Sheet Pan Crispy Tofu with Maple Dijon Glaze
Golden-brown tofu cubes with a sweet-tangy glaze, roasted alongside seasonal vegetables for a vibrant weeknight dinner. This sheet pan (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 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 extra-firm tofu
- 2 tbsp avocado oil
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- 1 cup chopped carrots
- 1 cup chopped broccoli florets
- 1/2 cup chopped red onion
- 1/2 tsp dried thyme
- 1/4 tsp salt
- 1/8 tsp black pepper
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Remove from oven and let rest for 5 minutes before serving to allow flavors to meld.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sheet Pan Crispy Tofu with Maple Dijon Glaze take to make?
Total time is about 45 minutes (20 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 Sheet Pan Crispy Tofu with Maple Dijon Glaze?
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 extra-firm tofu from drying out.
Can I substitute ingredients in Sheet Pan Crispy Tofu with Maple Dijon Glaze?
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 Sheet Pan Crispy Tofu with Maple Dijon Glaze 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 Sheet Pan Crispy Tofu with Maple Dijon Glaze gluten-free?
Yes — this recipe is tagged gluten-free, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Doubled the garlic (as one does) and it was amazing.
- ★★★★★
Added this to my weekly meal rotation. So satisfying.
- ★★★☆☆
Decent recipe but nothing special. Might try a different version.
