Teriyaki Tofu and Veggies

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This easy meal came around on Monday when I realized I completely forgot to prep lunch for the week. My youngest was down for a nap and I had some pita that needed used up so I quickly pressed some tofu, dipped it in some teriyaki sauce, and put it into bake. I needed more than that so quickly chopped the veggies I had available and cooked those too. In 30 minutes, I had a great lunch ready. Now I prefer this in pita with a bit of hummus, but you could totally serve it over rice or in a tortilla. Also, use whatever vegetable you have on hand. Some good alternates would be mushrooms, zucchini, yellow squash, or eggplant as they all roast at a similar temperature and time.

First get started on pressing the tofu. I’ve talked about pressing tofu in Air Fryer Turmeric Tofu but I briefly touch on how I did it for this. As with most dinners where you use tofu, you’ll want extra firm tofu. Drain out all the water. Fold a hand towel in half and lay it across a baking sheet. Slice the tofu into even sections. Honestly, I change the way I cut it every time and it usually just depends how thick I want the pieces to be. In this case, I cut it in to 8 slices and laid each across the baking sheet.

I find it easier to get even thickness in the slices when cutting this way (vertical cuts) instead of horizontal cuts which would give you 4-5 slices but in the grand scheme of things, it won’t make a huge difference. So, now that you have your slices, place another hand towel on top followed by another baking sheet. Fill a 9×13 pyrex or baking dish with water and place it on top of the baking sheet.

Let this sit for 10-15 minutes. While waiting on the tofu, begin dicing all the vegetables and preheat the oven to 350. I used 4 bell peppers, 1/2 an onion, 3 radishes, and 1 small head of broccoli. Place all of the vegetables into a large bowl. Cube the pressed tofu and add it to the bowl with the vegetables. Pour 1 tbsp of olive oil, or oil of your choice, over the tofu and veggies along with 3 tbsp of teriyaki sauce.

Dry the 9×13 you used to press the tofu and spray with cooking spray. Pour the veggies and tofu in to the 9×13 making sure that they are well dispersed, like not all of tofu in one area of the pan. Place it in the oven for 30-40 minutes, checking about 1/2 way through. Once it’s done, top it with sesame seeds. If you have a pan that’s bigger than 9×13, feel free to use it. My pan was pretty full when I put it in the oven but it will cook down a bit anyways.


Teriyaki Tofu and Veggies


  • 4 bell peppers
  • 1/2 an onion
  • 3 radishes
  • 1 small head of broccoli
  • 16 oz extra firm tofu
  • 3 tbsp teriyaki sauce
  • 1 tbsp olive oil (or oil of choice)


  1. Cut tofu and press for about 10 minutes (*see notes above if you don’t know how to press tofu*).
  2. Chop all vegetables, placing them in a large bowl as you go.
  3. Once tofu has been pressed, cube and place it in the bowl with the vegetables.
  4. Preheat the oven to 350. Add 1 tbsp olive oil and 3 tbsp teriyaki sauce to the bowl with the tofu and veggies. Mix well to make sure everything gets coated.
  5. Spray a 9×13 baking dish with cooking spray, pour the veggies and tofu into the baking dish making sure they disperse well (ie. that the tofu doesn’t all end up in one area).
  6. Place the baking dish in the oven for 30-40 minutes, stirring about half way through.
  7. Serve in a pita wrap with hummus, in a grain bowl, or over rice.

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