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tofu and asparagus on a sheet pan with slice lemons

Garlic Lemon Tofu Sheet Pan Dinner

This Garlic Lemon Tofu Sheet Pan Dinner is quick, vegan, and delicious! It’s the perfect post-workout meal prep recipe and only takes 30 minutes to make!
Course Main Course
Cuisine Vegan
Keyword lemon tofu, tofu sheet pan dinner
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 servings
Calories 606kcal
Author Gina Marie


  • 16 oz pre-pressed tofu note 1
  • 1 pound fresh asparagus note 2
  • ½ cup olive oil note 4
  • 3 tablespoons lemon juice (from ½ fresh squeezed lemon)
  • 2 teaspoons garlic powder note 4
  • 1 teaspoon black pepper
  • teaspoon sea salt
  • 2 cups of water or broth note 3
  • ½ cup dried quick cook brown rice note 3


  • Preheat oven to 400 F (200 C). Grab a medium to large baking sheet pan (make sure it fits inside your oven) and line it with parchment paper.
  • Take pre-pressed tofu out of the package and cut into cube-like shapes. Add it to the baking sheet pan and set aside. Next, grab asparagus and snap off the ends. (You can also cut off the ends with a knife on a cutting board). Add the asparagus to the baking sheet next to the tofu.
  • Grab a small bowl or small measuring cup and add your olive oil, lemon juice, garlic powder, black pepper, and sea salt. Whisk until fully combined.
  • Then pour ¾ of your marinade over both tofu and asparagus reserving some for later use. Using your hands, toss marinade with tofu and asparagus making sure the marinade coats evenly. Add to your preheated oven and bake for about 15 minutes until tofu is a yellow caramelized color.
  • While tofu and asparagus are baking prepare your Quick Cook Brown Rice. Add water or broth to a medium-size pot and bring to a rolling boil. (It will boil faster if you cover the pot with a lid).
  • Add rice, lower heat to a simmer, and cook covered for 10-15 minutes. Once done, remove the pot from heat and let stand for 5 more minutes, covered so that it can fluff up and absorbed the liquid. Then take the remaining of your marinade and pour it over brown rice. Mix well.
  • By this time, your tofu and asparagus will be done. Allow cooling for 5 minutes. Serve your Sheet Pan Dinner by diving your tofu, asparagus, and quinoa all into 3 portions.
  • Store in refrigerator in 3 divided meal prep containers for up to 3 days. It is NOT freezer friendly.



  1. TOFU: You can use tempeh instead of tofu or make it soy-free using seitan or chickpeas.
  2. ASPARAGUS: Broccoli can substitute (or another vegetable) for asparagus.
  3. QUICK COOK BROWN RICE: I used Trader Joes Quick Cook Brown Rice. You can use quinoa or white rice instead if you like. Potatoes can work too just know your cook time will increase when roasting them. Of course if you don’t use rice or quinoa, omit the water/broth from the ingredient list.
  4. ADDITIONS & SUBSTITUTIONS: Use whatever oil you have on hand that has a high smoke point (it should say it on the bottle or jar.) Melted vegan butter would work for this too. I used garlic powder for this recipe however crushed garlic will give it a more intense garlic flavor. Feel free to use that instead if you want.


Serving: 1serving | Calories: 606kcal | Carbohydrates: 37g | Protein: 20g | Fat: 44g | Saturated Fat: 6g | Sodium: 1802mg | Potassium: 414mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1477IU | Vitamin C: 8mg | Calcium: 236mg | Iron: 6mg