Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and Carrots

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

Crisp baked tofu seasoned with smoky spices roasted alongside cauliflower and carrots for a vibrant, plant-based Whole30 sheet pan dinner. This Middle Eastern-inspired vegan recipe (whole30), ready in about 40 minutes, pairs extra-firm tofu, pressed and cubed, cauliflower florets, smoked paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

Prep: 10 min Cook: 30 min Serves 4 Middle Eastern cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 425°F. In a large bowl, whisk together 3 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, 1/2 tsp ground turmeric, 1/2 tsp garlic powder, 1 tsp sea salt, and 1/2 tsp black pepper.
  2. Step 2: Add 14 oz cubed extra-firm tofu, 4 cups cauliflower florets, and 3 sliced medium carrots to the bowl. Toss gently until all pieces are evenly coated with the spice mixture.
  3. Step 3: Spread tofu and vegetables evenly on a rimmed baking sheet in a single layer. Roast for 25-30 minutes, flipping tofu and stirring vegetables halfway through, until tofu edges are golden and vegetables are tender.
  4. Step 4: Remove from oven and sprinkle with 2 tbsp chopped fresh cilantro before serving.

Frequently asked questions

How long does Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and Carrots take to make?

Total time is about 40 minutes (10 min prep + 30 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 Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and 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 cauliflower florets from drying out.

Can I substitute ingredients in Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and 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 Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and 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 Roasted Plant-Based Sheet Pan Tofu with Spiced Cauliflower and Carrots vegan?

Yes — this recipe is tagged vegan, whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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