Healthy Roasted Tofu with Vegetables

Name: Healthy Roasted Tofu with Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: Serves 4
Ingredients: 1 block firm tofu, pressed; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic powder; Salt and pepper to taste; 1 bell pepper, sliced; 1 zucchini, sliced; 1 red onion, chopped; 1 cup broccoli florets; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making Healthy Roasted Tofu with Vegetables because it effortlessly combines nutrition and flavor. Each bite delivers a satisfying crunch from the roasted tofu paired with a colorful medley of seasonal vegetables. The best part? It all comes together in under 30 minutes! Whether I'm prepping a quick weeknight dinner or meal prepping for the week ahead, this recipe never disappoints. With a splash of soy sauce and the right spices, this dish transforms humble ingredients into a vibrant, healthful feast.

Created by

Erin Wallace

Last updated on 2026-01-06T00:55:14.475Z

Every time I make Healthy Roasted Tofu with Vegetables, I'm reminded of how simple ingredients can create a powerhouse of flavor. I like to use a variety of vegetables depending on what’s fresh or what I have on hand. This not only enhances the dish's nutrition but also brings different textures and colors to my plate.

One tip I’ve found key to achieving the perfect crispy tofu is pressing it beforehand to remove excess moisture. This allows the tofu to soak in all the tasty marinades and achieve that golden, crunchy exterior while staying tender inside. It’s a game changer for any tofu dish!

        Why You'll Love This Recipe
        A powerhouse of nutrients packed in every bite
Crispy tofu that’s bursting with flavor
Versatile recipe that accommodates any seasonal vegetables

      

Mastering Tofu Preparation

To obtain the perfect texture for roasted tofu, pressing is crucial. This process removes excess moisture, allowing the tofu to absorb flavors and achieve a satisfying crispiness during roasting. If you don't have a tofu press, wrap the block in a clean kitchen towel and place a heavy object on top for at least 15-20 minutes. Keeping the tofu evenly cut into uniform cubes of about 1-inch will ensure that it cooks evenly, achieving that beautiful golden color across the surface.

Marinating your tofu is where the flavor magic happens. The combination of soy sauce, olive oil, and garlic powder creates a rich, savory base. For an extra kick, consider adding a splash of sesame oil or a sprinkle of red pepper flakes. Make sure to let the tofu cubes soak in the marinade for at least 10-15 minutes to fully capitalize on the flavors, turning them a couple of times for even coverage.

Choosing and Preparing Vegetables

This recipe is incredibly versatile, making it an excellent way to use seasonal or leftover vegetables. Bell peppers, zucchini, red onion, and broccoli work harmoniously, but feel free to experiment. Carrots, snap peas, or asparagus can provide delightful variations. Just keep in mind that vegetables should be cut into similar sizes to ensure even roasting; ideally, aim for bite-sized pieces that will cook through in the 20 minutes allotted in the oven.

When tossing the vegetables with olive oil, use just enough to coat them lightly—about one to two tablespoons will do the trick. It's important to avoid over-oiling, as this can lead to sogginess instead of that desired crisp texture. Salt and pepper enhance the natural flavors, but fresh herbs like thyme or rosemary can elevate the dish further. Additionally, make sure to spread them evenly on the baking sheet for optimal roasting.

Ingredients

Gather these ingredients to create a healthy and satisfying meal.

For the Tofu

1 block firm tofu, pressed
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
Salt and pepper to taste

For the Vegetables

1 bell pepper, sliced
1 zucchini, sliced
1 red onion, chopped
1 cup broccoli florets
2 tablespoons olive oil
Salt and pepper to taste

Make sure to chop your veggies evenly for consistent cooking!

Instructions

Follow these steps for a delicious and healthy dish.

Prepare the Tofu

Preheat your oven to 400°F (200°C). Cut the pressed tofu into cubes and place in a bowl. Add soy sauce, olive oil, garlic powder, salt, and pepper. Mix until evenly coated.

Prepare the Vegetables

In a separate bowl, toss the sliced bell pepper, zucchini, red onion, and broccoli with olive oil, salt, and pepper.

Roast

Spread the marinated tofu and vegetables evenly on a baking sheet. Roast in the oven for 20 minutes, stirring halfway through, until the tofu is golden and the vegetables are tender.

Serve

Remove from oven and let cool slightly before serving. Enjoy your healthy roasted tofu with vegetables on its own or over rice or quinoa.

Pair with your favorite dipping sauce for extra flavor!

Pro Tips

For extra flavor, marinate the tofu for at least 30 minutes before roasting. You can also experiment with different seasoning blends to suit your taste.

Storage and Meal Prep Tips

If you're looking to meal prep, this roasted tofu dish keeps well in the refrigerator for up to 4 days. It’s best stored in an airtight container to maintain its flavor and freshness. I often prepare a double batch to enjoy throughout the week; it pairs wonderfully with grains like brown rice or quinoa. Just make sure to reheat gently in a pan or microwave, as high heat can lead to overcooked, dried-out tofu and mushy veggies.

For long-term storage, you can freeze the roasted tofu and vegetables. Spread them in a single layer on a baking sheet to freeze individually before transferring to a freezer-safe bag. This way, you can pull out portions as needed without losing quality. When ready to eat, simply reheat in the oven at 350°F (175°C) until heated through, about 10-15 minutes.

Flavors and Variations to Explore

While the basic seasoning of soy sauce and garlic powder is a fantastic start, don’t shy away from enhancing flavors according to your preferences. Adding a splash of balsamic vinegar or a teaspoon of maple syrup to the marinade can introduce a sweet and tangy note that beautifully complements the natural earthiness of the tofu and vegetables. For a hint of smokiness, try incorporating smoked paprika or liquid smoke into the mix.

If you want to switch things up, consider serving the roasted mixture with a drizzle of tahini or a dollop of hummus on top. You can also top it with toasted sesame seeds or chopped green onions for added texture and freshness. This dish pairs exceptionally well with a simple green salad or a zesty citrus dressing to complement the roasted flavors.

Questions About Recipes

→ Can I use frozen tofu?

Yes, but make sure to thaw it completely and press out as much moisture as possible before marinating.

→ What vegetables work best with this recipe?

Feel free to use any seasonal vegetables you have on hand. Carrots, asparagus, and snap peas are great alternatives.

→ Is this recipe gluten-free?

You can make it gluten-free by substituting soy sauce with tamari.

→ Can leftovers be reheated?

Absolutely! Store leftovers in an airtight container and reheat in the oven for best results.