This sheet pan tofu and broccoli dinner is an amazing dish that takes little effort on your part. Served with rice and vegan green goddess sauce, it will instantly become a favorite in your household!

green goddess sauce being poured on roasted vegetables tofu and rice

One of my preferred ways of cooking is to combine a vegetable and a plant-based protein with a few spices and roast them together in the oven. It’s a great way to meal prep or make low-effort dinner.

In this sheet pan recipe, tofu and broccoli are the main stars. They are coated in delicious sticky sauce and served roasted, along with rice and a delicious green goddess sauce.

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Why You’ll Love This Recipe

  • I love the ease and convenience of sheet pan meals like this one! You get to do your own thing while the veggies are roasting, and you get a well-rounded, delicious dish in the end.
  • You get all of the nutrients you need in a single meal! This sheet pan tofu and broccoli contains plant-based protein, carbs, fiber, and fat in healthy proportions.
  • The green goddess dressing that comes with this recipe is to die for! It is a combination of greens, edamame, cashews (or sunflower seeds) and garlic. So simple yet SO DELICIOUS!
  • If you’re a meal prep person, you will appreciate the simplicity of every component of this sheet pan tofu and broccoli dish. There is also a great potential for using the same ingredients for other types of recipes. Remember, nothing goes to waste!
  • This recipe has so much potential for variations and substitutions. The basic principle remains the same, while you can experiment with different components and individual ingredients to your liking.
sheet pan tofu and broccoli served with green goddess sauce

Sheet Pan Meals

A sheet pan meal refers to a dish where a single baking sheet or roasting pan is used to cook a bulk of the ingredients. In some cases, it’s possible to make the entire meal this way!

The ingredients can include a variety of proteins, vegetables, and sometimes even starches, all cooked simultaneously. This cooking method is known for its simplicity, efficiency, and ease of cleanup.

Here are some benefits of sheet pan meals:

  • Convenience. Sheet pan meals are convenient because they simplify the cooking process. Instead of preparing different components separately, you can place everything on a single pan and cook it at the same time.
  • Easy preparation. The prep for sheet pan meals is often straightforward. You can toss the ingredients with seasonings and oils right on the pan, stick it in the oven, and sit back.
  • Time-saving. Since all the components cook together, sheet pan meals can save time. This gives you time to make other dishes or, in this case, prepare the sauce and cook rice to accompany roasted tofu and broccoli.
  • Versatility. Sheet pan meals are highly versatile. You can mix and match proteins, vegetables, and seasonings based on your preferences and what you have on hand.
  • Minimal cleanup. One of the major advantages is the minimal cleanup. With only one sheetpan used for cooking, washing dishes becomes a breeze.
  • Even cooking. When arranged properly, ingredients on a sheet pan can cook evenly. This is especially true for roasting vegetables, which can caramelize and develop rich flavors.
  • Batch Cooking. Sheet pan meals are conducive to meal prep and batch cooking. You can make larger quantities and have leftovers for multiple dishes, making it a time-efficient option for busy schedules.
ingredients for sheet pan tofu and broccoli

Key Ingredients

This sheet pan tofu and broccoli recipe was designed to incorporate all the ingredients a person might need in a single serving. It’s all thanks to the quality whole-food ingredients.

  • Tofu. Tofu is a great plant-based protein source. In this dish it also provides a firm, “meaty” texture, complementing broccoli and rice.
  • Broccoli. Broccoli is a traditional component in many Asian dishes because it cooks quickly and has a high surface area for the sauce. It is rich in vitamins C and K, as well as fiber.
  • Bell pepper. Bell peppers add a splash of color and a sweet, crisp texture to this meal. Additionally. they are a good source of vitamin C.
  • Basmati rice. Basmati rice serves as a staple carbohydrate, providing a starchy base for the dish. It has a distinctive aroma and amazing, grain-like texture.

Vegan Green Goddess Sauce

I know I am somewhat biased, but if you ask me, this sheet pan tofu and broccoli meal would not be the same without the amazing green goddess sauce.

  • Edamame. Edamame adds plant-based protein to the mix and a beautiful light-green color base.
  • Cashews or sunflower seeds. After being soaked, both options can be blended into a creamy paste with a slight, nutty flavor. They contribute healthy fats to the sauce.
  • Garlic. Garlic adds a savory and pungent flavor. It is also known for its anti-microbial and anti-inflammatory properties.
  • Cilantro or parsley. Both herbs add freshness and brightness to the dish. Cilantro provides a distinct, citrusy flavor, while parsley offers a milder, herbaceous taste.

Kitchenware and Equipment

You only need a few essential cookware items to make this delicious recipe. I’m willing to bet you already have most, if not all, in your kitchen.

  • Cutting board and knife to prep veggies and tofu.
  • Sheet pan and baking parchment to roast broccoli and tofu.
  • Rice cooker or regular pot to make basmati rice while the vegetables are in the oven.
  • High-speed blender to quickly create the vegan green goddess sauce.

When it comes to kitchenware and appliances, my motto is to buy quality items so that I don’t have to replace them too often.

How to Make This Recipe

Start by preheating the oven to 400F and lining a baking sheet with parchment. You can use this time to chop your veggies, tear the tofu into chunks, and prep the ingredients for the marinade.

Add broccoli, bell pepper, and tofu to a mixing bowl. Toss it with olive oil and cornstarch until all the pieces are evenly coated.

Then, whisk together the vinegar, soy sauce, hoisin, sweet chili sauce, ginger, and red chili flakes. Pour this marinade into the same mixing bowl as your veggies and stir everything together.

Transfer to the lined baking sheet, and roast in the oven for about 25 minutes. The outside of tofu should crisp up, while the broccoli will slightly char at the edges.

Meanwhile, set your rice to cook according to package directions. The specifics will depend on whether you’re using a rice cooker. Similarly, if you decide to use brown or wild rice, the cooking time will vary.

Use the remaining time to make the vegan green goddess sauce. It’s quick and super easy, I promise! Simply blend the cilantro, edamame, cashews, water, garlic, and salt until smooth.

Once all of the separate components are ready, it’s time to serve! Add some sauce to a plate or bowl, followed by the rice topped with tofu, bell pepper, and broccoli. Sprinkle with sesame seeds or crushed peanuts and ENJOY. 

Hack It!

  • Unless it’s part of a soup or stew, I prefer white rice over brown. However, you’re welcome to use your favorite type (although I recommend sticking with basmati). Be sure to adjust the cooking time accordingly.
  • If you have a nut allergy, you will need to swap cashews (in the sauce) and peanuts (in the topping) for sunflower seeds and sesame seeds.
  • As for soy allergy, there are quite a few components in this dish that contain it. Tofu can be replaced with beans, chickpeas, or seitan chunks. Soy sauce and hoisin sauce can be subbed for coconut aminos. Instead of edamame, try making the sauce with green peas.
  • Feel free to improvise based on the produce you already have in the fridge. For instance, this dish can easily feature cauliflower and eggplant for some variety.
  • If you want to increase the spice, add extra chili flakes into the marinade.
sheet pan tofu and broccoli

Other Recipes You’ll Love

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top view a bowl with sheet pan tofu and broccoli seved with rice and green goddess sauce

The Recipe: Sheet Pan Tofu and Broccoli With Green Goddess Sauce

A delicious plant-based recipe that has all the nutrients you need in a single meal. Served with basmati rice and green goddess sauce, this dish is vibrant and nutritious.
5 from 5 ratings

Ingredients

  • 1 cup basmati rice, dry
  • 14 oz extra firm tofu, 1 block, pressed or drained
  • 2 heads broccoli, broken into florets
  • 1 bell pepper, seeds removed, diced
  • 1 tbsp olive oil
  • 2 tbsp cornstarch

For the marinade

  • 1 tbsp rice vinegar
  • 3 tbsp soy sauce, tamari if gluten-free
  • 2 tbsp hoisin sauce
  • 3 tbsp sweet chili sauce
  • ¼ tsp ground ginger
  • ½ tsp red chili flakes, or more to taste

For the green goddess sauce

  • 1 cup cilantro, or parsley
  • ½ cup edamame, thawed if frozen or drained if canned
  • 3 tbsp cashews, or sunflower seeds, soaked and drained
  • 1 clove garlic
  • ½ cup water
  • 1 tsp salt

To serve

  • 1 handful peanuts, or sesame seeds, chopped

Equipment

Instructions 

  • Preheat the oven to 400F and line a baking sheet with parchment. 
  • Cook your rice according to the package directions. 
  • Tear your tofu into small, 1/2-inch chunks.
  • To a bowl, add the broccoli, tofu and bell pepper, along with the olive oil and cornstarch. Toss. 
  • In a jar or small bowl, combine the vinegar, soy sauce, hoisin, sweet chili sauce, ginger and red chili flakes. Mix until a sauce is formed. Pour that over the tofu and broccoli, and stir.
  • Transfer to the baking sheet, and place in the oven for 25 minutes, until the tofu and broccoli is baked and browned.
  • While the tofu and broccoli bake and the rice cooks, prepare your green goddess sauce. In a blender, combine the cilantro, edamame, cashews, water, garlic and salt until smooth.
  • Transfer the sauce to plates, followed by the rice then the sticky tofu and broccoli. Finish with sesame seeds or crushed peanuts as desired. 
Calories: 541.5kcal, Carbohydrates: 81.1g, Protein: 26.8g, Fat: 15.1g, Saturated Fat: 2.5g, Polyunsaturated Fat: 4.3g, Monounsaturated Fat: 6.8g, Trans Fat: 0.003g, Cholesterol: 0.2mg, Sodium: 1770.6mg, Potassium: 1484.3mg, Fiber: 11.8g, Sugar: 16.9g, Vitamin A: 3170IU, Vitamin C: 311.8mg, Calcium: 222.9mg, Iron: 5.7mg