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Tofu Sheet Pan Meal
4.8 from 159 votes

Tofu Sheet Pan Meal

The Tofu Sheet Pan Meal offers a balanced roasted dish of marinated tofu, butternut squash, chickpeas, and red onion. Marinating tofu in a mixture of liquid aminos, maple syrup, and garlic powder adds savory and sweet depth. Roasting everything together yields golden tofu and crisp chickpeas alongside tender squash, creating satisfying textures and flavors with ease.

Prep Time
20 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 30 mins
Servings: 4
Calories: 518 kcal
Course: Lunch
Cuisine: Middle Eastern

Ingredients

  • 1 lb extra-firm tofu pressed, drained and chopped into 1-inch pieces
  • 2 Tablespoons liquid aminos coconut aminos or low-sodium tamari
  • 1 Tablespoon maple syrup
  • ½ teaspoon garlic powder
  • 1 butternut squash about 6 cups peeled, seeded and cut into 1-inch pieces, medium
  • 1 (15 ounce) can chickpeas drained and rinsed
  • 1 red onion roughly chopped, medium/large
  • 2 Tablespoons olive oil or avocado oil
  • ½ teaspoon salt sea salt
  • ½ teaspoon black pepper ground
  • tahini sauce
  • ¼ cup cilantro for garnish, coarsely chopped leaves

Instructions

    Cup of Yum
  1. Add chopped tofu, aminos, maple syrup, and garlic powder in a large bowl. Toss and let marinate for at least 30 minutes. Prep tahini sauce while tofu is marinating.
  2. Preheat oven to 375°F.
  3. Add chopped butternut squash, chickpeas, and onion to a large sheet pan. Drizzle on the oil, sprinkle with salt and pepper and toss to coat. Add tofu to the pan and toss once more.
  4. Place sheet pan in the oven and roast for 30 minutes, toss ingredients and place back in the oven for  40 minutes or until chickpeas are crisp, tofu is golden and butternut squash is fork-tender.
  5. Portion butternut squash, chickpea, tofu mixture onto plates, garnish with cilantro and drizzle with tahini sauce. Serve with extra tahini sauce.

Nutrition Information

Serving 0.25of recipe Calories 518kcal (26%) Carbohydrates 56g (19%) Protein 22g (44%) Fat 25g (38%) Fiber 12g (48%) Sugar 10g (20%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 518

% Daily Value*

Serving 0.25of recipe
Calories 518kcal 26%
Carbohydrates 56g 19%
Protein 22g 44%
Fat 25g 38%
Fiber 12g 48%
Sugar 10g 20%

* Percent Daily Values are based on a 2,000 calorie diet.