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Tofu Tray Bake
5 from 21 votes

Tofu Tray Bake

This Tofu Tray Bake features firm tofu marinated in a blend of garlic, ginger, herbs, and spices, baked alongside colorful vegetables like red onion, red and green bell peppers, and potato cubes. The marinade includes lime juice, maple syrup, and a mix of dry seasonings to infuse the tofu and vegetables with balanced savory, tangy, and mildly sweet flavors. Baking ties these elements together while allowing the tofu to absorb marinade flavors and the vegetables to roast to tender, flavorful bites. The finish can be garnished with seeds and fresh herbs for added texture and brightness.

Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
Servings: 3
Calories: 213 kcal
Course: Side Dish, Main Course, Dinner
Cuisine: Jamaican

Ingredients

For the Marinade
  • 4 cloves garlic
  • 1/2 inch ginger
  • 2 tablespoons cilantro chopped
  • 1 or 2 green onion whole
  • 2 tablespoons lime juice
  • 1 tablespoon maple syrup or use sugar
  • 2 teaspoons neutral cooking oil generic cooking oil
  • 1/2 teaspoon salt
  • 1.5 teaspoon onion powder
  • 1 teaspoon thyme dried
  • 2 teaspoons paprika
  • 1 teaspoon black pepper
  • 1 teaspoon all-purpose seasoning Or use poultry seasoning, or more
Optional Add-Ins
  • 1 green chili such as Serrano or scotch bonnet pepper, hot
  • 1/4 teaspoon lime zest
For the Veggies and Protein
  • 14 ounce firm tofu pressed for at least 15 minutes and then either cubed, torn into pieces, or sliced into fat triangle slices, block, or extra firm tofu
  • 1 red onion chopped into inch size petals or fat slices, small
  • 1 red bell pepper chopped into inch size slices
  • 1 green bell pepper chopped , inch size slices
  • 1/2 cup potato or more, cubed 3/4 inch cubes
For Garnish
  • hemp seed sunflower seeds, or chopped nuts
  • cilantro
  • black pepper
  • lime juice
  • parsley

Instructions

Make the marinade. 
    Cup of Yum
  1. Add all of the marinade ingredients, including any optional add-ins you’re using, to a blender, and blend. If the blender doesn't move along, then add in 1 to 2 tablespoons of water to help it move along, and then blend into a coarse puree. You don't want a super smooth puree, blend only till the ginger, garlic, and greens are broken down. Set the marinade aside and preheat the oven to 410° F (210° C). Grease a large baking sheet or sheet pan, or line with parchment
Make the veggies and protein.
  1. Chop your veggies, if you haven't already. Press the tofu, if you haven't already, and then chop. I usually make  fat triangular slices, like small chicken breasts, and then I score them on the top with a knife, so that the marinade soaks in really well. 
  2. Add a little more than half of the marinade to the tofu, tossing well to coat, then add the remaining marinade to the veggies, and toss well. (You can prep the tofu in the marinade ahead, and then refrigerate the tofu for a couple of hours or overnight for the best results. Add the marinade to the vegetables just before you're ready to bake, because otherwise the veggies will start losing too much moisture from the salt in the marinade.)
  3. Once you're ready to bake, spread the marinated tofu out on one side of a greased baking sheet. Then, add the veggies on the other side, and spread them out, as well. You want the baking sheet big enough so that it can accommodate both the tofu and the veggies, spread into a single layer without overlapping, so that they crisp up a bit. I use 12x17” or similar-size baking sheet. 
  4. Drizzle a teaspoon or so of oil all over. Then, bake for 20 minutes. If the veggies are starting to scorch on the edges at this point, move them around a little bit, and then continue to bake for another 10 minutes or longer, until the potatoes are cooked and some of the tofu is getting crisp on the edges. This is a very moist marinade, so you're not going to get super crispy results, but they will be packed with flavor! We want the marinade to thicken and set on the vegetables and tofu.
  5. Once everything is baked to preference, remove it from the oven. For extra crispiness, you can broil it for a minute or two, and then remove it from the oven. Serve this tofu tray bake any which way you like! See notes for suggestions.

Notes

  • Marinate tofu in the refrigerator for up to two days to deepen flavor.
  • Chop vegetables in advance but toss them in marinade only before baking.
  • The recipe is naturally gluten-free and nut-free unless optional toppings are added.
  • Alternative proteins like chickpea tofu or soy curls can substitute the tofu.
  • Vary the vegetables used; adjust bake time accordingly.
  • Enhance flavors with allspice and cinnamon for a jerk seasoning twist.
  • Serve baked tofu and veggies over rice, quinoa, or in wraps with fresh toppings and a dressing of choice.

Nutrition Information

Calories 213kcal (11%) Carbohydrates 22g (7%) Protein 14g (28%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 5g (29%) Monounsaturated Fat 3g (15%) Sodium 453mg (19%) Potassium 341mg (7%) Fiber 5g (20%) Sugar 10g (20%) Vitamin A 2206IU (44%) Vitamin C 94mg (104%) Calcium 222mg (22%) Iron 3mg (17%)

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 213

% Daily Value*

Calories 213kcal 11%
Carbohydrates 22g 7%
Protein 14g 28%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 3g 15%
Sodium 453mg 19%
Potassium 341mg 7%
Fiber 5g 20%
Sugar 10g 20%
Vitamin A 2206IU 44%
Vitamin C 94mg 104%
Calcium 222mg 22%
Iron 3mg 17%

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