tofu and asparagus on sheet pan

Lemon Tofu Sheet Pan Dinner

Sheet pan dinners are lifesavers when you need something healthy to eat but short on time. This Tofu Lemon Garlic Sheet Pan Dinner is quick, healthy, vegan and delicious! Plus it makes for an easy meal prep recipe. 
Course Main Course
Cuisine Vegan, Vegetarian
Keyword sheet pan dinners, tofu sheet pan dinner, vegan sheet pan dinner
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3
Calories 301kcal
Author Gina Marie


Tofu Ingredients

  • 16 oz pressed tofu
  • ¼ cup Mazola Corn Oil
  • 2 tablespoons lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • 1 teaspoon pink Himalayan sea salt

Asparagus Ingredients

  • 3 tablespoons Mazola Corn Oil
  • 1 tablespoons lemon juice
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt

½ cup of quick cook brown rice or pre cooked red potatoes


    Prepare Your Tofu

    • Take your pre pressed tofu out of the package and cut into cube-like shapes. Put in a large bowl and set aside.
    • Grab a small bowl and add your Mazola Corn Oil, lemon juice, garlic powder, black pepper, and sea salt. Whisk until fully combined. 
    • Then pour over tofu and allow to marinade for about 10 minutes.
    • Preheat oven to 400 F. Once tofu is done marinating, grab your sheet pan and line with parchment paper. 
    • Add your tofu and remaining of the marinade and pop in the oven for about 7 minutes. 

    Prepare Your Asparagus

    • While tofu is baking, prepare your asparagus marinade. 
    • Grab that same small bowl and add more Mazola Corn Oil, lemon juice, garlic powder, and sea salt. Whisk until fully combined.
    • After about 7 minutes add asparagus to sheet pan next to tofu and pour the marinade over asparagus coating fully.
    • Add back into the oven for 5-7 more minutes until vegetables are crisp and roasted. 
    • Once done take out oven and allow to cool. Serve immediately with your choice of brown rice, potatoes, or as is.


    • Feel free to use whatever vegetable you desire. 


    Serving: 3servings (without rice) | Calories: 301kcal | Carbohydrates: 5g | Protein: 13g | Fat: 25g | Saturated Fat: 2g | Sodium: 1945mg | Potassium: 23mg | Fiber: 1g | Vitamin C: 5.8mg | Calcium: 189mg | Iron: 1.8mg