Shallow Pan Crisped Tofu with Low-Profile Veggies

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

Crispy baked tofu paired with delicate, low-heat roasted vegetables for a light yet satisfying meal. This vegetarian-inspired vegetarian (low-carb, gluten-free) ready in about 42 minutes pairs olive oil, garlic powder, dried oregano for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, 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.

Ingredients

• 14 oz block, pressed and cut into 1/2-inch cubes extra-firm tofu
• 2 medium, sliced into 1/4-inch rounds zucchini
• 2 medium, sliced into 1/4-inch rounds yellow squash
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1/4 tsp sea salt
• 1/8 tsp black pepper

Instructions

1. Step 1: Preheat oven to 375°F (190°C). In a large bowl, toss 14 oz pressed tofu cubes with 1 tbsp olive oil, 1/2 tsp garlic powder, 1 tsp dried oregano, 1/4 tsp sea salt, and 1/8 tsp black pepper until evenly coated.
2. Step 2: Arrange tofu in a single layer on a parchment-lined baking sheet. Roast for 15 minutes, then flip tofu cubes and add 2 sliced zucchini and 2 sliced yellow squash around the edges.
3. Step 3: Drizzle remaining 1 tbsp olive oil over vegetables, then sprinkle with additional 1/4 tsp sea salt. Roast for 12-15 minutes longer until tofu is golden and edges of zucchini are tender but not mushy.