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Sheet Pan Tofu Stir Fry

January 23, 2018 by thefitchen 30 Comments

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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 Chop Sticks Bowl

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 in Bag

Sheet Pan Tofu Stir Fry

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

Sheet Pan Tofu Stir Fry


★★★★★

4.8 from 6 reviews

  • Author: The Fitchen
  • Total Time: 40 minutes
  • Yield: 3-4 servings 1x
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Description

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.


Ingredients

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

Marinade

  • ¼ cup tamari or soy sauce
  • 2 Tablespoons water
  • 2 Tablespoons maple syrup or honey
  • 1 Tablespoon sesame seeds
  • 1 teaspoon red pepper flakes
  • ½ 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 ½" 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.

  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Category: Main Dish
  • Method: Baked

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Reader Interactions

Comments

  1. Erin

    March 25, 2019 at 12:00 pm

    Thanks to FabFitFun I was semt the link to this recipe and decided to give tofu a try. This was great!

    ★★★★

    Reply
    • thefitchen

      March 30, 2019 at 10:18 am

      Awesome! I'm so glad you found it and you like it! :) Thanks for your feedback!

      Reply
  2. Tiera Purvis

    February 26, 2018 at 4:35 pm

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

    ★★★★★

    Reply
    • thefitchen

      February 26, 2018 at 4:48 pm

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

      Reply
  3. anne

    January 28, 2018 at 2:01 pm

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

    Reply
    • thefitchen

      February 06, 2018 at 4:31 pm

      Me too! Such an easy option.

      Reply
  4. jen

    January 26, 2018 at 3:20 pm

    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

    ★★★★★

    Reply
    • thefitchen

      February 06, 2018 at 4:34 pm

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

      Reply
  5. Sarah Newman

    January 26, 2018 at 8:01 am

    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!

    Reply
    • thefitchen

      February 06, 2018 at 4:35 pm

      You have to try it! So easy and flavorful.

      Reply
  6. jenna urben

    January 25, 2018 at 2:16 pm

    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.

    Reply
    • thefitchen

      February 06, 2018 at 4:35 pm

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

      Reply
  7. Tania | Fit Foodie Nutter

    January 25, 2018 at 1:22 pm

    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.

    Reply
    • thefitchen

      February 06, 2018 at 4:37 pm

      Stir fries are the bomb! Enjoy.

      Reply
  8. Albert Bevia

    January 25, 2018 at 12:02 pm

    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 :)

    Reply
    • thefitchen

      February 06, 2018 at 4:38 pm

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

      Reply
  9. Jen S

    January 25, 2018 at 8:49 am

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

    Reply
    • thefitchen

      February 06, 2018 at 4:40 pm

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

      Reply
  10. Alecia

    January 24, 2018 at 9:50 pm

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

    ★★★★★

    Reply
    • thefitchen

      February 06, 2018 at 4:41 pm

      Right on! Enjoy. :D

      Reply
  11. Jere Cassidy

    January 24, 2018 at 8:13 pm

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

    Reply
    • thefitchen

      February 06, 2018 at 4:41 pm

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

      Reply
  12. Stephanie

    January 24, 2018 at 3:16 pm

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

    ★★★★★

    Reply
    • thefitchen

      February 06, 2018 at 4:43 pm

      Thank you!

      Reply
  13. Kiki Johnson

    January 24, 2018 at 2:55 pm

    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!

    ★★★★★

    Reply
    • thefitchen

      February 06, 2018 at 4:44 pm

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

      Reply
  14. Julie

    January 24, 2018 at 2:37 pm

    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!

    Reply
    • thefitchen

      February 06, 2018 at 4:44 pm

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

      Reply

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