Sheet Pan Black Pepper Tofu and Broccoli

Anyone who cooks regularly knows the struggle of the weeknight meal. You’re tired, you’re hungry, and the idea of chopping vegetables and dirtying multiple pans feels overwhelming. But fear not, fellow home cooks, because this Sheet Pan Black Pepper Tofu and Broccoli recipe is here to save the day!

This dish is a revelation in its simplicity. It requires minimal prep work, utilizes just one pan, and delivers a flavorful, protein-packed meal that’s ready in under an hour. Perfect for busy weeknights, this recipe is also a great option for anyone looking to incorporate more plant-based meals into their diet.

This blog post will be your guide to creating this delicious and convenient dish. We’ll delve into the ingredients, walk you through the step-by-step process, explore variations, and even offer some tips for serving. So, grab your baking sheet, preheat your oven, and let’s get cooking!

The All-Star Ingredients:

This recipe relies on a handful of pantry staples and fresh produce to create a symphony of flavors and textures. Let’s break down the key ingredients and their roles:

Tofu: The hero of the dish! Extra-firm tofu provides a satisfying bite and readily absorbs the marinade for a burst of flavor.
Broccoli: This cruciferous vegetable adds essential vitamins, minerals, and a delightful crunch.
Sesame Oil: This nutty oil adds a depth of flavor unique to Asian cuisine.
Soy Sauce: A cornerstone of savory Asian cooking, soy sauce provides umami and complements the other ingredients beautifully.
Cornstarch: This thickening agent helps create a crispy exterior on the tofu without deep-frying.
Garlic Powder and Ground Ginger: These aromatic spices add warmth and complexity to the dish.
Black Pepper: The star of the show! Freshly ground black pepper provides a delightful kick that cuts through the richness of the other ingredients.

Sheet Pan Black Pepper Tofu and Broccoli

Step-by-Step to Sheet Pan Perfection:

The beauty of this recipe lies in its straightforward process. Here’s a detailed breakdown of each step:

Tofu Prep: Slicing the tofu is key to achieving crispy perfection. The instructions guide you to cut the tofu block into thirds lengthwise, then into thirds widthwise, creating bite-sized cubes.
Pressing Out the Moisture: Tofu naturally contains a lot of water, and removing some of it is crucial for achieving a crispy texture. The recipe calls for pressing the tofu between layers of paper towels weighed down with plates. Don’t underestimate this step – the more water you remove, the crispier the tofu will be.
Preheat and Prep: While the tofu presses, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
Flavor Bath: In a large bowl, combine the pressed tofu florets and broccoli florets. Drizzle with sesame oil and soy sauce, tossing gently to coat them evenly.
Spice it Up: In a separate bowl, whisk together the cornstarch, garlic powder, ground ginger, and the star of the show – freshly ground black pepper. Sprinkle this dry mixture over the tofu and broccoli in the large bowl, ensuring everything is well coated.
Bake to Crispy Perfection: Spread the tofu and broccoli mixture in a single layer on the prepared baking sheet. Bake for 10 minutes, then flip the pieces over for another 10 minutes, or until the tofu is golden brown and crispy on all sides.

Variations on a Theme:

This recipe is a fantastic starting point, but feel free to experiment and personalize it to your taste preferences! Here are some ideas for variations:

Spicy Kick: Love a little heat? Add a pinch of red pepper flakes or Sriracha to the spice mix for a touch of fiery goodness.
Sesame Seed Symphony: Sprinkle toasted sesame seeds over the dish before serving for an extra nutty crunch and visual appeal.
Veggie Bonanza: Don’t be limited to broccoli! Feel free to add other vegetables like bell peppers, snap peas, or cauliflower to the mix.
Sauce it Up: For those who prefer a saucier dish, whip up a simple stir-fry sauce with soy sauce, rice vinegar, brown sugar, and cornstarch. Drizzle it over the tofu and broccoli after baking.
Peanut Power: Replace the sesame oil with peanut oil for a nutty twist. You can even top the dish with chopped peanuts for added texture.

Serving Suggestions:

This sheet pan meal is delicious on its own, but you can elevate it further with a few simple accompaniments:

Steamed Rice: A bed of fluffy white rice is a classic pairing that perfectly complements the savory flavors of the tofu and broccoli.
Quinoa: For a more protein-packed and gluten-free option, serve the dish over a bed of quinoa.
Noodles: Chow mein noodles or rice noodles add a textural contrast and a touch of Asian flair.
Stir-Fried Vegetables: Whip up a quick stir-fry with your favorite vegetables like carrots, mushrooms, or bok choy to create a more well-rounded meal.
Sweet and Sour Sauce: For a tangy counterpoint to the savory flavors, offer a side of sweet and sour sauce for dipping.

Tips and Tricks:

Tofu Pressing Hack: Don’t have time for the traditional press method? Wrap the tofu block in a clean kitchen towel and place it on a cutting board. Weigh it down with a heavy object like a pot or a stack of books for 20-30 minutes.
Don’t Crowd the Pan: Ensure the tofu and broccoli have enough space on the baking sheet for even crisping. Overcrowding will steam the vegetables instead of allowing them to roast and brown properly.
Crispy Perfection: For an extra crispy result, broil the tofu and broccoli for the last minute or two of cooking. Keep a close eye on it to avoid burning.
Leftovers Love: This dish reheats well, making it a great option for meal prepping. Store leftovers in an airtight container in the refrigerator for up to 3 days.

The Final Verdict:

This Sheet Pan Black Pepper Tofu and Broccoli recipe is a weeknight lifesaver. It’s quick, easy, requires minimal cleanup, and delivers a delicious and satisfying meal that’s packed with protein and nutrients. With its versatility and endless possibilities for variation, this recipe is sure to become a regular in your meal rotation. So next time you’re looking for a fuss-free and flavorful dinner option, give this recipe a try. You won’t be disappointed!

Beyond the Recipe:

This recipe is just the beginning of your exploration of tofu and plant-based meals. Tofu is a fantastic source of protein and can be incorporated into countless dishes. Explore marinades, glazes, and stir-fries to discover the endless possibilities of this versatile ingredient.

We hope this blog post has inspired you to create this delicious Sheet Pan Black Pepper Tofu and Broccoli recipe. With its ease of preparation and incredible flavor, it’s sure to become a weeknight favorite. So, happy cooking!

Nutrition Facts (per serving)

257	Calories
17g	Fat
17g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 257
% Daily Value *
Total Fat 17g	21%
Saturated Fat 3g	13%
Cholesterol 0mg	0%
Sodium 703mg	31%
Total Carbohydrate 17g	6%
Dietary Fiber 5g	19%
Total Sugars 2g
Protein 15g	31%
Vitamin C 60mg	67%
Calcium 375mg	29%
Iron 4mg	20%
Potassium 551mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.