If you're looking for the ultimate plant-based, meal prep-friendly recipe, these Sheet Pan BBQ Tofu Bowls are a must-make. Featuring crispy BBQ-glazed tofu, roasted veggies, protein-rich quinoa, and a dynamite Jalapeño Ranch, they're equal parts nutritious and delicious.
This recipe post is sponsored by Zwilling, who I’m incredibly excited to partner with this year. Zwilling’s Fresh & Save vacuum sealer system has become an essential part of my weekly meal prep routine. Its vacuum seal keeps food fresh up to five times longer than other methods, dramatically extending the life of your leftovers. As always, all thoughts and opinions are my own.
Now that we're in full swing of fall, I'm leaning on meal prep-friendly recipes to help conquer busier weekdays.
A bowl-style meal is typically my go-to, which includes a fiber-rich grain, veggies, protein, and a dynamite sauce. Meals like this are not only super versatile, they're filling, flavorful, and keep lunchtime exciting.
While most meal prep lunches only stay fresh for a couple of days, using Zwilling's Fresh & Save system extends freshness up to five times longer. Whether you like to prep ingredients (such as chopped lettuce and other veggies) or batch cook casseroles and soups, Fresh & Save ensures food stays as fresh as the day you prepared it.
Not only does this help reduce trips to the grocery store, but it can also greatly reduce food and plastic waste.
Bonus Gift! ⇢ Use code HEALTH for a free lunchbox with any purchase of a Fresh & Save 7-Piece Starter Kit!
How to Make Sheet Pan BBQ Tofu Bowls
The beauty of this recipe is that most of the components are roasted at the same time on ONE sheet pan. This way, you're not setting multiple timers and stuck with endless dishes.
Another perk is that every component of the recipe can be made ahead. DAYS ahead, in fact. And since the meal is mostly plant-based, you run very little risk of it spoiling.
This recipe is also super adaptable – change it up to use whatever you love most or happen to have on hand at the moment.
The Ingredients:
- Tofu: It’s important to use extra-firm (or “super-firm”) tofu for this recipe. The firmer the tofu, the less moisture you need to press out of it. (Less moisture = “meatier”, crispier cubes.) I purchase the super-firm, vacuum-sealed packs of tofu from either Trader Joe’s or Whole Foods.
- Sweet Potato: For a jolt of fiber and vitamin A, sweet potatoes do double duty by adding sweetness and heartiness to the bowl. There's no need to peel the sweet potato, however you certainly can if you prefer.
- Spices: The tofu and sweet potatoes get treated to the ultimate BBQ dry rub. This mixture includes smoked paprika, chili powder, cumin, garlic, powder, and onion powder - spices you likely already have on hand! If you prefer, you can use a store-bought BBQ spice rub to cut back on ingredients.
- Red Onion: I love the sweetness of roasted red onion, however you can also use sweet or yellow onion here.
- Peppers: Use any assortment of bell peppers you like! My go-to's are yellow, red, and/or orange for their sweeter flavor, however you can also use green if you prefer earthier flavor.
- BBQ Sauce: Any store-bought or homemade BBQ sauce does the job here. If you can source a local sauce, even better!
- Quinoa: For the base of these bowls, quinoa provides a one-two punch of protein and fiber. Alternatively, you can use rice, farro, couscous, or cauliflower rice for a lower carb option.
- Kale: Adding ribbons of kale to the quinoa mixture helps bulk up the base of the bowl. If you don't enjoy kale, you can use spinach instead.
- Jalapeño Ranch: If you're feeling saucy, this homemade ranch is a delicious complement to the smoky BBQ tofu. The bowl is plenty delicious without it, but I'm a sucker for a good sauce.
The Directions:
Step 1: Season Tofu and Sweet Potatoes
Preheat the oven to 425ºF. In a small bowl, combine ingredients for the BBQ spice rub; mix to combine.
Spread tofu and sweet potatoes on a sheet pan lined with foil for easy cleanup. Drizzle with olive oil, and sprinkle with dry rub mix; toss to coat.
Step 2: Bake Tofu and Veggies
Fill in the open space on the sheet pan with peppers and onions. Drizzle with olive oil, and season with salt and pepper. *Note: do your best to ensure everything is in a single, even layer. If needed, use 2 sheet pans to avoid overcrowding.
Transfer sheet pan to the oven and bake for 35 minutes, tossing the tofu, potatoes, and veggies once halfway through.
Step 3: Cook Quinoa
Meanwhile, prepare the quinoa and kale mixture. Combine quinoa and 2 cups of water in a small saucepan and bring to a boil.
Reduce the heat to low, cover and cook until the quinoa is fluffy and liquid is absorbed, about 15 minutes. Remove the lid and stir in kale, which will quickly wilt from the residual heat. Place the lid back on and let steam (off burner) for 10 minutes.
Step 3: Prepare Jalapeño Ranch
Combine all sauce ingredients in a blender or food processor, and blend until mostly smooth. Set aside until ready to use.
Step 4: Brush Tofu with BBQ Sauce
Remove sheet pan from the oven and brush the BBQ sauce over the tofu until it's well-coated. Place back in the oven and roast for 5 more minutes, until caramelized.
Divide quinoa and kale mixture evenly into 4 bowls or meal prep containers. Top evenly with BBQ tofu, sweet potatoes, and peppers and onions. Drizzle with Jalapeño Ranch.
Make-Ahead and Storage Tips:
This is where Zwilling Fresh & Save storage system really works its magic. It utilizes a sleek handheld vacuum pump that pulls all of the air out of the containers, keeping the food inside fresh up to five times longer. Unlike other clunky vacuum seal systems, this one is compact, easy to use, and even easier to store.
- Make-Ahead:
- Press and slice the tofu into cubes up to 3 days ahead. Store it in a paper-towel lined, airtight container in the refrigerator.
- You can also slice and dice the vegetables up to 5 days ahead, and store in a separate container in the refrigerator.
- Mix the spice rub up to 1 week ahead. Store in a small bag or airtight container at room temperature.
- Prep the Jalapeño Ranch up to 1 week and store in the refrigerator until ready to use.
- Store: Transfer cooked leftovers to an airtight storage container and refrigerate for up to 5 days. Store sauce separately.
- Reheat: Rewarm leftovers in the microwave in 30-second increments, stirring once each time, until warm. Alternatively, you can toss the leftovers in a skillet and heat over medium until warm. Once warm, drizzle Jalapeño Ranch overtop.
Tools to Make this Recipe:
- Zwilling Fresh & Save 7-Piece Starter Set: This fully-equipped set includes the vacuum pump, 1 medium and 1 large container, 2 small and 2 medium bags for streamlined food prep.
- Zwilling Fresh & Save Lunch Boxes: Available in 3 sizes, these containers are super lightweight, breakproof, and stackable for easy storage. They're also microwave and dishwasher-safe!
- Bonus Gift! ⇢ Use code HEALTH for a free lunchbox with any purchase of a Fresh & Save 7-Piece Starter Kit!
- Zwilling Enfinigy Personal Blender: Perfect for whipping up small batches of sauces and dressings!
- Sheet Pan: Use the largest, rimmed sheet pan you have on hand! The bigger the better to prevent crowding in the pan.
More Meal Prep Lunch Ideas:
Quinoa Power Bowls with Brussels and Smoky Squash
The Ultimate Vegetarian Burritos
10 Minute Chickpea Tuna Salad
Vegan Chipotle Bowls
If you give this recipe a try, snap a pic and tag #dishingouthealth on Instagram so I can see your beautiful creations. I also really appreciate readers taking the time to leave a rating and review! Lastly, follow along on Facebook and Pinterest for the latest recipe updates!
Sheet Pan BBQ Tofu Bowls
Equipment
- Large sheet pan
- Medium Saucepan with Lid
- Blender
Ingredients
Bowls
- 1 (14-oz.) block extra-firm (or super-firm) tofu, drained, pressed, and cut into small cubes
- 12 oz. peeled and cubed sweet potato
- 3 Tbsp. extra-virgin olive oil, divided
- 2 bell peppers (colors of choice), cut into 1x1-inch pieces
- ½ medium red onion, peeled and cut into 1x1-inch pieces
- 1 cup dry (uncooked) quinoa
- 3 cups shredded kale leaves
- ¼ cup BBQ sauce of choice
BBQ Spice Rub
- 1 tsp. chili powder
- ¾ tsp. smoked paprika
- ½ tsp. ground cumin
- ½ tsp. garlic powder
- ½ tsp. onion powder
- ½ tsp. salt
Jalapeño Ranch
- ½ cup plain whole-milk Greek yogurt
- ¼ cup extra-virgin olive oil
- ¼ cup fresh parsley leaves
- ½ fresh jalapeño, seeds and ribs removed
- 1 tsp. white vinegar
- ½ tsp. garlic powder
- ½ tsp. dried dill
- ¼ tsp. onion powder
- ¼ tsp. each salt and black pepper
Instructions
- Preheat oven to 425ºF. In a small bowl, combine ingredients for the BBQ spice rub; mix to combine.
- Spread tofu and sweet potatoes on a sheet pan lined with foil for easy cleanup. Drizzle with 2 Tbsp. olive oil, and sprinkle with dry rub mix; toss to coat. Fill in the open space on the sheet pan with peppers and onions. Drizzle with remaining 1 Tbsp. olive oil, and season with ¼ tsp. each salt and pepper.*Note: do your best to ensure everything is in a single, even layer. If needed, use 2 sheet pans to avoid overcrowding.
- Transfer sheet pan to the oven and bake for 35 minutes, tossing the tofu, potatoes, and veggies once halfway through.
- Meanwhile, combine quinoa with 2 cups of water and ¼ tsp. salt in a small saucepan and bring to a boil. Reduce the heat to low, cover, and cook until the quinoa is fluffy and liquid is absorbed, about 15 minutes. Remove the lid and stir in kale, which will quickly wilt from the residual heat. Place the lid back on and let steam (off burner) for 10 minutes.
- Prepare Jalapeño Ranch by combining all sauce ingredients in a blender or food processor; blend until mostly smooth. Set aside until ready to use.
- Remove sheet pan from the oven and brush the BBQ sauce over the tofu until it's well-coated. Place pan back in the oven and roast for 5 more minutes, until caramelized.
- Divide quinoa and kale mixture evenly into 4 bowls or meal prep containers. Top evenly with BBQ tofu, sweet potatoes, and peppers and onions. Drizzle with Jalapeño Ranch.
Notes
- Press and slice the tofu into cubes up to 3 days ahead. Store it in a paper-towel lined, airtight container in the refrigerator.
- You can also slice and dice the vegetables up to 5 days ahead, and store in a separate container in the refrigerator.
- Mix the spice rub up to 1 week ahead. Store in a small bag or airtight container at room temperature.
- Prep the Jalapeño Ranch up to 1 week and store in the refrigerator until ready to use.
Nutrition
Laurie
This was a very delicious recipe! The peppers got so sweet. The family ate it up enthusiastically. I will definitely make it again.
Jamie Vespa
Hi, Laurie! I'm so glad you enjoyed this one! Thank you for taking the time to come back and leave a review!
Myria
Made this for dinner tonight and everyone was fighting for extra helpings. Even my children. I made this into lettuce wraps as opposed to bowls. I didn't have any jalapenos so I just made the ranch sauce with cilantro instead. Definitely adding this recipe into our monthly rotation. Absolutely delicious.
Beth
These are so good! Is there something I can substitute for parsley next time, or leave it out? Although I love parsley, unfortunately, my kids do not.
Jamie Vespa
Hi Beth! You could swap the parsley for cilantro, or just leave the fresh herbs out. Enjoy!
Alex
This was soo good! All of the flavors went so well together and the jalapeño ranch was amazing, We will definitely be making this again!
Taryn
This was our dinner tonight on meatless Monday. My gosh… It was so tasty! My carnivore hubby wasn’t even upset I made him go veggie for the night.
Jamie Vespa
Hi Taryn - I'm so glad you enjoyed this one! Thank you for taking the time to leave a review!
Traci
Tofu is always a challenge to make flavorful, but this recipe was bursting with flavor and SO good. The jalapeño ranch was amazing, and I have made batches of it since then for dips and other uses. I love when healthy food tastes sooo, so good.
Jamie Vespa
Hi Traci - I'm so glad you enjoyed this one! Thank you for taking the time to leave a review!
maddie
Highly recommend this one! It was easy to make and had so much flavor!
Jamie Vespa
Hi Maddie - I'm so glad you enjoyed this one! Thank you for taking the time to leave a review!
Joy
Oh man, this recipe is fabulous and jam-packed with flavor! I used nonfat Greek yogurt to cut down on some of the fat in the ranch and it worked great. Perfect flavor/texture combo when all combined together, and I can’t wait to eat the leftovers over the next couple days. Definitely will be making again!
Jamie Vespa
Hi Joy - I'm so glad you enjoyed it! Thank you for coming back and leaving a review!
Kelly Ann
Love this one!! Made it multiple times for meal prep and the flavors stay sharp as ever!
Rebecca Ross
Everything about this meal is SO delicious! The flavors and textures and just wow, the finished product is everything. Def a meal prep favorite!
Casey
This is so so good and a go-to lunch prep recipe for me. The flavors are so bright and fun. Very healthy but I always look forward to lunch when I have this packed
Laura
One of the best tofu recipes I’ve ever made!
Absolutely delicious and the leftovers are even better!
Lisa
Absolutely delicious! Filling, full of flavor, and healthy.