Vegetarian Sheet Pan Dinner with Tofu, Chickpeas and Butternut Squash

DF GF V VG

This vegetarian sheet pan dinner features tofu, chickpeas, butternut squash, and red onion. Everything is roasted and served with a creamy tahini sauce for a flavorful, protein-packed meal.

I’m back with another one-pan dinner and this time it’s a vegetarian sheet pan meal. I recently asked in my Facebook group how many nights you prefer to cook during the week. The number of nights differed, but the one thing everyone agreed on was that quick and easy dinners that didn’t take a ton of prep work are where it’s at. I HEAR YA! After recipe testing all day, the last thing I want to do is spend hours in the kitchen making elaborate meals.

Bowl of roasted butternut squash, tofu, chickpeas, and onion topped with cilantro and tahini sauce. A gold fork is on the side of the bowl.

This is where a sheet pan meal comes in! One bowl + one pan and you’re done! This meal is vegan, but honestly, no one will miss the meat. The combination of oven-roasted butternut squash, crispy flavorful tofu, and a delicious creamy tahini sauce makes this one of my favorite sheet pan meals yet! This is a great recipe if you’ve been wanting to try tofu or want to add in a plant-based meal to your week.

Bowl of roasted butternut squash, tofu, chickpeas, and onion topped with cilantro and tahini sauce. A gold fork is on the side of the bowl.

Ingredients Needed for a Vegetarian Sheet Pan Meal

  • extra-firm tofu – you’ll marinate this in liquid aminos, maple syrup and garlic powder. SO GOOD!
  • roasted vegetables – I used butternut squash and chickpeas but feel free to use your favorite veggies.
  • seasoning – I kept things simple but added some additional flavor with red onion, salt and pepper.
  • sauce – the star of the show in my opinion… promise me you won’t skip this delicious tahini sauce!
Two bowls of roasted butternut squash, tofu, chickpeas, and onion topped with cilantro and tahini sauce. A gold fork and jar of tahini sauce are on the side of the bowls.

How to Make a Vegan Sheet Pan Meal

This sheet pan meal involves tofu, and when you’re cooking with tofu, the first step is *usually* to press it! Drain the liquid from the package, wrap in paper towels or a clean kitchen towel, set some heavy items on the wrapped tofu and literally press the extra liquid out! This allows the tofu to absorb all of the delicious flavors of the marinade.

After your tofu is pressed, combine the chopped tofu, liquid aminos, maple syrup and garlic powder in a large bowl. Mix to combine and set aside so it can marinate for at least 30 minutes.

Sheet pan with roasted red onion, butternut squash, chickpeas, and tofu.

While your tofu marinates, you’ll prep the tahini sauce and veggies! Sure, you could say making this tahini sauce is going the extra mile but it is 1000% worth it. Yes, 1000%. Chop your butternut squash and onion and you’re almost ready to bake!

Add the chopped butternut squash, chickpeas, and onion to a large baking sheet. If you want a little less clean up, line your baking sheet with parchment paper. Drizzle with olive oil and sprinkle with salt and pepper. Toss everything to make sure every veggie is coated with a little oil and seasoning! Add the marinated tofu to the pan and toss again. Make sure all of the ingredients are spread out on the sheet pan in a single layer. Roast for 30 minutes in a preheated oven. Remove from the oven, toss all ingredients and place back in the oven for an additional 40 minutes or until the chickpeas are crispy, the tofu is golden brown and the squash is tender.

Portion out the roasted butternut squash, chickpea, and tofu mixture onto plates. Drizzle the tahini sauce on top and add cilantro for a garnish! You can never have enough tahini sauce, so I like to serve a little extra on the side!

Uncooked chunks of butternut squash, tofu, chickpeas, and onions on a sheet pan.

More One Pan Vegetarian Dinners

More Tasty Tofu Recipes

Be sure to check out all of my tofu recipes as well as my full collection of healthy sheet pan dinners.

Tofu Sheet Pan Meal

5 from 34 votes
This easy vegetarian sheet pan meal combines tofu, chickpeas, butternut squash and red onion on one sheet pan. Everything is roasted and served with a creamy tahini sauce!
Bowl of roasted butternut squash, tofu, chickpeas, and onion topped with cilantro and tahini sauce. A gold fork is on the side of the bowl.
Prep Time 20 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 30 minutes
Servings 4

Ingredients

  • 1 lb extra-firm tofu, pressed, drained and chopped into 1-inch pieces
  • 2 Tablespoons liquid aminos, coconut aminos or low-sodium tamari
  • 1 Tablespoon maple syrup
  • ½ teaspoon garlic powder
  • 1 medium butternut squash, about 6 cups peeled, seeded and cut into 1-inch pieces
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 medium/large red onion, roughly chopped
  • 2 Tablespoons olive or avocado oil
  • ½ teaspoon sea salt
  • ½ teaspoon ground pepper
  • tahini sauce
  • ¼ cup coarsely chopped cilantro leaves, for garnish

Instructions
 

  • Add chopped tofu, aminos, maple syrup, and garlic powder in a large bowl. Toss and let marinate for at least 30 minutes. Prep tahini sauce while tofu is marinating.
  • Preheat oven to 375°F.
  • Add chopped butternut squash, chickpeas, and onion to a large sheet pan. Drizzle on the oil, sprinkle with salt and pepper and toss to coat. Add tofu to the pan and toss once more.
  • Place sheet pan in the oven and roast for 30 minutes, toss ingredients and place back in the oven for  40 minutes or until chickpeas are crisp, tofu is golden and butternut squash is fork-tender.
  • Portion butternut squash, chickpea, tofu mixture onto plates, garnish with cilantro and drizzle with tahini sauce. Serve with extra tahini sauce.

Nutrition

Serving: 0.25of recipe Calories: 518kcal Carbohydrates: 56g Protein: 22g Fat: 25g Fiber: 12g Sugar: 10g
Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: vegetarian sheet pan dinner

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    55 comments
    1. Jennifer
      June 9, 2022 AT 9:04 pm

      5 stars
      This was delicious, even better than I anticipated! I also added some fresh asparagus and broccoli. The tahini sauce was excellent as well. Simple ingredients, but so tasty. I will make this again and again.

      1. Brittany Mullins
        June 10, 2022 AT 10:51 am

        Yay! So glad you enjoyed it, Jennifer. Thank you for coming back to leave a comment + review. I appreciate it!

    2. chris lynne parrish
      April 16, 2022 AT 8:11 pm

      I have made this recipe numerous times and I love it. I add broccoli also. This is one of my go to favorites when I want to have a meatless dinner. Thanks.

      1. Brittany Mullins
        April 18, 2022 AT 7:17 am

        Woo! Love to hear that, Chris! Thank you so much for coming back to leave a review, I appreciate it so much.

    3. Bonnie
      February 16, 2022 AT 10:19 am

      5 stars
      This was very tasty. I’m not a lover of tahini because as someone said it tastes bitter but it worked in this meal. Out of the 3 that were home at the time, all 3 liked it. I will definitely be making again and next time I may try frozen butternut squash to save time.
      I did as someone suggested and microwaved for 5 minutes first but not sure I would do it again. By the time I let it cool so I could peel it, I would have been done the normal way.

      Thanks for the recipe.

      1. Brittany Mullins
        February 16, 2022 AT 12:44 pm

        Hi, Bonnie! I’m so glad to hear this recipe was a hit with those who tried it! You can definitely save some effort with frozen butternut squash. Thanks for coming back to leave a review, it means so much to me!

    4. Megan
      January 19, 2022 AT 11:07 am

      3 stars
      I guess the prep time would be accurate if you had bought cubed butternut squash to start with or maybe I’m just super challenged..but it took me 45 min just to peel and cube my squash! I also wish I would have cut my tofu block in half before pressing because it didn’t really get crispy. Made a lemon garlic greek yogurt sauce and put on top a bed of kale and it was delicious! Not sure I’ll make frequently because of how long it took and I’d probably add some more seasoning but all in all a tasty fulfilling and beautiful meal!

      1. Brittany Mullins
        January 20, 2022 AT 1:12 pm

        Oh no!! Sorry to hear this recipe took much longer than expected. For the tofu, how long did you press it for? I normally don’t cut my tofu before pressing and don’t have any issues with it crisping up as long most of the moisture has come out of the tofu.

    5. Brennan
      January 9, 2022 AT 10:43 pm

      5 stars
      Really delicious!! Added asparagus to the pan. And substituted your peanut dressing for the tahini (due to ingredients). Will definitely come back to this one

      1. Brittany Mullins
        January 10, 2022 AT 11:04 am

        Woo!! Happy to hear you enjoyed this recipe, Brennan. Thanks for the review!

Parchment paper lined with protein balls.

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