Sheet pan meals are a lifesaver for busy weeks when you want something nutritious without a lot of cleanup. This sheet pan sweet potato tofu meal is easy to prep, bursting with flavor, and filled with wholesome ingredients that keep you fueled for days. Let’s dive into how to make this convenient meal prep idea step-by-step.
You can also view my full collection of plant based meal prep recipes here.
Benefits of Sheet Pan Meals
One of the greatest things about sheet pan meals is the simplicity. With just one or two baking sheets, you can create a well-rounded meal without needing multiple pots and pans. They save time, energy, and cleanup—perfect for anyone with a hectic schedule.
Why Sweet Potato and Tofu?
Sweet potatoes provide natural sweetness, fiber, and plenty of vitamins, while tofu is a plant-based protein powerhouse. Together, they offer a balanced meal that’s filling, nutritious, and delicious.
Ingredients & Substitutions
Tofu
- Extra Firm Tofu: A must for texture, especially when baked. Pressing the tofu removes excess water, helping it crisp up.
- Nutritional Yeast: Adds a cheesy, umami flavor to the tofu, enhancing its savory profile.
- Cornstarch: Helps make the tofu extra crispy in the oven.
- Olive Oil: Adds a touch of healthy fat for roasting and adds flavor.
- Soy Sauce: Brings a salty, umami depth to the tofu marinade.
- Smoked Paprika: Gives the tofu a slight smoky flavor, perfect for this savory dish.
- Cajun Seasoning (Optional): Adds a bit of spice and extra flavor; feel free to skip if you prefer mild dishes.
Veggies
- Sweet Potato: Nutritious and naturally sweet, balancing the savory flavors in the dish.
- Brussels Sprouts: Provide a crunchy texture, but you can substitute broccoli if preferred.
- Onion: Adds a caramelized sweetness as it roasts, pairing well with the other veggies.
- Olive Oil, Salt & Pepper: Essential for roasting, bringing out the natural flavors of the vegetables.
Sauce
- BBQ Sauce: Adds a smoky-sweet glaze that complements the roasted veggies and tofu.
- Vegan Mayo or Greek Yogurt: Creates a creamy sauce that brings all the flavors together. Vegan mayo keeps it dairy-free, while Greek yogurt adds a bit of tang.
Helpful Tools
- Baking Sheets: You’ll need two—one for the tofu and Brussels sprouts and another for the sweet potatoes and onions.
- Parchment Paper: Helps prevent sticking and makes cleanup a breeze.
- Mixing Bowls: For combining ingredients like tofu and seasonings.
- Whisk: Ideal for mixing the BBQ sauce with the mayo or yogurt to create a smooth sauce.
Step-by-Step Instructions: How To Make The Sheet Pan Sweet Potato Tofu Meal Prep
Preparing Sweet Potatoes & Onions
- Start by pre-heating your oven to 400°F.
- Spread the sweet potatoes and onions out on a parchment-lined baking sheet.
- Toss them with olive oil, salt, and pepper to coat evenly.
- Place them in the oven and roast for about 10 minutes while you prepare the other ingredients.
Prepping Tofu & Brussels Sprouts
- Cut your tofu into bite-sized cubes and add them to a large mixing bowl.
- Add cornstarch, nutritional yeast, olive oil, smoked paprika, soy sauce, and cajun seasoning (if using) to the tofu. Toss until well-coated.
- In a separate baking sheet lined with parchment paper, toss the Brussels sprouts in olive oil, salt, and pepper.
- Add the tofu to the same baking sheet as the Brussels sprouts.
- Place this sheet in the oven and bake for 30 minutes, flipping everything halfway to ensure even browning.
Combining with Sauce
- While the tofu and veggies bake, whisk together the BBQ sauce and vegan mayo or Greek yogurt in a small bowl.
- This sauce will be drizzled over the final dish for a creamy, tangy finish.
Assembling the Meal Prep Containers
- Divide the roasted sweet potatoes, onions, tofu, and Brussels sprouts between 4 meal prep containers.
- Drizzle with the prepared sauce or add it on the side.
- Let the containers cool before sealing and storing in the fridge.
Tips & Tricks
- Press the Tofu: Removing excess moisture is key for crispy tofu.
- Flip Halfway: Ensures even roasting for both tofu and veggies.
- Customize the Heat: Add a little extra cajun seasoning if you prefer a spicier meal.
Storage & Reheating
Store your meal prep containers in the fridge for up to 4 days. Reheat in the microwave for 1-2 minutes or in a toaster oven for a few minutes to maintain crispiness.
Health Benefits of Ingredients
Sweet Potato Benefits
Sweet potatoes are high in fiber, vitamin A, and antioxidants, supporting eye health, digestion, and immune function.
Tofu Nutrition
Tofu is a fantastic plant-based protein source, rich in calcium, iron, and all nine essential amino acids, making it a complete protein.
Variations and Customization Ideas
- Swap Veggies: Use broccoli, bell peppers, or carrots instead of Brussels sprouts.
- Add Grains: Serve with quinoa, brown rice, or cauliflower rice for extra bulk.
- Different Sauces: Try sriracha mayo, teriyaki, or garlic tahini for a flavor twist.
How to Make It Kid-Friendly
Consider reducing the smoked paprika and cajun seasoning for a milder flavor. Kids may also prefer broccoli over Brussels sprouts.
FAQ
Yes, but keep in mind that frozen veggies may release more water, so they may not roast as crisply.
Substitute tamari or coconut aminos for soy sauce to keep the recipe gluten-free.
Yes, regular mayo or Greek yogurt both work well in this recipe.
Sheet Pan Sweet Potato Tofu Meal Prep
Ingredients
Tofu
- 1 block extra firm tofu, drained and pressed
- 2 tbsp nutritional yeast
- 1 tbsp cornstarch
- 1 tbsp extra virgin olive oil
- 1 tbsp soy sauce
- ½ tsp smoked paprika
- 1 tbsp cajun seasoning (optional)
Veggies
- 1 large sweet potato, cut into small cubes
- 2-2½ cups brussels sprouts, washed and cut in half sub 1 large crown of broccoli if you don't like brussels
- 1 large yellow or red onion, sliced
- 1-2 tbsp extra virgin olive oil
- salt & pepper to taste
Sauce
- ¼ cup BBQ sauce
- ¼ cup vegan mayo or greek yogurt
Instructions
Sweet Potatoes & Onions
- Start by pre-heating the oven to 400°F.
- Spread the sweet potatoes and onions out on a baking sheet with parchment, and toss with olive oil, salt and pepper.
- Place them into the oven by themselves for 10 mins.
Tofu & Brussels Sprouts
- Meanwhile, cut your tofu into bite-sized cubes and add to a large mixing bowl.
- Toss the tofu to combine with cornstarch, nutritional yeast, olive oil, smoked paprika, soy sauce and cajun seasoning.
- Get out a second baking sheet lined with parchment paper and toss the brussels sprouts in a little olive oil, salt and pepper.
- Add the tofu to the same baking sheet as the brussels sprouts and bake at 400 for 30 mins, flipping halfway.
Sauce & Assembly
- Whisk together the BBQ sauce and vegan mayo or greek yogurt.
- Divide all ingredients between 4 separate meal prep containers and store in the fridge. Enjoy!
Notes
Nutrition
Conclusion: Sheet Pan Sweet Potato Tofu Meal Prep
This sheet pan sweet potato tofu meal prep is a perfect solution for busy days when you want a healthy, satisfying meal without the hassle. With minimal cleanup and flexible ingredients, it’s easy to customize to your liking. Enjoy the balance of sweet, savory, and smoky flavors while knowing you’re fueling yourself with wholesome nutrients.
Loved how easy this was to make loving your meal prep ideas and recipes! Keep them coming! New sub here 😀🙂
Thank you SOOO much! I will keep putting out new plant based meal prep recipes every single week! Please let me know if you have any requests 🙂
Sheet pan meals preps yes please!! So easy to clean up and was rather delicious, I was looking forward to my lunch all weeek! Keep them coming essy
Thank you so much and I agree it’s so nice to have easy cleanup with a sheet pan recipe! I’ll keep posting more sheet pan meal ideas 🙂
Great flavour loved this meal prepared recipe. I found this nice and filling. Kept me full all afternoon.
Thank you Tessa! I’m so happy you love the meal prep and it kept you full! I’ll keep coming out with new meal prep recipes every week!