Description
Sheet Pan Dinner brings zero-waste cooking right to your kitchen, making cleanup a breeze while delivering maximum flavor with minimal effort. Toss your favorite seasonal vegetables and protein onto one pan, drizzle with olive oil, and watch dinner come together effortlessly for a satisfying meal that saves time and reduces kitchen waste.
Ingredients
Scale
Main Ingredients:
- 1 block (14 oz) firm tofu
- 2 cups broccoli florets
- 2 cups carrots
- 1 red bell pepper
- 1 zucchini
- 1 red onion
Seasonings and Spices:
- 3 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon black pepper
- Salt
Garnish and Serving:
- 1 lemon
Instructions
- Crank your oven to 400°F and grab a large sheet pan for maximum roasting potential.
- Chop 2 cups broccoli florets, 2 cups carrots, 1 red bell pepper, 1 zucchini, and 1 red onion into uniform bite-sized pieces.
- Cut 14 oz firm tofu into cubes or slice 1 lb chicken breasts into neat chunks.
- Drizzle 3 tablespoons olive oil across your sheet pan and scatter all chopped vegetables and protein evenly.
- Sprinkle 2 tablespoons soy sauce, 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon black pepper, and a generous pinch of salt over the pan.
- Use your hands to toss everything, ensuring each morsel gets coated with seasonings and oil.
- Spread ingredients in a single layer so they roast instead of steam during cooking.
- Slide the sheet pan into the 400°F oven and roast for 25-30 minutes, rotating the pan halfway through for even browning.
- Check that your protein is golden and vegetables are tender with caramelized edges.
- Remove from oven and squeeze fresh lemon juice across the sheet pan for a bright, zesty finish.
Notes
- Save time by chopping all vegetables to similar sizes so they cook evenly and roast perfectly.
- For a protein-packed vegetarian version, use extra-firm tofu pressed and drained thoroughly before cubing to ensure crispy edges.
- Swap proteins based on dietary needs – chicken works great, but tempeh or chickpeas are excellent plant-based alternatives.
- Line your sheet pan with parchment paper for easier cleanup and to prevent sticking without adding extra oil.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Sheet-Pan
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 205 kcal
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 14 g
- Cholesterol: 0 mg