Crispy Baked Tofu & Veggie Sheet Pan Meal with Spicy Peanut Sauce
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Protein
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Load: Tofu, non-starchy vegetables (like broccoli, bell pepper), and healthy fats contribute to a meal that won’t spike blood sugar.
High in Fibre: Veggies and nuts provide dietary fibre which slows glucose absorption.
Healthy Fats: Peanut butter, olive oil, and cashews provide monounsaturated fats that support blood sugar stability.
Low in Added Sugars: The peanut sauce uses natural peanut butter with no added sugar.
Moderate Carbohydrates: The overall meal is well-balanced, avoiding refined carbs or high-starch ingredients.
Plant-Based Protein: Tofu offers high-quality protein without saturated fat.
Equipment
- 1 Sheet pan
- 2 mixing bowls
- 1 Tofu press or heavy object
Ingredients
Spicy Peanut Marinade:
- peanut butter (no sugar added) 2 tbsp
- soy sauce (low-sodium ) 1 tbsp
- rice vinegar 1 tsp
- sesame oil ½ tsp
- sriracha 1 tsp
- garlic (minced) 1 clove
- ginger (grated ) ½ tsp
- water (warm, to thin the sauce) 2 tbsp
Main Ingredients:
- tofu (extra-firm, pressed and cubed) 400 g
- broccoli (florets) 1 ½ cups
- red bell pepper (sliced) 1
- red onion (sliced) ⅓ cup
- cashews (raw, unsalted) ¼ cup
- olive oil 1 tbsp
- salt ⅛ tsp
- pepper ⅛ tsp
Optional Garnishes:
- cilantro (chopped)
- lime (wedges)
- sesame seeds
- green onion (sliced )
Cooking Tips
Press Tofu Properly: Removing moisture ensures maximum crispiness during baking.
Don’t Crowd the Pan: Leave space between veggies and tofu to allow for browning and caramelization.
Customize Veggies: Swap in zucchini, mushrooms, or snap peas based on seasonal availability or preferences.
Peanut-Free Alternative: Use sunflower seed butter or tahini and omit cashews for nut-free variations.
Meal Prep Friendly: Double the recipe and store leftovers for up to 3–4 days in the fridge.
Extra Crisp Tofu: Toss tofu in 1 tsp cornstarch before baking for an even crispier finish.
Instructions
- Wrap the tofu block in a clean kitchen towel or paper towels. Place a heavy object (like a skillet or cookbook) on top and let it sit for 15–20 minutes to remove excess moisture. Once pressed, cut the tofu into cubes.400 g tofu
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, sesame oil, sriracha, garlic, ginger, and warm water until smooth.2 tbsp peanut butter, 1 tbsp soy sauce, 1 tsp rice vinegar, ½ tsp sesame oil, 1 tsp sriracha, 1 clove garlic, ½ tsp ginger, 2 tbsp water
- In a large bowl, toss the cubed tofu with half of the peanut sauce until evenly coated.
- On the prepared sheet pan, spread out the broccoli, red bell pepper, red onion, and cashews. Drizzle with olive oil, season with salt and pepper, and toss to coat.1 ½ cups broccoli, 1 red bell pepper, ⅓ cup red onion, ¼ cup cashews, 1 tbsp olive oil, ⅛ tsp salt, ⅛ tsp pepper
- Add the marinated tofu to the sheet pan, arranging everything in a single layer.
- Bake for 30–35 minutes, flipping the tofu and stirring the veggies and cashews halfway through, until golden and crisp.
- Remove from the oven and drizzle with the remaining peanut sauce.
- Top with chopped cilantro, a squeeze of lime, sesame seeds, and sliced green onion just before serving.cilantro, lime, sesame seeds, green onion
FAQ
Can I use frozen vegetables?
Yes, just thaw them first and pat them dry to avoid excess moisture, which can make the dish soggy.How do I store leftovers?
Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer for best texture.Is this recipe gluten-free?
Not by default, but you can make it gluten-free by using tamari or coconut aminos instead of soy sauce.What if I don’t like spicy food?
Reduce or omit the sriracha, and add a splash of lime juice or a touch of maple syrup to keep the flavour balanced.Can I air fry the tofu instead of baking it?
Yes, air fry at 375°F (190°C) for about 15 minutes, shaking halfway through for even browning.Is this a high-protein vegan meal?
Definitely. Tofu, peanut butter, and cashews provide a solid amount of plant-based protein.Can I make this nut-free?
Yes, use sunflower seed butter instead of peanut butter and replace cashews with roasted chickpeas or pumpkin seeds.Does this freeze well?
Not really. The texture of tofu and vegetables changes after freezing, so it's best enjoyed fresh or from the fridge.
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