Vegetarian Sheet Pan Dinner with Tofu, Chickpeas and Butternut Squash



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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

  • 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.

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.75 from 52 votes

Tofu Sheet Pan Meal

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!
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 30 minutes
Servings: 4


  • 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


  • 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.


Serving: 0.25of recipe | Calories: 518kcal | Carbohydrates: 56g | Protein: 22g | Fat: 25g | Fiber: 12g | Sugar: 10g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: vegetarian sheet pan dinner
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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Recipe Rating


  1. 5 stars

    I used frozen butternut squash and also added some quartered petite gold potatoes (because I didn’t have enough squash).

    My tofu didn’t get crispy, but the chickpeas and potato pieces did so the texture variance was still great. I may have overcrowded the pan a bit which made it so the tofu didn’t crisp up. When I make again, I’ll either do tofu separately in air fryer, or be more mindful of overcrowding!

    Tahini sauce was a great addition!

    1. Delicious! I am so glad you gave this recipe a try and it turned out great with your subs. You could also try using a separate pan for your tofu or I bet air fryer tofu would work out perfect for this recipe too. Thanks so much for taking the time to share your review + star rating, I truly appreciate it!

  2. 5 stars
    This dinner was so delicious! The whole family loved it and asked for it again. I can’t wait to have the leftovers for lunch today. 🙂

    1. WOO! This makes me so happy to hear, glad you’re enjoying this recipe and it was a hit for everyone. Thank you for your review + star rating, I truly appreciate it!

  3. 5 stars
    Loved this recipe. My son and daughter really enjoyed it too. It was simple and I had most of the ingredients at home. So I didn’t have to go crazy running around trying to find a weird ingredient.
    I made it exactly as shown.

    1. Amazing! I am SO glad you and the family are loving this recipe, Donna. Thanks so much for coming back and sharing your review + star rating, I really appreciate it!

  4. This was my first attempt, ever, in making a meal with plant based protein and it did not disappoint! I used soy curls because that’s what I had on hand. The tahini sauce really added another dimension! Will be making this again!

    1. Ahhh this is great, Carrie! I am so glad you are loving this recipe and it turned out great for you. Thank you for your review & star rating, I appreciate it so much!

  5. This recipe is SO GOOD! It’s so simple to make, with simple, healthy and protein-rich ingredients, and it tastes absolutely delicious. I poured the extra tofu marinade over the veggies before baking everything which added to the flavor. I’m glad my husband isn’t a fan of tofu because it means I get to eat this all week! I love a good tahini dressing but I ran out of time to make it – and I’m not even sure it needs it. 12/10. Make this!

    1. Ah this is the best, Sam, I am incredibly excited to hear that you are loving this recipe. Thank you so much for coming back and sharing your review + star rating, it means so much to me!

  6. 5 stars
    Dude! This recipe is legit. SO good. That tahini sauce should be on everything. Thanks for a killer recipe!

    1. Thank you, Megan! I’m so glad you enjoyed this one. Thank you for leaving me a comment and review, I appreciate it!

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

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

  9. 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. 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!

  10. 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. 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.

  11. 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

  12. 5 stars
    This was a great combination. I added asparagus and a couple of chopped nuts on top. Skipped the tahini sauce and didn’t miss it. I actually am not crazy about tahini and I think it may be I have not hit on a variety that I like, it seems bitter to me–but I loved recipe without it. Thank you. ( any advise on brands of tahini I will take)

  13. 5 stars
    Thank you for this. I made it with tofu, butternut squash, asparagus, and cherry tomatoes. The marinade is outstanding, and I loved the tahini sauce! Overall: delicious!

    1. Woo!! So happy to hear you enjoyed this recipe! Thanks so much for trying it out and coming back to share a review. It means the world to me!

  14. 5 stars
    This has become my new go-to recipe and one of my favorite foods to eat. It’s delicious and filling- in the two months since I found the recipe, I’ve already made it five times. I serve it with freekeh (or any other whole grain). Thanks for the recipe!

    1. Yay!! So pumped to hear you’ve been enjoying this recipe, EJ! Thanks so much for making it and coming back to leave a review. I so appreciate it!

  15. 5 stars
    We made this for supper last night and I just polished off the leftovers for lunch today. Soooooo yummy! My husband took one look at it and thought he’d end up at Chick-fil-A…lol nope! He helped himself to thirds of this mess of delish instead! 🏆

    1. Yay!! So pumped this recipe was a hit, Beth! Thanks so much for trying it out and coming back to leave a review. I so appreciate it!!

    1. Oh yay!! So thrilled to hear you enjoyed this recipe. Thanks so much for the review and star rating, MK. I really appreciate it!

  16. 5 stars
    Very yummy and satisfying… I doubled the tahini sauce which wasn’t necessary. Full of flavor and full belly very satisfying! Will make again and again!

  17. 5 stars
    Made this for dinner last night and it was loved by all! Parents are it as written, kids had it deconstructed as they like things separate and the sauce was a bit zippy for them but an overall win for a meatless family meal!

    1. Yay!! So happy to hear this sheet pan dinner was a hit, Amalia! Thanks for trying it out and for the review. I really appreciate it!

  18. 5 stars
    This recipe was so good that I made it two weeks in a row, and I NEVER do that! The tahini sauce is to die for. This week I’m trying this recipe on a bed of arugula.

    1. Woo!! That makes me so happy to hear, Christina. So glad this recipe was a hit! Thanks for the review. I so appreciate it!

  19. 5 stars
    I had butternut squash and zucchini on hand and googled recipes for those. This caught my eye because it wasn’t curry which I was not in the mood for, and I had all the ingredients, and the reviews were great. It was licked clean by my family, they said it was the best tofu they had ever had. We will be making it again, just doubling the quantities because it was so well liked. I added a few chopped Thai chilies to the pan because we like spicy food. The tahini sauce is so great. Thank you for a super tasty healthy recipe! Bookmarked,

    1. Hi MT! Thank you so much for sharing how much your family enjoyed this recipe. Your comment made my day. Love the idea of adding Thai chilies because we love spice as well. And thank you for leaving the star review. I so appreciate it.

  20. 5 stars
    Wow Brittany! I guess I should just stop being so surprised every time I make and love one of your recipes! You have yet to disappoint me! This was soooo good. I worried that it may turn out mushy after reading some other reviews and realizing my pan was a little crowded, but everything crisped up beautifully! I added Thyme at the end instead of cilantro as my husband has a cilantro aversion and it tasted great with these fall flavors. The tahini sauce was a perfect finish! Bravo again on another perfect and easy recipe! 👏

    1. Woo! This makes me so happy to hear, Lisa! i’m so glad you all enjoyed it and I so appreciate you coming back to leave a comment and star rating.

  21. 5 stars
    Yum!! Made some substitutions for what I had on hand/needed to use up but the flavor was spot on! Will definitely make again – thanks for the recipe!

  22. 4 stars
    Made this last night including the tahini sauce and the whole family enjoyed it including teen son. Very yummy! Cooks a long time so make it on a night you start dinner early.

  23. 5 stars
    I made this last night and it was so delicious. Everyone loved it, even the picky eaters. I added cloves of garlic instead of garlic powder, and way more maple syrup as I followed the recipe and found the sauce quite tart. I will definitely make this again and again. Thank you!

    1. Yay! That makes me so happy to hear, Sam. I’m so glad this recipe was a hit. Thanks for making it and for coming back to leave a comment + star rating. I appreciate it!

    1. Yay!! I’m so glad this recipe was a hit with your family, Billie. Thanks for making my recipe and for coming back to leave a comment + star rating. I so appreciate it. 🙂

  24. Hi Brittany! I am going to try this tonight…but I have frozen butternut squash…Do you think it will be ok? I am thinking I should use two pans and roast the frozen squash separately….I have roasted frozen veggies (broccoli, cauliflower) before…and the key is preheating the baking pan…

    1. Hey Flora! I haven’t tried it with frozen butternut but I honestly think it should work just fine. My only concern would be the squash releasing liquid, but I kind of doubt it will release much! Let me know if you try it.

  25. Store is out of tofu but I have some tempeh. Would you recommend the same marinade for tempeh? TIA

  26. 5 stars
    This has become a regular meal in our house. My husband would eat it every day! It’s incredibly quick, easy and delicious! The first couple of times we made it, I didn’t have tahini but when I actually made the tahini sauce to go with it I couldn’t believe how much it complimented the other flavors. So good!

    1. Ahh yay!! I’m so glad you and your husband enjoyed this meal, Courtney! Thanks for coming back to leave a comment and star rating. It means the world to me. <3

  27. 5 stars
    I have never eaten tofu in my life, but wanted to give it a try. Seriously–this recipe is so good! I made it with the tahini sauce at first and loved it. Then I made it again for someone who didn’t like tahini and just did a big squeeze of lemon. It was just as good! YUM!

    1. Woo-hoo!! This makes me so happy to hear, Ivy. Thanks for giving my recipe a try and for coming back to leave a comment and star rating. I so appreciate it. <3

  28. 4 stars
    Thanks for all of your great recipes!! I really love your website. I made this vegetarian sheet pan dinner tonight. It was tasty but I couldnt get it crispy. Everything was mushy. I cut the onions in small diced pieces and the tray was a little crowded. Could that have been my mistake?

    1. Awww thank you Kelly. 🙂 I am so happy to hear that you are enjoying the recipes. With this baked sheet pan if it’s too crowded then everything will start to steam and get soft rather than crispy, so that is probably what happened for you. If you have too much for one pan I suggest splitting it up onto two pans or doing two separate batches. Let me know how it turns out for you if you try it again! And thank you so much for leaving a comment + star rating, it means the world to me. <3

      1. 4 stars
        I’ve been eying this recipe for a while, and finally made it tonight. It was almost awesome. My issue was that the chickpeas/onions/tofu cooked way faster than the squash (which was perfectly done). I do think it’s worth another shot, and I’ll separate the ingredients brwn two pans, and put the squash in 20mins or so before the rest. The sauce, however, was indeed divine (though I added a splash of coconut aminos). Served it all over brown rice. Lots of potential, here, def gonna try it again!

        1. Hey Tina! Sorry to hear that the chickpeas, onions and tofu all cooked faster than the squash. Did you have your oven at 375 degrees and were all the ingredients spread out in a single layer? You can definitely split this up onto two pans if it seems to take longer for the squash to cook in your oven. I’m glad you loved the sauce though and I hope you do give this recipe a second chance! Definitely come back and let me know how the second batch turns out for you. 🙂

  29. This looks delicious and I can’t wait to try it! We love your recipes in our house but just an FYI, I have tons of trouble pinning them. I am almost always reading from my iPad in Safari and the pin button never works. I always have to go to Pinterest, search for your page, find the recipe and then pin from there. It is a testament to the quality of your recipes that I am willing to do that!

    1. Thank you so much for sharing this Tonya. I would love to figure this out for you. When you’re trying to pin a recipe, are you clicking on the images on my post or clicking on the pin it button that’s right above the recipe? Once I know what’s not working, I’ll get my developers to fix it. 🙂

    1. Hi Ameli! I am so happy to hear that you enjoyed this sheet pan dinner. Thank you so much for coming back to leave a comment and star rating. I so appreciate it!