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Sheet Pan BBQ Tofu Bowls with Jalapeño Ranch

By Jamie Vespa

on Sep 16, 2021 Updated Feb 08, 2024

4.91 from 21 votes

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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. 

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.

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:

• 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!

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4.91 from 21 votes

Sheet Pan BBQ Tofu Bowls

By Jamie Vespa MS, RD

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. 

Prep Time: 30 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour 10 minutes minutes

Servings: 4

Equipment

• Large sheet pan
• Medium Saucepan with Lid
• Blender

Ingredients  

1x2x3x

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
• ▢ 1/2 medium red onion, peeled and cut into 1x1-inch pieces
• ▢ 1 cup dry (uncooked) quinoa
• ▢ 3 cups shredded kale leaves
• ▢ 1/4 cup BBQ sauce of choice

BBQ Spice Rub

• ▢ 1 tsp. chili powder
• ▢ 3/4 tsp. smoked paprika
• ▢ 1/2 tsp. ground cumin
• ▢ 1/2 tsp. garlic powder
• ▢ 1/2 tsp. onion powder
• ▢ 1/2 tsp. salt

Jalapeño Ranch

• ▢ 1/2 cup plain whole-milk Greek yogurt
• ▢ 1/4 cup extra-virgin olive oil
• ▢ 1/4 cup fresh parsley leaves
• ▢ 1/2 fresh jalapeño, seeds and ribs removed
• ▢ 1 tsp. white vinegar
• ▢ 1/2 tsp. garlic powder
• ▢ 1/2 tsp. dried dill
• ▢ 1/4 tsp. onion powder
• ▢ 1/4 tsp. each salt and black pepper

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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 1/4 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 1/4 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

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.

Nutrition

Serving: 1bowl | Calories: 550kcal | Carbohydrates: 60g | Protein: 21g | Fat: 24g | Saturated Fat: 2g | Sodium: 910mg | Fiber: 9g | Sugar: 15g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!