Sheet-pan Tofu and Veggies


Last Updated on January 9, 2024

Easy sheet-pan tofu and veggies is a delicious plant-based dish to make this week. Serve it over your favorite grain with my creamy harissa almond butter dressing.

sheet pan tofu and veggies

Sheet-pan Tofu and Veggies

Sheet-pan dinners are always a win in my book. I love that they require minimal hands-on work and can be served in so many different ways.

This simple sheet-pan tofu & veggies is so delicious on its own with the spice combination. But I love adding an extra layer of flavor by serving it with my creamy harissa almond butter sauce.

You can serve this over quinoa, brown rice, or a bed of greens for a lighter twist.

I love to keep things simple for dinners, especially ones that double as meal prep for lunches during the week. This flavorful one-pan meal is made with roasted tofu, carrots, red onion and chickpeas, and is filled with plant-based protein and fiber.

The homemade spice rub is made from a blend of some of my go-to spices, and adds the most delicious smokey and spicy flavor.

How to make sheet-pan tofu and veggies

This recipe could not be simpler since the oven does most of the work. Here’s what you’ll need:

  • Extra-firm tofu- cut into cubes
  • Veggies: I added carrots, chickpeas and red onion but feel free to play around with the vegetable combination
  • Olive oil
  • Spices: salt, pepper, smoked paprika, garlic powder, cumin, cayenne pepper
  1. Add the cubed tofu and chopped veggies to a large sheet-pan
  2. Toss them together with olive oil and the spice mix
  3. Bake for about 45-50 minutes, until browned
  4. Serve over your favorite grain with a creamy almond butter harissa sauce
sheet pan tofu and veggies

I love serving this dish on over a bowl of fluffy quinoa. You can serve it alone or paired with your favorite carb like rice or couscous.

To add an extra layer of flavor to this dish, serve it with my almond butter harissa sauce. It’s rich and creamy, and can also be made with tahini or your favorite nut butter.

sheet pan tofu and veggies

Whether you’re looking for new ways to incorporate more plant-based protein, or just want a simple and delicious dinner for the week, you guys are going to love this recipe. I can’t wait for you guys to try it!

More easy dinner recipes:

Maple Tahini Salmon Bowls with Wild Rice

Tofu Burrito Bowls

Walnut & Butternut Squash Pasta

Sheet-pan Tofu and Veggies

5 from 9 votes
Course: Uncategorized


Prep time


Cooking time


Total time






  • 1 1 block extra firm tofu, 14 oz

  • 1 can 1 chickpeas, drained (15 oz)

  • 1 1 red onion, sliced

  • 4 4 carrots, peeled and chopped

  • 1 tsp 1 salt

  • 1 tsp 1 garlic powder

  • 1 tsp 1 smoked paprika

  • 1/2 tsp 1/2 cumin

  • 1/2 tsp 1/2 black pepper

  • 1/4 tsp 1/4 cayenne pepper

  • Olive oil

  • Parsley, to top

  • Harissa Almond Butter Sauce
  • 1/4 cup 1/4 creamy almond butter, or sub tahini

  • 1 tbsp 1 harissa

  • 1 tbsp 1 honey

  • 3 tbsp 3 coconut aminos, or sub 2.5 tbsp low-sodium soy sauce and leave out the salt

  • Juice from 1/2 lime

  • 1 tsp 1 sesame oil

  • 2 cloves 2 garlic

  • 1/4 tsp 1/4 salt, plus more to taste

  • 2 2 -3 tbsp of water, as needed

  • Serve with
  • Quinoa or Rice


  • Preheat the oven to 400 F
  • Drain the tofu and pat it dry. Cut into 1″ cubes.
  • Add the tofu to a large sheet pan with the chickpeas, chopped carrots and red onion. Drizzle generously with olive oil and season with the spices. Toss together to combine.
  • Bake the sheet-pan for about 45-50 minutes. Bake time may vary depending on oven and type of sheet-pan used- darker pans will cook and brown food more quickly. I suggest checking your tray at the 35 minute mark. Garnish with chopped parsley once done.
  • While that bakes, prepare the harissa almond butter sauce by blending together the dressing ingredients until smooth. Start with 2 tbsp of water and add more by the tbsp if needed to thin. Taste and adjust salt as needed.
  • Serve over rice, quinoa or your favorite grain with the harissa almond butter sauce

Did you make this recipe?

Tag @somethingnutritious on Instagram- I’d love to see your creations!


  1. This is one of my top 10 favorite recipes I’ve ever made. So good. The sauce makes it perfect.

  2. Absolutely obsessed with this recipe! The sauce is just amazing- I’ve been using sriracha as that’s all I have on hand for the moment, but I’ll look forward to trying it as it was intended. This is my second time making it in two weeks, so pleased with the flavors and how easy it was to make. Thanks for a delicious vegetarian recipe 🙂

  3. This recipe is 10/10. The dressing is packed with flavour that really brings this dish to life. A new staple in our house!

  4. Just made this and I LOVE the dressing. I did half almond butter/half peanut butter (since I didn’t have enough almond butter left). I didn’t have harissa so I added 1/2 tsp of cayenne pepper instead and it has a really nice heat. Started with just 1 tbsp water and it was enough. I love the spices on the veggies/tofu too. I may have cut everything a little too small – it only needed about 30 mins at 400 (until my onions started to burn). Served it over brown rice and it’s perfection. Thank you!

    • I’m so happy you enjoyed it, Zoe! And thank you for pointing out the cook time yours needed. I’ll make a note of that in the recipe- cook time will always vary based on oven and even the type of sheet-pan used.

  5. did you use harissa spice or paste?

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