diet.
• Protein: Approximately 20-25 grams per serving. Tofu is an excellent source of plant-based protein, essential for muscle building and satiety.
• Fat: Approximately 15-20 grams per serving. Includes healthy fats from sesame oil and tofu, contributing to overall satiety and nutrient absorption.
• Carbohydrates: Approximately 30-35 grams per serving. Primarily from broccoli and teriyaki sauce, providing energy for the body.
• Fiber: Approximately 5-7 grams per serving. Broccoli is a good source of dietary fiber, promoting digestive health and regularity.

Preparation Time

• Prep Time: 20 minutes. This includes pressing the tofu, chopping the broccoli, and tossing the ingredients. Quick and efficient preparation for a weeknight meal.
• Cook Time: 30-35 minutes. Baking time in the oven, allowing for hands-off cooking while you prepare other things or relax.
• Total Time: 50-55 minutes. From start to finish, a relatively quick and easy meal to get on the table.

How to Serve

This Sheet Pan Teriyaki Tofu & Broccoli is incredibly versatile and can be served in a variety of ways. Here are some delicious serving suggestions:

• Over Rice:
  • Classic White Rice: A simple and classic pairing that soaks up the teriyaki sauce beautifully.
  • Brown Rice: For a healthier, whole-grain option with added fiber and nutty flavor.
  • Jasmine Rice: Fragrant and slightly sticky, adding a touch of elegance to the meal.
  • Cauliflower Rice: A low-carb alternative for those watching their carbohydrate intake.
• With Grains:
  • Quinoa: A protein-rich and gluten-free grain that provides a nutritious base.
  • Farro: Chewy and nutty, offering a different texture and flavor profile.
  • Couscous: Light and fluffy, a quick-cooking grain that pairs well with the teriyaki flavors.
• As Bowls:
  • Buddha Bowls: Create vibrant and nutritious bowls by adding other vegetables like edamame, carrots, bell peppers, and avocado.
  • Grain Bowls: Combine with your favorite grains, leafy greens, and a drizzle of extra teriyaki sauce or a creamy dressing like peanut sauce.
• As Wraps or Tacos:
  • Lettuce Wraps: Use large lettuce leaves like butter lettuce or romaine to create light and refreshing wraps.
  • Tortillas: Warm tortillas (corn or flour) and fill them with the teriyaki tofu and broccoli for a fun and flavorful taco night.
• As a Side Dish:
  • Alongside Grilled Protein: Serve as a flavorful and healthy side dish to grilled chicken, fish, or steak.
  • With Noodles: Pair with stir-fried noodles or ramen for a more substantial Asian-inspired meal.

Additional Tips for Perfect Sheet Pan Teriyaki Tofu & Broccoli

1. Press Your Tofu Properly: Don’t skip pressing the tofu! Removing excess water is essential for achieving crispy tofu. The drier the tofu, the better it will brown and absorb the teriyaki sauce. Pressing for at least 30 minutes is recommended, but even longer is better.
2. Cut Tofu and Broccoli into Uniform Sizes: Ensure that both the tofu cubes and broccoli florets are roughly the same size. This promotes even cooking, so everything is cooked through at the same time and nothing is undercooked or overcooked.
3. Don’t Overcrowd the Sheet Pan: Give the tofu and broccoli space to roast properly. Overcrowding will cause them to steam instead of roast, resulting in soggy tofu and broccoli. If necessary, use two sheet pans or bake in batches.
4. Use High Heat: Baking at 400°F (200°C) is ideal for getting that nice roasted texture. Higher heat helps to caramelize the vegetables and crisp up the tofu edges. Make sure your oven is properly preheated before adding the sheet pan.
5. Toss with Oil and Cornstarch Separately: Tossing the tofu with sesame oil and cornstarch before adding the broccoli helps to ensure that the cornstarch coats the tofu effectively, leading to crispier results. Tossing the broccoli with oil separately ensures it roasts well without becoming soggy from the cornstarch.
6. Don’t Add Teriyaki Sauce Too Early: Wait until the tofu and broccoli have roasted for about 20 minutes before adding the teriyaki sauce. This allows them to develop some color and texture before they become coated in the sauce. Adding the sauce too early can lead to burning or prevent the tofu from crisping up.
7. Use Quality Teriyaki Sauce: The teriyaki sauce is a key flavor component, so choose a good quality sauce that you enjoy. You can use store-bought or homemade teriyaki sauce. If using store-bought, consider a lower sodium option to control the salt content of the dish. You can also customize the flavor by adding a squeeze of fresh ginger, garlic powder, or a dash of rice vinegar to your sauce.
8. Customize Your Vegetables: While broccoli is classic, feel free to experiment with other vegetables! Bell peppers, carrots, snap peas, asparagus, and cauliflower all work well in this recipe. Adjust the cooking time as needed depending on the density of the vegetables you choose. Root vegetables like carrots and potatoes may require a longer cooking time than broccoli or bell peppers.

FAQ Section

Q1: Can I make this recipe ahead of time?

A: While Sheet Pan Teriyaki Tofu & Broccoli is best served fresh and hot, you can prepare components ahead of time. You can press and cube the tofu, chop the broccoli, and even make the teriyaki sauce in advance. Store them separately in the refrigerator. When ready to cook, simply toss everything together and bake according to the instructions. Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days, but the tofu and broccoli may lose some of their crispness upon reheating. Reheat in the oven or microwave.

Q2: I don’t have sesame oil, can I use another oil?

A: Yes, you can substitute sesame oil with another neutral oil like avocado oil, canola oil, or vegetable oil. However, sesame oil adds a distinctive nutty flavor that complements the teriyaki sauce beautifully. If you have it on hand, it’s highly recommended. If not, a neutral oil will still work for roasting the tofu and broccoli. You could also consider adding a few drops of toasted sesame oil at the end for flavor if you have some available, even if you use a different oil for roasting.

Q3: Can I use regular firm tofu instead of extra-firm?

A: Extra-firm tofu is preferred for this recipe because it contains less water and crisps up better in the oven. Regular firm tofu can be used, but it will require more thorough pressing to remove excess water. You may also need to bake it for a slightly longer time to achieve the desired crispness. Pressing regular firm tofu for a longer duration and perhaps even pan-frying it briefly before baking can help improve its texture.

Q4: Can I make this recipe gluten-free?

A: Yes, you can easily make this recipe gluten-free. Ensure that the teriyaki sauce you use is certified gluten-free, as some brands contain soy sauce made with wheat. Alternatively, you can make your own gluten-free teriyaki sauce using tamari or coconut aminos instead of soy sauce. Cornstarch is naturally gluten-free, but always double-check the packaging to ensure there is no cross-contamination if you are highly sensitive to gluten. Serve over gluten-free grains like quinoa or brown rice, or cauliflower rice for a completely gluten-free meal.

Q5: How can I make this recipe spicier?

A: If you like a bit of heat, there are several ways to spice up this Sheet Pan Teriyaki Tofu & Broccoli. You can add red pepper flakes to the teriyaki sauce or sprinkle them over the finished dish, as suggested in the recipe. You can also add a dash of sriracha or chili garlic sauce to the teriyaki sauce for a more pronounced kick. Another option is to include a minced jalapeño or serrano pepper when you toss the broccoli with sesame oil before roasting.

Q6: Can I add protein other than tofu?

A: Yes, while this recipe is designed for tofu, you can certainly adapt it to use other proteins. Chicken, shrimp, or tempeh would all work well. If using chicken, cut it into bite-sized pieces and ensure it is cooked through to an internal temperature of 165°F (74°C). Shrimp will cook much faster, so add it to the sheet pan closer to the end of the cooking time, about 10-15 minutes before the broccoli and tofu are done. Tempeh can be prepared similarly to tofu, pressing it and cubing it before roasting. Adjust the cooking time as needed depending on the protein you choose.

Q7: What are some variations for the teriyaki sauce?

A: You can easily customize the teriyaki sauce to your liking. For a sweeter sauce, add a touch of honey, maple syrup, or brown sugar. For a tangier sauce, add a splash of rice vinegar or lemon juice. For a richer flavor, incorporate grated fresh ginger, minced garlic, or a dash of toasted sesame oil. You can also experiment with adding different spices like ground ginger, garlic powder, or onion powder to enhance the flavor profile. Some people also like to add a bit of pineapple juice for a tropical twist.

Q8: How do I store leftovers and reheat them?

A: Store leftover Sheet Pan Teriyaki Tofu & Broccoli in an airtight container in the refrigerator for up to 2-3 days. To reheat, you can use the oven, microwave, or skillet. For the oven, spread the leftovers on a baking sheet and reheat at 350°F (175°C) until warmed through, about 10-15 minutes. Microwaving is quicker but may result in a slightly less crispy texture; reheat in microwave-safe dish in short intervals until heated through. Reheating in a skillet over medium heat with a little bit of oil can help to crisp up the tofu and broccoli again, but requires more attention to prevent burning.

Print