Sheet Pan BBQ Tofu and Veggies

Full of flavor but not hands-on preparation time, this Sheet Pan BBQ Tofu and Veggies is a great way to try tofu and love every bite for an easy plant-based meal!

Vegan, Gluten Free, Grain Free, Nut Free, Dairy Free, Egg Free

Let’s talk about a polarizing food: TOFU! The more people I talk to, the more I realize that people either love it or hate it… there’s usually not an in-between. BUT, many of the people who hate it only “hate it” because they haven’t tried it prepared in an absolutely delicious way. Instead, they think of a block of wet soy stuff and have NO idea what to do with it. 

If this is you, I promise this bbq tofu recipe will change your mind! Up until three or four years ago, I never tried tofu, and would have agreed that it seemed way too intimidating. But I promise this recipe will take all the difficulty out of the tofu equation!

Meet my Sheet Pan BBQ Tofu and Veggies…

I was originally planning on making this tofu recipe for my ebook, but good tofu takes time to prepare. The secret is pressing your tofu to remove all of the water. No one wants soggy tofu! The good news is that this time is hands-off.

Tofu is extremely absorbent, so it absorbs tons of water (tofu is sold in a package with water). We want to press out this water (essentially drying it out) so the tofu can absorb the flavors you’re cooking with.

To do so, remove the tofu from its package, wrap it in a few paper towels, place it on a plate, and place something heavy on top. Then let it chill for at least an hour. I usually do this in the morning, however, and then get my tofu cookin’ at night, so it’s pressed for several hours.

You’ll see that your tofu feels drier after its pressed. Dry is good! This means you’re ready to take this boring blank canvas block to flavortown! 

Buying Tofu

Just a word to the wise on buying tofu. Because tofu is made from soy, I do prefer organic varieties, when possible. Tofu is very affordable, and organic tofu is no different (I can buy it in NYC for $2.99 per block, which has 4 servings!).

Why organic? Soy is one of the most common GMO (genetically modified) crops in the U.S. (behind corn) because it’s used for many overly processed soy products (like soy lecithin, for example). I try to avoid these types of ingredients when checking the ingredient list on foods because they’re often additives and preservatives. Since so much soy is genetically modified, I opt for minimally processed, organic soy products when I choose to eat them (like tofu). 

But I want to make sure something is very clear – tofu and soy are 100% safe and healthy to eat! It’s about choosing the best variety you can because we don’t 100% know the impact of GMO crops on overall health and wellness. By choosing organic tofu, you’re avoiding GMO soy.

Sheet Pan BBQ Tofu

Sheet pan meals grew in popularity because they’re so easy… and who doesn’t want that?! I’m also a huge fan because they’re often balanced. Sheet pan meals usually contain at least a protein and veggie, with some fat thrown into the cooking process, so all you’re missing is a carbohydrate.

For this sheet pan bbq tofu, the bbq sauce and veggies do count as carbohydrates, but you can also prepare quinoa or brown rice on the side for another more filling carb to round out your meal. Remember, we want to feel satisfied from our meals to help reduce cravings, over-eating, and binges.

[Tweet “New to tofu? Try this Sheet Pan BBQ Tofu and Veggies >> #vegan #plantbased”]

A Note On BBQ Sauce…

Condiments can have a lot of (added) sugar in them, especially bbq sauce. Of course, I’m a big believe in adding flavor to your food (to boost your satisfaction!), and sometimes that means using condiments and sauces that have added sugar.

There are, however, some really great bbq sauces on the market with little to no added sugar these days. Personally, I love Primal Kitchen’s BBQ sauce (not sponsored) because it’s packed with flavor, but no added sugar – woo hoo!

But this recipe doesn’t use all that much bbq sauce, so use what you have in your pantry. Next time your bottle is up and you’re on the market for a new bbq sauce, check the ingredient list and look for less added sugar. Making healthy habits can be that easy!

So let’s break it down…

After you press your tofu, we’re going to marinate the tofu in bbq sauce and spices for at least 10 minutes. Again, if you have more time, the more the merrier. Remember, tofu is absorbent, so the longer it marinates, the longer it will absorb more bbq sauce flavor.

While the tofu marinates, prepare the veggies. Sheet pan meals offer so much flexibility because you can use ANY veggie you have in your fridge! I used onion, zucchini, and peppers, but eggplant, cauliflower, broccoli, and brussels sprouts, could all work too. I actually think next time I’ll cut some corn on the cob into smaller rounds and add that straight to the sheet pan as my carbohydrate to truly make these sheet pan meal 100% balanced!

We add the veggies to the bowl with the tofu, mix it all together, and then arrange it on our baking sheet lined with parchment paper (easy clean up!). I love these large baking sheets because they fit so much. For years I was using mini baking sheets without realizing and always needed to have 3 going at once (because I looooove preparing enough to have leftovers!).

Then bake away. It takes about 30-35 minutes at a pretty high temp (450F) to get the bbq tofu nice and crispy (even with the bbq sauce!). Flip the tofu about halfway through cooking too for optimal results.

This Sheet Pan BBQ Tofu and Veggies is…

• Made with just 7 ingredients (plus salt and pepper)
• Takes less than 10 minutes hands-on time 
• Delicious!
• Packed with protein 
• A great way to introduce tofu
• 100% plant-based 
• Food allergy friendly

Let’s get cookin…

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So are you ready to try tofu?! I can’t wait to hear what you think about this one…
XO