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Sheet Pan Tofu Stir Fry

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This sheet pan tofu stir fry recipe is an easy, all-in-one meal made with tofu, snap peas, and carrots. It’s perfect for weeknight dinners or meal prep! If desired, serve over soba noodles, rice, or quinoa.

Sheet Pan Tofu Stir Fry - LOVE this recipe for easy dinner and meal prep. Tofu, snap peas, and carrots all on one pan. I like to serve over soba noodles or quinoa!

One pan to cook the dinner. One pan to clean up after dinner. One pan to rule them all. THIS recipe is lazy, easy cooking at it’s finest. Crispy tofu, tender carrots, and crunchy snap peas all in a simple, sticky marinade.

Dinner. Is. Served.

How’s your January going? We had our first snow of 2018 in Colorado Springs over the weekend! It was 60 degrees on Friday and we woke up to snow on Saturday morning – go figure. 🙆 We used (most of) the snow day to be productive and tested 3 (!) recipes. And then we vegged out on the couch and watched American Made, which I highly recommend. But only if you’re at least somewhat interested in government conspiracies and such.

Also – we saw Star Wars at the movies on Friday, which I also recommend. SO much better than the last one. I just need you to know that we went to the 10:20 showing. As in, 10:20 IN THE PM. And I stayed awake for the whole movie. This is a win and I’ve revoked my own grandma card for the time being. It’s been replaced with a nerd card. I definitely never thought I’d be the kind of person who would be into watching Star Wars at all, let alone going to see it in theaters on a Friday night at 10pm.

Then again, I also never would’ve guessed that I’d be the type of person with a fridge full of meal prepped veggie lunches. But here I am. 🤓 Casually discussing Star Wars and meal prep with you fine folks on a Tuesday afternoon.

Sheet Pan Tofu Stir Fry - LOVE this recipe for easy dinner and meal prep. Tofu, snap peas, and carrots all on one pan. I like to serve over soba noodles or quinoa!

Sheet Pan Tofu Stir Fry - LOVE this recipe for easy dinner and meal prep. Tofu, snap peas, and carrots all on one pan. I like to serve over soba noodles or quinoa!

In all seriousness, this recipe is fantastic. You guys told me via Instagram story polls that you wanted more quick meals, more meal prep ideas, and more veggie dinner recipes in 2018.

This sheet pan stir fry checks allllllllll of the boxes!

Easy: ✔️
Quick: ✔️
Vegan: ✔️
Meal prep friendly: ✔️
Excellent by itself or served over soba noodles or quinoa or rice: ✔️
Easily memorizable: bonus ✔️
Minimal cleanup: bonus ✔️

Make this for dinner and share a picture of it on Instagram – we love seeing what you guys create and hearing what you think!

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Sheet Pan Tofu Stir Fry

This sheet pan tofu stir fry recipe is an easy, all-in-one meal made with tofu, snap peas, and carrots. It’s perfect for weeknight dinners or meal prep! If desired, serve over soba noodles, rice, or quinoa.

  • Author: The Fitchen
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: 3-4 servings
  • Category: Main Dish
  • Method: Baked

Ingredients

  • 1 package of tofu, extra firm
  • 3 cups carrots, peeled and chopped
  • 3 cups snap peas

Marinade

  • 1/4 cup tamari or soy sauce
  • 2 Tablespoons water
  • 2 Tablespoons maple syrup or honey
  • 1 Tablespoon sesame seeds
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon ginger powder

Instructions

  1. Preheat oven to 400ºF. Line a large baking sheet (or two smaller baking sheets) with parchment.
  2. Drain tofu of excess water and cut into cubes about 1/2″ square.
  3. Add marinade ingredients to a bowl and whisk to combine.
  4. Combine tofu, carrots, and snap peas in a large ziplock bag and pour in marinade. Shake well to coat everything evenly.
  5. Pour the tofu and veggies onto the baking sheet and spread evenly.
  6. Bake 30-35 minutes, tossing halfway. Serve and enjoy!

Notes

I cooked 4 oz. of soba noodles to serve the stir fry over – A) because I love soba noodles and B) because it makes the meal go further.

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27 Comments
  • Tiera Purvis
    February 26, 2018

    I absolutely LOVED the recipe and cannot wait to try more! It was easy to make and easy clean up. Absolutely delicious!

    • thefitchen
      February 26, 2018

      Hey Tiera! I’m so glad you liked this recipe! Thanks for letting us know. :)

  • anne
    January 28, 2018

    I love sheet pan meals, and this one looks delicious!

    • thefitchen
      February 6, 2018

      Me too! Such an easy option.

  • jen
    January 26, 2018

    One pot miss less cleaning. Sign me up! Recipe looks and sounds super tasty. Also, American Made sounds reallly interestinggg. I might just binge watch this weekend. :P

    • thefitchen
      February 6, 2018

      YES! I’m all about minimal prep and cleanup. Definitely watch American Made ASAP!

  • Sarah Newman
    January 26, 2018

    Wow, I’ve been baking tofu for years but have never made it a sheet pan meal like this! Such a great idea. Will definitely be trying, thank you!

    • thefitchen
      February 6, 2018

      You have to try it! So easy and flavorful.

  • jenna urben
    January 25, 2018

    I’ve never cooked tofu in the oven but I love the ease of it! I would love to try meal prepping with this recipe.

    • thefitchen
      February 6, 2018

      Oh it’s SO good! Give it a try and let me know what you think!

  • Tania | Fit Foodie Nutter
    January 25, 2018

    What a great recipe there! Stir fries are my all time favourite quick dinners, really can’t go wrong with them. Thank you for a great recipe.

    • thefitchen
      February 6, 2018

      Stir fries are the bomb! Enjoy.

  • Albert Bevia
    January 25, 2018

    I´m a Star Wars nerd too! but I never thouht I would be…I love tofu and this stir-fry sounds delicious, love the whole one pan thing, easy and clean recipe…great stuff :)

    • thefitchen
      February 6, 2018

      Minimal cleanup is where it’s at! More time for Star Wars lol.

  • Jen S
    January 25, 2018

    I’ve been looking for new stir fry recipes for meal preps so this is perfect! It looks delicious (and healthy) so double win!

    • thefitchen
      February 6, 2018

      Perfect! Two birds with one stone! Let me know what you think. :D

  • Alecia
    January 24, 2018

    I could definitely use some quick, prepable meals! Snap peas are my weakness so I’m really happy to see them included

    • thefitchen
      February 6, 2018

      Right on! Enjoy. :D

  • Jere Cassidy
    January 24, 2018

    I am starting to bake meal with my sheet pan, it’s just easy all around. Your recipe looks awesome.

    • thefitchen
      February 6, 2018

      Yes! Easy prep, easy to cook, and minimal cleanup. Enjoy!

  • Stephanie
    January 24, 2018

    This is so tasty!! Your photos are fabulous too :)

    • thefitchen
      February 6, 2018

      Thank you!

  • Kiki Johnson
    January 24, 2018

    I love tofu as a meat-substitute and this recipe is definitely on my list now! Easy to make and I bet it’s full of flavor!

    • thefitchen
      February 6, 2018

      Me too! It’s so inexpensive and versatile. Enjoy!

  • Julie
    January 24, 2018

    I love how colorful this easy dish is and I think it looks perfect for lunch with the addition of the soba noodles – I love soba, too!

    • thefitchen
      February 6, 2018

      Yes! Eating the rainbow! I just made it for meal prep again this week. :)