Sheet Pan Lemon Herb Tofu and Veggies
A vibrant, easy weeknight meal! Extra-firm tofu, crisp asparagus, and sweet cherry tomatoes are roasted to perfection with a zesty lemon-herb marinade. This high-protein, low-carb dinner comes together on one pan for minimal cleanup.
For 4 servings
Prepare the tofu and oven.
Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper. Ensure your tofu is well-pressed to remove excess water, then cut it into 1-inch cubes.
TIPPressing the tofu is crucial for a firm, meaty texture. You can use a tofu press or wrap the block in paper towels and place a heavy object on top for at least 30 minutes.Make the lemon herb marinade.
In a large bowl, whisk together the olive oil, lemon zest, lemon juice, minced garlic, dried oregano, salt, and black pepper.
Coat the tofu and vegetables.
- Add the cubed tofu, trimmed asparagus, and cherry tomatoes to the bowl with the marinade.
- Gently toss everything together until evenly coated.
- Spread the mixture in a single, even layer on the prepared baking sheet.
TIPFor the best roasting results, avoid overcrowding the pan. Use two sheet pans if necessary to ensure everything has space to brown.Roast the tofu and vegetables.
Place the sheet pan in the preheated oven and roast for 15 minutes.
Add pine nuts and finish roasting.
- After 15 minutes, carefully remove the pan from the oven.
- Sprinkle the pine nuts over the tofu and vegetables.
- Return the pan to the oven and roast for another 10-12 minutes, or until the tofu is golden brown and the vegetables are tender-crisp.
Garnish and serve.
Remove the sheet pan from the oven. Sprinkle with fresh chopped parsley and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tofu, toss it with 1 tablespoon of cornstarch (ensure it's gluten-free if needed) before adding it to the marinade.
- 2Don't overcook the asparagus; it should be bright green and tender-crisp, not mushy.
- 3Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or an air fryer to maintain texture.
- 4This dish is a complete meal on its own, but also pairs well with a side of cauliflower rice to keep it low-carb.
Adapt it for your goals.
High protein
Add 1 cup of shelled edamame to the sheet pan along with the other vegetables for an extra protein boost.
quickQuick
Use pre-pressed, pre-cubed tofu to save on prep time. You can also use a store-bought lemon-herb vinaigrette instead of making the marinade from scratch.
budget friendlyBudget friendly
Swap asparagus for more affordable seasonal vegetables like broccoli florets, zucchini chunks, or bell pepper strips.
kid friendlyKid friendly
Reduce the amount of garlic and lemon for a milder flavor. Serve with a side of ketchup or a simple yogurt dip.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth. This dish offers over 30 grams of protein per serving.
Rich in Vitamins and Minerals
Asparagus is a great source of vitamins K and A, while cherry tomatoes provide Vitamin C and antioxidants like lycopene, supporting overall immune function and health.
Heart-Healthy Fats
The olive oil and pine nuts contribute monounsaturated fats, which are beneficial for heart health by helping to reduce bad cholesterol levels.
Supports Low-Carb Lifestyles
With minimal carbohydrates coming from nutrient-dense vegetables, this meal is ideal for those following a low-carb or ketogenic diet, helping to maintain stable blood sugar levels.
Frequently asked questions
Yes, this dish is very healthy. It's packed with plant-based protein from tofu, fiber and vitamins from the vegetables, and healthy monounsaturated fats from olive oil and pine nuts. It's also naturally gluten-free and dairy-free.