Sheet Pan Teriyaki Tofu Dinner

I’m having a moment with these flavors right now. Once I learned that snap peas taste 9483820 times better when cooked (cooking them brings out the most delicious sweetness!), I haven’t stopped making them. Plus, bok choy is up there as one of my new favorite veggies too. It tastes really good when sautéed, but also gets this amazing crunch when you roast it just a little. Mix both of these with a store bought teriyaki sauce, and it’s This Soy Vay teriyaki sauce is my current fave.

A few notes to perfect this recipe before you get started:

Control your health at its roots

Find a practitioner

  • Make sure you get out as much water out you can from the tofu before cooking it. Removing the water helps make the tofu as crispy (and not soggy!) as possible. To remove the water, line tofu with a paper towel or kitchen towel. Place the lined tofu on a plate and place something heavy on top, like a pan. Let the water drain for at least 20 minutes before using.

  • I’ve said it before and I’ll say it again: pre-cooked brown rice is an absolute life- (or just time-) saver. You can buy brown rice ready to go (just heat and eat), buy it frozen and microwave it or buy minute rice that takes just a few minutes to make.

Teriyaki Tofu Sheet Pan Dinner

Sheet Pan 1.jpg



1 block extra firm tofu

1 head bok choy

8 oz. snap peas

3 tablespoons olive oil, divided

2 cups cooked brown rice (about 1/2 cup uncooked)

1/4 cup store bought teriyaki sauce




1.  Preheat oven to 400 F. *Before starting this recipe, make sure to drain water out of tofu for at least 20 minutes.

2. Cut the stem off of bok choy and separate the leaves. On a large baking sheet, place bok choy leaves and snap peas. Drizzle with olive oil, salt and pepper. Place in the preheated oven for 20 minutes.

3. While the bok choy and snap peas are in the oven, cut tofu into small cubes. In a bowl, mix tofu with remaining 1 tablespoon olive oil, salt and pepper.

4. When the timer has 10 minutes left, remove bok choy and snap peas from the oven. Place tofu on the pan with the veggies. Place the baking sheet with bok choy, snap peas and tofu back in the oven for the remaining 10 minutes.

5. While the veggies and tofu are in the oven, prepare the brown rice.

6. Remove baking sheet from the oven and let cool for a few minutes. Toss the tofu with the teriyaki sauce and serve with roasted bok choy, snap peas and brown rice.

About the Author

Sammi Brondo is a Registered Dietitian who received her MS in nutrition at New York University. When sharing her knowledge in nutrition with others, she uniquely focuses on making nutrition and dieting practices easy and inclusive.  She is passionate about food, the body and eating behaviors and runs her own private practice. Outside of that, Sammi has worked on collaborating with food brands on recipe development and spokesperson initiatives and is the author of The Essential Vegetable Cookbook, published in Summer 2018. To learn more about Sammi’s work and to view the original recipe, visit this page.

Share your thoughts