Baked Tofu and Veggie Bowls

Name: Baked Tofu and Veggie Bowls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Vegetarian
Ingredients: 1 block (14 oz) firm tofu, pressed and cubed; 2 cups mixed vegetables (such as bell peppers, broccoli, and carrots), chopped; 2 tablespoons olive oil; 1 tablespoon soy sauce; 1 teaspoon garlic powder; 1 teaspoon paprika; 1/2 teaspoon black pepper; 2 cups cooked quinoa, rice, or grain of choice

Author: Tessa

Published: July 8, 2025

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Oh, friend, let me tell you about my go-to weeknight lifesaver – these baked tofu and veggie bowls! I’ve made this exact recipe probably 200 times (no exaggeration), and it never gets old. It’s the perfect trifecta: crazy easy, stupid healthy, and totally adaptable to whatever’s wilting in your veggie drawer. The magic happens when that simple soy-garlic-paprika mix coats the tofu and veggies, transforming into this golden, crispy goodness in the oven. Twenty minutes later, you’re dumping it over grains with zero guilt and maximum flavor. My kids call it “rainbow food” – and honestly, isn’t that the best nutrition compliment ever?

Why You’ll Love These Baked Tofu and Veggie Bowls

Listen, I’m not just saying this because I make them weekly—these bowls are absolute game-changers. Here’s why they’ve earned a permanent spot in my rotation:

Lazy cook approved: One baking sheet, zero fancy techniques. You’re literally tossing stuff on a pan and walking away until the oven beeps.
Clean-out-the-fridge genius: That half bell pepper and lonely carrot? Perfect. Swap in whatever veggies are lurking in your crisper—I’ve even used zucchini that was two days past its prime (shh).
Protein-power without the meat sweats: The tofu gets so crispy outside while staying creamy inside, and paired with grains? Total satisfaction without that post-meal slump.
No dish mountain: Unlike stir-fries that dirty three pans, this uses exactly one sheet pan. Bonus: the parchment paper means I’ve scrubbed exactly zero baked-on bits since 2019.

Seriously, if weeknight dinners were a race, this recipe would be the tortoise—slow and steady wins the “actually getting homemade food on the table” prize every time.

Baked Tofu and Veggie Bowls - detail 1

Ingredients for Baked Tofu and Veggie Bowls

Okay, let’s talk ingredients – and I promise, nothing weird or hard-to-find here! This is the kind of shopping list where you might already have half the stuff in your kitchen. (Pro tip: I keep extra firm tofu in my fridge at all times for last-minute bowls.) Here’s what makes the magic happen:

1 block (14 oz) firm tofu: Must be pressed – I’ll show you how in the steps. Silken or soft tofu will turn to mush, trust me.
2 cups mixed veggies: My usual suspects are bell peppers (any color!), broccoli florets, and carrots, but literally any sturdy veg works. Even tried Brussels sprouts last week—delish!
2 tbsp olive oil: The glue that makes everything crisp up. Avocado oil works too if you’re fancy.
1 tbsp soy sauce: Or tamari if you’re gluten-free – it gives that umami kick.
Spices: 1 tsp garlic powder (fresh is great but burns easily), 1 tsp paprika (smoked if you’re feeling sassy), and ½ tsp black pepper.
2 cups cooked grains: Quinoa, brown rice, even farro – whatever grain you’ve got cooked or leftover!

See? Told you it was simple. Now let’s get those veggies chopped and tofu pressed!

How to Make Baked Tofu and Veggie Bowls

Alright, let’s get cooking! This is where the magic happens – turning those simple ingredients into crispy, golden perfection. I’ll walk you through each step like I’m right there in your kitchen (wish I was – we could share a bowl after!).

Step 1: Prep the Tofu and Vegetables

First things first – press that tofu! I wrap my block in paper towels, put a heavy pan on top, and let it sit for at least 15 minutes while I chop veggies. Trust me, skipping this step means soggy tofu – learned that the hard way!

Meanwhile, chop your veggies into even, bite-sized pieces. I like my carrots in thin coins and broccoli in small florets – they’ll all cook evenly this way. Line your baking sheet with parchment paper (my lazy-girl secret for zero cleanup).

Step 2: Season and Bake

Now the fun part! Cube that pressed tofu and toss it with veggies in a big bowl. Drizzle with olive oil and soy sauce, then sprinkle all those spices right on top. Get your hands in there – massage everything together until it’s all coated like a delicious little spa treatment.

Spread everything out in a single layer on your prepared sheet. Don’t crowd the pan! Give each piece some breathing room so they crisp up nicely. Pop it in a 400°F oven for 15 minutes, then take it out and give everything a good stir (this is when I sneak a taste test). Back in it goes for another 10-15 minutes until golden and crispy.

Step 3: Serve Over Grains

While your tofu and veggies are getting their final crisp, warm up your grains if they’re cold. I love quinoa here, but leftover rice works great too. Pile that gorgeous baked mixture right on top – the steam will make everything smell amazing.

Now the best part – toppings! I always add a drizzle of hot sauce or tahini, maybe some sesame seeds if I’m feeling fancy. Sometimes I’ll throw on avocado slices if I’ve got them. Then dig in while it’s all hot and crispy – pure veggie bowl bliss!

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Tips for Perfect Baked Tofu and Veggie Bowls

Let me share my hard-earned secrets to bowl perfection – these are the little things that took my baked tofu from “meh” to “WOW” over years of testing:

Press like you mean it: That tofu needs to sweat! I put my block between paper towels with a heavy cookbook on top for at least 15 minutes – watery tofu equals soggy sadness.
Chop uniform: Keep veggie sizes similar so nothing burns before the rest cooks. My carrots always go in first since they take longer to soften.
Peek at 25: Ovens lie! Check at 25 minutes – tofu should be golden with crispy edges, veggies fork-tender but not mushy. My old oven needed 28; my new one’s done at 25.
Single layer is sacred: If you pile everything on top of each other, you’ll steam instead of roast. Use two pans if needed – crispy is worth the extra dish!

Follow these, and I promise your bowls will turn out restaurant-worthy every time!

Ingredient Substitutions and Variations

Oh honey, the beauty of these bowls is how beautifully they adapt to whatever’s in your kitchen! Here’s my tried-and-true swap list from years of pantry raids:

No soy sauce? Tamari or coconut aminos work great. Once used Worcestershire in a pinch (don’t tell the purists!)
Veggie shuffle: Sweet potatoes instead of carrots (roast them first for 10 mins), cauliflower florets when broccoli’s gone rogue, even halved cherry tomatoes add juicy bursts.
Grain game: Cauliflower rice keeps it low-carb, millet adds crunch, or for the truly lazy – grab a microwave quinoa pouch.
Spice adventures: Swap paprika for curry powder or chili flakes when you want heat. My kid loves it with everything bagel seasoning!

See? Your “I have nothing to eat” nights just got a whole lot more delicious.

Serving Suggestions for Baked Tofu and Veggie Bowls

Now for my favorite part – dressing up these bowls like it’s a party! A quick avocado slice adds creamy richness, while toasted sesame seeds give that satisfying crunch. When I’m feeling fancy, I’ll add a tangy side salad or quick-pickled onions. And always, always keep hot sauce on the table – my family fights over the last drizzle!

Storing and Reheating Baked Tofu and Veggie Bowls

Here’s the beautiful thing about these bowls – they actually taste amazing leftover! I always make extra because the flavors meld together overnight. Store everything in an airtight container (I’m obsessed with glass ones) for 3-4 days max – any longer and the tofu gets weirdly spongy.

For reheating, skip the microwave if you can! Toss everything back on a baking sheet at 350°F for 10 minutes to revive that crispy magic. Microwave works in a pinch (we’ve all got those mornings), but add a splash of water to prevent drying out.

Nutritional Information for Baked Tofu and Veggie Bowls

Let’s talk nutrition – because one of my favorite things about these bowls is how good they make me feel! Now, I’m no dietitian, but after years of making this weekly, I can tell you it’s packed with all the good stuff. You’re getting plant-based protein from that perfectly baked tofu, fiber from all those colorful veggies, and complex carbs from the grains that keep you full for hours.

Important note: Nutrition can vary a ton depending on your exact ingredients and brands. That extra drizzle of tahini? More olive oil for crispiness? Different veggies? It all adds up differently. But here’s what I know – it’s way healthier than takeout, gives you energy without the crash, and leaves you feeling nourished, not stuffed. My doctor actually high-fived me when I told her this was my regular dinner!

For those tracking, the combo of tofu and whole grains makes it a complete protein source – who says vegetarian meals can’t pack a punch? And all those spices? They’re not just flavor – they come with their own antioxidants and benefits too. Now that’s what I call eating the rainbow!

FAQs About Baked Tofu and Veggie Bowls

I get questions about these bowls all the time – here are the ones that pop up most often from friends and readers:

Can I use frozen veggies? Absolutely! Just thaw and pat them dry first, or add 5 extra minutes to baking. My emergency hack: frozen stir-fry blends work like a charm.

How do I make the tofu crispier? Two secrets: press longer (30+ minutes) and space the cubes out on the pan – overcrowding steams them instead of crisping. A light cornstarch dusting works wonders too!

Is there a soy-free option? Chickpeas make a great tofu swap! Just roast them with the same spices – they won’t crisp the same but still taste amazing.

Can I meal prep these? You bet! I make big batches every Sunday. Store components separately and combine when ready – veggies stay crispier that way.

Why is my tofu sticking? Parchment paper is your BFF here. If sticking still happens, your pan might need a light oil spray first.