Meal Prep on Fleek

  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
menu icon
go to homepage
  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
search icon
Homepage link
  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dish
    • Snacks
    • By Diet
      • Gluten Free
      • Keto
      • Low Carb
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
  • Meal Prep Tips
  • Macro Calculator
  • Macro Meal Planner
  • Sign In
    • My Account
×

Crispy Sheet Pan Tofu

June 22, 2023 by Nick Quintero Leave a Comment

Skip to Recipe Jump to Video Print Recipe

Tofu is a huge part of a vegan diet. It's packed with the nutrients vegans need and is a convenient staple that goes with everything. However, eating the same thing gets boring. To avoid vegan boredom, we've come up with a savory sheet pan idea for tofu! Our Crispy Sheet Pan Tofu is breaded with gluten-free flour and Paleo powder and paired with a unique, sweet sauce for dipping. Sound intriguing? Continue reading for more information about and the recipe for Crispy Sheet Pan Tofu!

Crispy Sheet Pan Tofu

This vegan sheet pan tofu is high in protein and baked instead of fried in a pecan and flaxseed breading that needs no extra seasoning. Served alongside roasted broccoli and a creamy peanut sauce for a complete meal!  

How long will Crispy Sheet Pan Tofu last for?

Crispy Sheet Pan Tofu will last up to 5 days. Store your sheet pan meal in covered container sans dipping sauce. Storing the sauce and tofu together will make the tofu soggy. You can store your crispy sheet pan tofu dipping sauce in a covered plastic sauce cup. 

Can Crispy Sheet Pan Tofu be frozen?

Yes, you can freeze Crispy Sheet Pan Tofu. We hear the tofu takes on another texture and tastes even better than it did before! To freeze your crispy sheet pan tofu, let it cool, then transfer it to another pan and cover with plastic wrap. Lay it flat in the freezer. You can also quick-freeze the tofu to solidify it and store it in freezer bags. 

Crispy Sheet Pan Tofu

Crispy Sheet Pan Tofu Ingredients:

For Tofu  

  • 1 lb. extra firm tofu 
  • ⅓ cup gluten-free flour  
  • ⅔ cup Pecan Flaxseed Paleo Powder  
  • ½ cup unsweetened dairy free milk  

For Serving 

  • 4 cups broccoli florets 
  • 2 tablespoon olive oil  
  • ¼ teaspoon sea salt  

For Dipping Sauce  

  • ¼ cup creamy peanut butter 
  • 2 tablespoon water 
  • 2 tablespoon lime juice  
  • 1 tablespoon coconut aminos 
  • 1 tablespoon agave nectar  
Crispy Sheet Pan Tofu

How do you make Crispy Sheet Pan Tofu?

Crispy Sheet Pan Tofu is an easy sheet pan meal prep idea that takes less than 40 minutes. You only spend 15 minutes preparing the meal to cook and all you're really doing is chopping and coating your tofu before baking it at 400 degrees. You need to remove excess water from your tofu before slicing it into 12 pieces and coating it in gluten-free flour, dairy-free milk, and Paleo powder. To remove the water, cut your tofu into 6 pieces, place the pieces on a towel, and put a heavy pan on top of the pieces for 15 minutes so the pan squeezes the water out. Then cut your 6 pieces into 12, dip into your three-part batter mix, and bake on a sheet pan lined with parchment paper. You can cook your broccoli or any vegetable side you choose on the sheet pan with the tofu. To make the sauce, combine all of the sauce ingredients into a bowl and mix thoroughly until smooth and tasty. 

How to portion Crispy Sheet Pan Tofu?

Line up 4 teal MPOF meal prep containers and place three pieces of tofu in the 1-cup slot with dipping sauce in a covered plastic cup. Add a half-cup of broccoli to each container to complete the meal. 

Crispy Sheet Pan Tofu

More tofu meal prep recipes:

  • Orange Sesame Tofu and Snap Peas
  • Sheet Pan Crispy Tofu and Broccoli
  • Thai Chili Tofu Sheet Pan Meal Prep
  • Apricot Cucumber Tofu Steak Meal Prep
  • Tofu Tikka Masala
  • $3 Edamame Pasta with Tofu and Veggies
  • Watercress Spring Rolls
Crispy Sheet Pan Tofu

Other tips for making Crispy Sheet Pan Tofu:

  • Bake your tofu on a silicone baking mat for beautiful and delicious caramelization. 
  • After you cube and press your tofu, add seasonings like smoked paprika, toasted sesame seeds, black pepper, garlic powder, and even gluten-free soy sauce. 
  • Use this sheet pan meal prep recipe for stir fry recipes! We have a few of them, including Thai Chili Tofu Sheet Pan Meal Prep. This or any stir fry recipe will work (you can substitute meat for crispy sheet pan tofu). Crispy sheet pan tofu gives stir fry recipes a savory texture, and you can pair your stir fry with Cilantro Lime Cauliflower Rice. 
  • Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.
Crispy Sheet Pan Tofu
Crispy Sheet Pan Tofu

Crispy Sheet Pan Tofu

This vegan sheet pan tofu is high in protein and baked instead of fried in a pecan and flaxseed breading that needs no extra seasoning. Served alongside roasted broccoli and a creamy peanut sauce for a complete meal! 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 33 minutes minutes
Total Time: 38 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, Sheet Pan, Tofu, vegan, vegetarian
Servings: 4 meals
Calories: 464kcal
Author: Nick Quintero

Ingredients

For Tofu

  • 1 lb. extra firm tofu
  • ⅓ cup gluten-free flour
  • ⅔ cup Pecan Flaxseed Paleo Powder
  • ½ cup unsweetened dairy free milk

For Serving

  • 4 cups broccoli florets
  • 2 tablespoon olive oil
  • ¼ teaspoon sea salt

For Dipping Sauce

  • ¼ cup creamy peanut butter
  • 2 tablespoon water
  • 2 tablespoon lime juice
  • 1 tablespoon coconut aminos
  • 1 tablespoon agave nectar
Get Recipe Ingredients

Instructions

  • Preheat oven to 400ºF and line a baking sheet with parchment paper.
  • Slice tofu into 6 slices. Place tofu slices between a clean kitchen towel and set a heavy pan on top for 15 minutes to help remove moisture.
  • Slice tofu into 12 pieces. Add gluten-free flour to a shallow bowl, dairy-free milk to a separate bowl, and Paleo Powder to a third shallow bowl.
  • Dip each piece of tofu in gluten-free flour followed by milk and lastly in Paleo Powder. Place on the top half of the baking sheet and bake for 15 minutes.

Video

Nutrition

Calories: 464kcal | Carbohydrates: 25g | Protein: 19g | Fat: 26g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

nick-quintero-headshot-SQ

Welcome!

Hello! I'm Nick, the meal prepper behind Meal Prep on Fleek, Easy Meal Prep Recipes, and Workweek Lunch—brands that have revolutionized the way people approach meal preparation. Since embarking on my own meal prep journey over nine years ago, I've been dedicated to teaching and inspiring others through comprehensive guides and resources.

More about me

Popular Recipes

  • Pizza Chicken Meal Prep
    Pizza Chicken Meal Prep Recipe (Low Carb, High Flavor)
  • 25 Healthy Lunch Recipes
    25 Healthy Lunches For People Who Hate Salads (Updated)
  • Gluten Free Caesar Pasta Salad Meal Prep
  • Yes, You CAN Meal Prep Pancakes!
    Yes, You CAN Meal Prep Pancakes!

Blog

  • Protein-Filled Mid-Afternoon Snacks PIN
    23 Protein-Packed Snacks for Meal Prep (That Actually Keep You Full)
  • weight loss tips
    What I've Learned on My Weight Loss Journey (So Far)
  • keto meal prep recipe ideas
    HFLC Diet vs. Keto Diet -What's The Difference
  • How To Guide Fat Loss 101
    Fat Loss 101: The No-Nonsense Guide I Wish I Had Sooner

Favorite Meal Prep Tools

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and get a Free eBook
  • Workweek Lunch Meal Planner Program

Contact

  • Contact
  • Media Kit
  • FAQ

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025 Meal Prep on Fleek | a Q6 Media LLC Company

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required