Sheet Pan Buffalo Tofu Meal Prep
Crispy tofu cubes are oven-roasted with colorful vegetables and delicious yukon gold potatoes on a single sheet pan for added convenience, creating a meal that checks-in all the boxes. With its perfect balance of heat, flavor, and nutrition, we're confident this one will become a regular in your meal prep routine. This recipe is also vegetarian and gluten-free.
Ingredients
Tofu + Buffalo Marinade
- 2 lb tofu firm
- 1 cup plain Greek Yogurt fat-free
- 3/4 cup Red Hot Sauce
- 3 tsp garlic powder
- 3 tsp onion powder
- 1 tbsp dill dried
- 1 tbsp parsley dried
Potatoes
- 2 lb yukon gold potatoes medium (1 to 2 inch large)
- 1 tbsp olive oil
- 1 tbsp garlic powder
- 1 tsp dill dried
- 1 tsp parsley
- 1 tsp onion powder
Other Veggies
- 1 bell pepper any color
- 3 cup broccoli florets
- 3 zucchinis small
- 1 tbsp olive oil
Instructions
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Preheat oven to 400F.
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Cut tofu into 1 inch cubes. Pat with clean dry cloth.
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In a large mixing bowl, whisk together the Greek yogurt, hot sauce, garlic powder, onion powder, dill, and parsley until smooth. Coat the tofu cubes evenly with the Buffalo sauce and set aside to marinate in a large bowl or "Ziplock" bag.
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Wash the potatoes. Cut them in half. Toss them up with the olive oil, garlic powder, onion powder, dill, and parsley in a large bowl. Spread them evenly on a sheet pan lined with parchment paper. Leave some space in-between. Bake for 30 minutes.
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After 30 minutes, remove the sheet pan for the oven. Push the potatoes to one side (they can touch each other now). Spread the tofu cubes evenly on the other side, making sure they do not touch each other. Bake for 20 more minutes.
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Wash, prepare, and cut the veggies. Try cutting them about the same size. Bell peppers should be about 1-inch large. Slice the zucchinis roughly 1/2 inch thick. Cut the broccoli into florets.
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After 20 minutes, remove the pan from the oven, and mix the veggies evenly with the potatoes. At this point, the ingredients will touch each other if your pan is not big enough and it is perfectly fine. Bake for 10 to 15 more minutes.
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Remove the pan from the oven and let sit for a few minutes before transferring the food to your meal prep containers. Wait until the food has completely cooled off before sealing them.
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Can be kept in the fridge for up to 4-5 days, and in the freezer for up to 3 months in airtight containers.
Recipe Notes
- Respect the baking time for each ingredients for optimal results. (Don't throw everything in the oven at the same time!)
- Press your tofu before baking to remove excess moisture.
- Let your tofu marinate for at least 30 minutes, or overnight if possible.
- Prevent flavor fatigue! Mix and match your favorite vegetables.
- Cut your veggies into uniform sizes to ensure they cook evenly and are ready at the same time.
- Parboil your potatoes for a few minutes before roasting for crispier, tastier potatoes (Optional!)
- Finish off your meal prep with a sprinkle of fresh herbs like parsley. (Optional!)
- Divide your meal prep into same-size individual containers.
- To reheat, simply pop your meal prep containers in the microwave for a minute or two.
Please refer to the various info sections above the recipe card for more detailed recipe instructions and tips.