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!

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 oil
5 from 2 votes

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! 

Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 2 servings
Calories 223.4 kcal
Author Kristen Hong


  • 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. 

Nutrition Facts
No-Oil Tofu & Veggies Sheet Pan Meal
Serving Size
512 g
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

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 No-Oil Tofu & Veggies Sheet Pan Meal recipe a try I’d love to know what you think–please leave a rating and comment below!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Tracey says:

    This looks easy & delicious!!

    • Kristen | Hello Nutritarian says:

      So wonderful to hear that–thank you, Tracey!

  • Chantal Lester says:

    Tried this last night, easy and yummy Thank you

    • Kristen | Hello Nutritarian says:

      Hi Chantal!

      I’m so happy to hear you enjoyed this Tofu & Veggies Sheet Pan meal! Thank you for taking the time to leave a comment!

      xo, Kristen

  • alyr says:

    It’s in the oven right now! Thank you ! I couldn’t find my basting brush so I used my fingers LOL.

    • Kristen | Hello Nutritarian says:

      So happy to hear that you tried it!

      I use my fingers a lot too (it’s often hard tracking down my brush since my daughter likes to play with it)!

      xo, Kristen

  • Joy Rabb says:

    Hi Kristen. This awesome tofu sheet-pan meal looks perfect for my needs and I love the way you show it divided into two glass containers. (I’m going to order them using your Amazon link.) The dish would be the make-ahead evening main dish for my roommate and myself, so two servings is perfect. I need advice on one thing your amazingly specific description doesn’t mention, which is the best way to heat it up when ready to use. This is always a problem for me with refrigerated-ahead dishes or frozen dishes. So I’d love it if you could say how you would reheat this at mealtime. Oven, what temp, and wouldn’t it get overcooked? Microwave? Thanks much! I’ll come back and post a rating when I make it, which I’m sure will be five-star!

    • Kristen | Hello Nutritarian says:

      Hi Joy,

      So, I’m a microwave fiend and I don’t mind the texture at all but for some people the texture of the tofu can get “rubbery” in the microwave.

      You can absolutely place the glass food containers into the oven and just keep the temp low and reheat it slowly!

      xo, Kristen

  • Casey says:

    Would it be horrible to pair this with some brown rice? I would love to add a grain to round out the meal or should I leave it as is? Looks amazing!

    • Kristen Hong says:

      Hi Casey,

      Yes! You could absolutely pair this up with brown rice!

      xo, Kristen

  • Carrie says:

    Delicious! Thank you for the recipe!

    • Kristen Hong says:

      So happy to hear you enjoyed it Carrie! And thank you for taking the time to leave a comment and review!

      xo, Kristen

  • Lee says:

    I prefer really dense, firm tofu. The secret? Toss the tofu in the freezer when you get home from the store, still in its package. A day later, throw the frozen package in the fridge to thaw. When ready to use, remove tofu and press to remove moisture. Hint: a famous local Japanese chef drains his tofu on a slanted sheet pan, to let the moisture run off.

    • Kristen Hong says:

      Love these great tofu tips!