Sheet Pan Crispy Tofu with Maple Dijon Glaze

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Golden-brown tofu cubes with a sweet-tangy glaze, roasted alongside seasonal vegetables for a vibrant weeknight dinner. This sheet-pan recipe (gluten-free, high-protein), ready in about 45 minutes, pairs extra-firm tofu, avocado oil, maple syrup for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick 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: 20 min Cook: 25 min Serves 4 320 cal/serving
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Ingredients

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

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Instructions

  1. Step 1: Preheat oven to 425°F. Press 14 oz extra-firm tofu between paper towels for 10 minutes to remove excess moisture, then cut into 1-inch cubes.
  2. Step 2: In a small bowl, whisk 2 tbsp avocado oil, 1 tbsp maple syrup, and 1 tsp Dijon mustard until emulsified. Toss tofu cubes in the mixture until evenly coated.
  3. Step 3: Arrange 1 cup chopped carrots, 1 cup chopped broccoli florets, and 1/2 cup chopped red onion on a parchment-lined sheet pan. Sprinkle with 1/2 tsp dried thyme, 1/4 tsp salt, and 1/8 tsp black pepper.
  4. Step 4: Place tofu cubes on top of vegetables and spread in a single layer. Roast for 20-25 minutes, flipping halfway through, until tofu is golden and vegetables are tender-crisp.
  5. Step 5: Remove from oven and let rest for 5 minutes before serving to allow flavors to meld.

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