No-Oil Tofu & Veggies Sheet Pan Meal

Tofu Veggies Vegan Sheet Pan Meal Dr Fuhrman Eat to Live program Dr Gregr How Not to Die What the Health Whole Food Plant Based recipes Low sodium no oilGet ready for a sheet pan meal prep recipe that’s easy and delicious!

There’s no better way to kick off 2018 than with an amazing recipe that you can make on one sheet, in the oven (while you binge-watch Netflix), and will keep you warm and comfy during the winter months!

Oh, and did I mention that it’s oil-free, vegan, nutritarian (pretty much a fancy word for whole food plant based) and chock-full of fiber, protein and phytonutrients?

Let’s get to it, friends!

Oil Free No Oil Veggies Tofu Vegan Sheet Pan Recipe Dr Fuhrman Eat to live Fast Food Genocide Dr Greger How Not to Die dr caldwell esselstyn Reverse Heart Disease What the HealthSheet Pans & Rainbows = #FoodGoals

So, I have a few favorite sayings here on Hello Nutritarian.  One of them is: AHVR–Always Have Veggies Roasting. 

When you strive to eat 1 pound raw and 1 pound cooked veggies daily (like a dedicated nutritarian should) you always want to make a batch of roasted veggies to have on hand for the week.

I have a passion for roasted and baked foods because they are so low-maintenance while creating immense flavor (without using oil or salt)!  I mean who doesn’t love a one-pan clean up and not having to cook over a stove for an hour?

I’m so enamored by plant-based sheet pan meals that I’ve created a new Pinterest board just for them, that you can find here!

On top of all that sheet-pan-goodness, I’m seriously in love with bright, vibrant, rainbow foods!

To me, rainbows represent the sincerest form of hope and optimism.  They also just make me smile.  And when you eat the rainbow, there’s plenty to smile about because you’re supplying your body with a wide array health-promoting phytonutrients!

Oil Free Cooking Condiments Techniques Dr Fuhrman Eat to live 6 week plan nutritarian diet Dr Greger How Not to Die What the Health Vegan Sheet Pan mealOil-Free Roasting Condiments

When you’re looking for great flavor without the salt and oil, look no further than this condiment duo:

  • coconut aminos
  • no-salt seasoning

You’ll find me using these condiments frequently in my nutritarian recipes!

I’ve tried a variety of no-salt seasonings, but nothing compares to the flavor and quality of this Costco brand:

Coconut aminos was introduced to me by my friend (and amazing vegan Instagrammer) @plant.powered.steph.  And I couldn’t be more thankful to discover an even lower-salt alternative to liquid aminos!

I prefer the flavor of this Coconut Secret brand:

The other component to oil-free roasting is the proper baking liner.

I love and use these natural parchment paper sheets:

But I’ve also heard amazing things (when I was at Dr. Fuhrman’s Culinary Retreat) about these Silpat pads:

This sheet pan meal is based on one of our most-loved recipes: Easy Baked Tofu.

No Oil Vegan Sheet Pan Tofu and Veggies Meal Prep Recipe Low sodium Whole Food Plant Based Oil Free Recipes Dr Fuhrman Dr Greger Dr EsselstynMore Meal Prep Recipes Please!

You asked for more meal prep recipes in the Hello Nutritarian reader survey at the end of last year, and I’m so very happy that you did!

It’s indisputable that weekly batch-prepping makes living the nutritarian lifestyle tremendously more manageable and that’s why one of the most popular posts on this site is The Eat to Live Food Prep Guide.

This Tofu & Veggies Sheet Pan Meal will make you two servings that you can pack up and store for the week.  You can also double the batch using two baking sheets to have a delicious on-plan meal almost every day of the week!

If you’re you end up loving this recipe and the idea of weekly batch cooking, you’ll want to read up about my ebook the Nutritarian Food Prep Power Plan here!

Recipe Image No Oil Tofu Veggie Sheet Pan Meal
5 from 1 vote

No-Oil Tofu & Veggies Sheet Pan Meal

A simple and hearty vegan, nutritarian recipe that's full of fiber, protein and a rainbow of veggies!  Serve with a large salad for a complete, whole food plant based meal! 

Servings 2
Author Kristen | Hello Nutritarian


  • 1/2 block 14 oz. tub, firm tofu
  • 1 1/2 to 2 cups small purple fingerling potatoes, diced
  • 1 1/2 cups raw broccoli florets
  • 1 cup large-sliced carrots (I used 8 baby carrots)
  • 1 red bell pepper
  • 1/2 summer squash, sliced into medallions
  • 1/2 red onion, large-diced
  • 3 tsp coconut aminos
  • no-salt seasoning, to taste


  1. Preheat oven to 375 degrees.  Prepare sheet pan with parchment paper or Silpat pad.

  2. Take the 1/2 block of tofu and sandwich it between an absorbent rag, paper towels or napkins.  Place something on top (like a cutting board) and allow the excess water to drain out for about 10 minutes (you can also use a tofu press).  After the tofu is drained, slice the 1/2 block into 6 equal-sized strips (as shown above).    

  3. Cut your veggies and arrange them on your prepared baking sheet. 

  4. Using a basting brush, coat the tofu and veggies with coconut aminos.  Sprinkle liberally with no-salt seasoning (make sure it's a brand you've tried and loved). 

  5. Bake for 35 to 40 minutes or until the tofu has browned and the edges have begun to lift off the baking sheet (see pics in post for reference). 

  6. Divide the tofu and veggies and serve immediately or place in glass food storage containers and allow to fully cool before placing in fridge. 

Recipe Notes

The recipe will last 7 days in the fridge using glass storage containers. 

I hope you enjoy this nutritarian sheet pan meal and it helps inspire you to start developing your weekly batch prepping habit!

If you give this recipe a try, I’d love to hear what you think!

Let’s live better together!

Most people have never even heard of the nutritarian lifestyle–let’s fix that! Head to my start up page to learn about being nutritarian and how to get started, fast!

Facebook BUTTON Round LogoLike Hello Nutritarian on Facebook and join a community of people who want to regain their health with nutritional excellence–there are great monthly giveaways too!

Follow Hello Nutritarian on Pinterest and check out my most popular board Eat to Live, that’s all about nutritarian living and recipes!

Make sure to take the Eat to Live Fridge tour–I’ll show you how to have a fridge-tox and the essentials you need in your fridge right now–plus get two free printables for your fridge door!

Are you ready to be an eat to live food prepper?  Find out the 8 essentials for weekly food prep using Dr. Fuhrman’s 6-week plan and get your free printable weekly food prep schedule too!

Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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