Maple-Mustard Glazed Tofu with Roasted Carrots

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tofu cubes coated in a sweet-tangy maple-mustard glaze, roasted with vibrant carrots for a colorful, protein-rich main course. This american-inspired sheet pan (vegetarian, vegan) ready in about 40 minutes pairs Firm tofu, Canola oil, Maple syrup for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 340 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.0 (14 ratings) Prep: 15 min Cook: 25 min Serves 4 American cuisine 340 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Step 2: In a small bowl, whisk together 2 tbsp maple syrup, 1 tbsp Dijon mustard, and 1 tbsp soy sauce until smooth.
  3. Step 3: Heat 2 tbsp canola oil in a large skillet over medium-high heat until shimmering.
  4. Step 4: Add 14 oz pressed and cubed firm tofu to the skillet and cook for 5-6 minutes, turning occasionally, until golden brown on all sides.
  5. Step 5: Transfer tofu to the prepared baking sheet, then add 1 cup julienned carrots and 1 cup cubed sweet potatoes to the skillet.
  6. Step 6: Stir-fry the vegetables with 2 minced garlic cloves and 1 tsp minced ginger for 5 minutes until tender-crisp.
  7. Step 7: Pour the maple-mustard sauce over the tofu and vegetables on the baking sheet, tossing to coat evenly.
  8. Step 8: Bake for 15 minutes until vegetables are caramelized, then sprinkle with 3 sliced green onions and serve immediately.

Frequently asked questions

How long does Maple-Mustard Glazed Tofu with Roasted Carrots take to make?

Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Maple-Mustard Glazed Tofu with Roasted Carrots?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep firm tofu from drying out.

Can I substitute ingredients in Maple-Mustard Glazed Tofu with Roasted Carrots?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Maple-Mustard Glazed Tofu with Roasted Carrots for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Maple-Mustard Glazed Tofu with Roasted Carrots vegetarian?

Yes — this recipe is tagged vegetarian, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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