Skip to content

Could a nutrient deficiency be hurting your health?

Sheet Pan Teriyaki Tofu with Pineapple and Veggies

September 21, 2017 by Ginger Hultin MS RDN

I remember when I first started seeing sheet pan meals trend online and I was like: GENIUS. It’s such an easy way to cook so many things. I love the idea of popping all your ingredients together, sticking them in the oven and multitasking other things while they’re cooking. For example, while this Sheet Pan Teriyaki Tofu with Pineapple and Veggies is baking, you can make the sauce and cook some rice if that’s how you want to serve it. Hesitant to make sheet pan meals if you’re cooking for 1 or 2 people? Don’t be! This is the best, easiest meal prep around. I now purposefully make several extra batches so I’ve got lunches and dinners all week long.

What I love about this tofu teriyaki and other sheet pan recipes is that you can absolutely make them your own. Want different veggies? Perfect! I suggest you try asparagus, cauliflower, green beans, Brussels sprouts, parsnips, turnips, eggplant, peppers, or onions. There is no limit to the veggies you can cook in this way. Feel free as well to use frozen varieties. I almost always use frozen butternut squash or sweet potato because it’s so much easier than chopping up the raw variety. Up to you!

layered veggies and tofu ready to bake, laid out on the pan Recipe Card

The Power of Sheet Pan Meals

Recipes like this are important for a couple reasons. You need to be eating a rainbow of colors – we’re talking green, orange/yellow, purple/blue, and white. White means garlic, onions, potato and cauliflower – amazing foods for your health. My sweet potato that I bought at the store turned out to be white. That’s ok! I was aiming for yellow/orange but my white matched the tofu and went well with the teriyaki sauce. Orange and yellow veggies (carrots, squash, peppers, and sweet potato) have a lot to offer nutritionally speaking; they contain antioxidants and nutrients like like zeaxanthin, lycopene, potassium, vitamin C and beta-carotene to support the immune system, eyes and skin health. This recipe is also well suited for folks who tell you they don’t like broccoli – pro-tip: it’s way better roasted. For people who don’t like tofu: try extra-firm, bake it and dunk it in spicy sweet teriyaki sauce. DONE. It’s really important to try foods with different preparations than you’re used to. It may really surprise you. And if you really want to take your tofu teriyaki to the next level, pop your tofu in an air fryer for a crispy texture.

If you like the idea of hands-off cooking, this is a common theme among my recipes. I have another really fun sheet pan meal you can use on game day: vegetarian nachos. And if you want a quick meal, done in minutes, I’ve got an Instant pot cauliflower curry you’ll love.

I talk a lot about how to meal prep on sheet pans and other pro-tips in my book Anti-Inflammatory Diet Meal Prep so be sure that one’s in your kitchen if you’re interested in learning more about the power of meal prep.

cooked, layered tofu and veggies on a sheet pan with sauce

Making Sheet Pan Teriyaki Tofu with Pineapple and Veggies

You can either follow this recipe directly, or you can swap in what you enjoy the most. For sheet pans, hearty veggies like crucifers and root veggies seem to work the best because they’ll bake more evenly. Keep an eye on all your veggies as they’re baking as you may need to flip some or even remove them if they’re getting too well done.

I didn’t use it in this recipe but you can always line your pan with parchment or a silicon liner to make clean-up even easier. Up to you!

Get those veggies cooking and while you do, multitask to make the sauce. It is very versatile and can be used for a lot of other recipes. It may become a staple of your weekly meal prep. Teriyaki sauce is fun to make at home. I love knowing the healthy ingredients that are going into it – fresh honey, grated ginger and garlic blend with Sriracha sauce, rice vinegar and tamari for a sweet, spicy, savory combo. If you want to make it vegan, that’s easy, and you can use agave or maple syrup instead. It will maintain the same taste. I do love the thickness of honey. It complements this dish very well. You can whip it up in 5 minutes on the stove with a simple cornstarch slurry as a thickener. It’s so simple, I’m never buying teriyaki sauce again.

After the veggies are done, drizzle the sauce over the top of them and enjoy them served in a bowl on their own or over rice. It’s up to you – a win either way!

Recipe FAQs

Can I sub other protein if I can’t or don’t eat tofu? –> Yes! You can use chicken breast or thighs, salmon, or even sliced tempeh to mix the protein up in this recipe.

How to I swap in and out different veggies? –> simply choose your favorite veggies for this dish. Some need to cook longer than others. If you use something heartier like beets or butternut squash, you may need to get them cooking first, for an additional 10-30 minutes so they get soft enough. If you’re using something more delicate like green beans or snap peas, you may need to add them just for the last 5 minutes of cooking so they don’t get over done.

Can I make it gluten-free? –> easy! Just use shoyu or tamari instead of soy sauce

Can I just buy teriyaki sauce instead of making it –> sure! There are some great options at the store!

How do I create a teriyaki tofu bowl? –> simply serve this over brown rice or quinoa and you’ve done it!

What do you think? What is your favorite sheet pan recipe?

cooked, layered tofu and veggies on a sheet pan with sauce

Sheet Pan Teriyaki Tofu with Pineapple and Veggies

A simple, hands-off, vegetarian-friendly recipe you can make in minutes that's high in fiber and nutrients and packed with flavor.
5 from 6 votes
Print Pin Rate
Course: Dinner, Lunch
Cuisine: Americana, Japanese
Keyword: tofu teriyaki
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Calories: 288kcal
Author: StringMasterAdmin

Ingredients

  • 1 block extra firm tofu, pressed
  • 1 Tablespoon extra virgin olive oil, divided
  • 2 teaspoons low sodium tamari or soy sauce
  • 2 cups broccoli florets, chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 medium carrots, peeled and cut into small rounds
  • 1/2 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 cup cubed pineapple fresh or canned if desired

TERIYAKI SAUCE

  • 1/3 cup low sodium tamari or soy sauce
  • 3 tablespoons water
  • 2 tablespoons honey
  • 2 tablespoons rice vinegar
  • 1 clove garlic, minced
  • 1/2 teaspoon sriracha
  • 1/4 teaspoon freshly grated ginger root
  • 1 teaspoon arrowroot starch or cornstarch whisked together with 1 teaspoon of water

Instructions

  • Slice the tofu into 3 slabs vertically, press again to dry the inside, then cut into small cubes and place on a greased baking sheet. Drizzle with 1.5 teaspoons olive oil and 2 teaspoons low sodium tamari or soy sauce.
  • Preheat the oven to 425 degrees. In a medium mixing bowl add the broccoli florets, sweet potato, and carrots plus the remaining 1 1/2 teaspoons olive oil, salt and black pepper. Toss them until they're coated then place onto the other part of the baking sheet and spread out into an even layer. Add the pineapple to a corner of the sheet and bake for approximately 30 minutes, tossing all ingredients at 15 minutes, until the tofu is golden and crisp on the edges.
  • While the tofu and broccoli bake, make the teriyaki sauce. In a saucepan over medium-high heat, whisk together all of the ingredients for the sauce except the teaspoon of arrowroot mixed with a teaspoon of water. Bring the sauce to a boil then whisk in the arrowroot-water slurry.
  • Reduce the heat to medium and continue to whisk until the sauce thickens then remove from heat. Once the tofu and veggies have finished baking, drizzle them with 3/4 of the teriyaki sauce and serve hot.
  • Garnish with additional sauce if desired.

Nutrition

Serving: 1cup | Calories: 288kcal | Carbohydrates: 33g | Protein: 19g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 0mg | Fiber: 4g | Sugar: 19g
Tried this recipe?Mention @champagnenutrition

5 Comments

  1. Katie on November 4, 2021 at 12:09 pm

    I love sheet pan cooking! This is such a great recipe! Thanks for sharing

    • Ginger Hultin on November 4, 2021 at 3:14 pm

      Perfect! I love this recipe – enjoy!

Leave a Comment





015-ginger-portraits-January-2019-petrichor-photo-(1)

Ginger Hultin,MS, RD, CSO

An award-winning, nationally recognized nutrition expert and media spokesperson.

Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll find cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.

Connect with me:

Schedule a consultation to discuss how we can work together!