30-minute BBQ Tofu Steaks with Roasted Veggies is an amazing vegan sheet pan dinner. This easy dinner recipe is delicious and satisfying, easy to make and well balanced….perfect for hectic weeknights.
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Vegan dinner ideas like this easy sheet pan bbq tofu are just what I’m looking for these days. The clean up is simple, the dinner is tasty, everyone loves it and if I’m lucky there are leftovers that I can heat up for lunch the next day. Winner, winner in every way.
OK….I know not everyone loves tofu….and hubby is definitely in that category, but he gave this one 2 thumbs up! He said the homemade bbq sauce was delicious, the texture of the tofu was just right and the veggies were perfectly crisp. Wow…and it’s a full meal right there! You better believe this is now in my weekly rotation. Every. Single. Week.
Ingredients and Substitutions
- BBQ Sauce: It’s easy to make homemade bbq sauce (under 5-minutes to make that recipe), or you can buy some at your local grocery store, but be sure to read the ingredient list to know what you’re getting in that bottle.
- Tofu: A great source of plant based protein! Buy extra firm for best results with this recipe.
- Broccoli: substitute with your favorite veggies like cauliflower or brussels sprouts. If you use a quicker to cook veggie like asparagus or cabbage, then put it onto the sheet pan when you put the bbq sauce onto the tofu.
- Bell pepper: I prefer red peppers, but you can use orange, yellow or green peppers as an even swap. You could also substitute with sliced zucchini, bok choy or even carrots.
- Arrowroot powder: a less processed alternative to cornstarch. It’s easy to find arrowroot powder at your local grocery store. It helps bring some crunch to the outside of the tofu.
How to make it
Get started by pressing the water out of your tofu. This helps your tofu crisp up on the edges.
Drain tofu from the package. Cut across, through the center to make your tofu a less thick slab. Like the way you would slice through a bagel.
Place tofu halves onto a clean dish towel and then put something heavy (like a cast iron skillet or heavy book) on the top to press out any remaining liquid.
Preheat oven to 400 and line a rimmed baking sheet with unbleached parchment paper.
Trim the broccoli, cutting through the stems to make bite sized florets. If the stalks are thick or long, then also trim those into smaller pieces.
Separate the stems and inner core plus seeds from the red pepper flesh and then cut into strips.
Remove the papery skin from the onion. Halve and then cut into thin slices, leaving the stem intact so there are some multi-strand pieces.
Remove the two tofu slabs from underneath heavy object and cut through them again to now have 4 rectangular, thinner pieces. Score them on the diagonal in both directions.
Use a fork to mix together olive oil, maple syrup, garlic powder, onion powder, smoked paprika salt and arrowroot powder. Place tofu steaks onto prepared pan. Brush onto tofu slices, pushing some into the crevices where scored.
Flip tofu over, and baste the other side with more of the marinade. Sprinkle cut up veggies around the tofu, drizzle with olive oil and sprinkle with salt and pepper. Bake in preheated 400 degree oven for 10 minutes.
After 10 minutes, remove pan from oven, shmear bbq sauce all over surface of tofu and place back in oven.
Bake for another 10 minutes until veggies are crisp and bbq sauce has darkened.
Transfer bbq tofu steaks and veggies to a platter. Serve over rice if desired and pass around some extra bbq sauce.
Debra’s Pro Tips
- Take the 5 minutes and make the bbq sauce from scratch.…budget friendly, super easy and incredibly delish!
- Serve on top of rice, quinoa or another grain that would be awesome with the extra bbq sauce.
- Press the extra liquid out of the block of tofu for the best texture after cooking.
- Pass around the remaining bbq sauce…makes everything taste better!
Storage
- Store bbq tofu in airtight container in the fridge for 5 days. Enjoy at room temperature or heat in 325 oven for about 10 minutes until heated through.
- Roasted vegetables can also be stored in the fridge for a week. The can be eaten cold, at room temperature or heat in 325 oven for about 10 minutes, until heated through.
- Store any leftover bbq sauce separately from tofu and veggies. It will last 2 weeks in the refrigerator or 3 months in the freezer.
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📖 Recipe
Sheet Pan BBQ Tofu and Veggies
Ingredients
- 1 16-oz package extra firm tofu
- 3 tablespoon olive oil, divided extra virgin
- 1 tablespoon maple syrup
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon sea salt
- 1 tablespoon arrowroot powder
- ¾ lb. broccoli florets about 4 cups
- 2 red bell pepper cut into strips
- 1 red onion thinly sliced
- ½ cup bbq sauce
Instructions
- Cut tofu across on the shortest side, so it's halved into rectangles the size of the entire area. Like the way you would slice a bagel. Wrap in clean kitchen towel and place something heavy on top to help press out the liquid. Alternately, use a tofu press.
- Preheat oven to 400 degrees and line rimmed baking sheet with unbleached parchment paper.
- Prep veggies: cut broccoli into florets, cut red pepper into strips and onion into thin slices.
- Make tofu marinade: Use fork to mix 2 tblsp of the olive oil, maple syrup, garlic powder, onion powder, smoked paprika, salt and arrowroot powder together.
- Take the two halves of the tofu and cut through again (like slicing a bagel) so now you have 4 pieces. Place them on the prepared baking pan and score the tops—carefully so you don't cut all the way through. Baste with the marinade, pushing some into the crevices created with the cuts. Then flip over and baste the other side.
- Sprinkle prepared vegetables all around the tofu, drizzle with remaining 1 tablespoon of olive oil and sprinkle with salt and pepper.
- Bake for 10 minutes. Remove from oven and spread 1-2 tablespoons bbq sauce onto each piece of tofu. Return to oven and cook for another 10 minutes.
- Serve with remaining ¼ cup bbq sauce.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Arlene
My vegetarian friends gave this a 5 star rating. They enjoyed the leftovers
Debra Klein
Awesome….great that you made it for them.