Sheet Pan Black Pepper Tofu and Broccoli: A Quick & Delicious Weeknight Dinner

Are you searching for a healthy, flavorful, and easy weeknight meal? Look no further! This sheet pan black pepper tofu and broccoli recipe is a game-changer. It’s packed with protein, fiber, and vibrant flavors, all while requiring minimal cleanup. Tofu and broccoli roast together to crispy perfection, coated in a savory and slightly spicy black pepper sauce. This recipe is naturally vegan and gluten-free (depending on your soy sauce/tamari), making it a perfect option for various dietary needs. Get ready to add this to your regular rotation!

## Why You’ll Love This Sheet Pan Recipe

* **Quick and Easy:** Minimal prep time and easy cleanup make this perfect for busy weeknights.
* **Healthy and Nutritious:** Tofu provides plant-based protein, and broccoli is packed with vitamins and fiber.
* **Flavorful:** The black pepper sauce is savory, slightly spicy, and incredibly delicious.
* **Versatile:** Easily adaptable to your taste preferences and dietary needs.
* **One-Pan Wonder:** Everything cooks on one sheet pan, making cleanup a breeze.
* **Vegan and Gluten-Free Options:** Easily customized to fit vegan and gluten-free diets.

## Ingredients You’ll Need

Here’s a breakdown of the ingredients you’ll need for this recipe:

* **Tofu:** Extra-firm tofu is crucial for this recipe. It holds its shape well during baking and gets nice and crispy. We will press it to remove excess moisture.
* **Broccoli:** Fresh broccoli florets are best. Cut them into bite-sized pieces.
* **Soy Sauce or Tamari:** Use low-sodium soy sauce or tamari (for gluten-free) to control the salt content.
* **Maple Syrup or Agave:** A touch of sweetness balances the savory and spicy flavors.
* **Rice Vinegar:** Adds a tangy and bright note to the sauce.
* **Sesame Oil:** Provides a nutty and aromatic flavor.
* **Garlic:** Minced garlic is essential for the savory base of the sauce.
* **Ginger:** Freshly grated ginger adds warmth and complexity.
* **Black Pepper:** Freshly cracked black pepper is key! Don’t skimp on this ingredient; it’s what gives the dish its signature flavor. Coarsely ground is preferred.
* **Cornstarch:** Helps thicken the sauce and create a glossy coating.
* **Optional Garnishes:** Sesame seeds, red pepper flakes, chopped green onions.

## Equipment Needed

* **Sheet Pan:** A large sheet pan is essential for roasting the tofu and broccoli.
* **Parchment Paper or Silicone Baking Mat:** This prevents sticking and makes cleanup easier.
* **Tofu Press (Optional):** While not required, a tofu press makes removing excess water from the tofu much easier.
* **Mixing Bowl:** For preparing the black pepper sauce.
* **Whisk:** For whisking the sauce ingredients together.
* **Knife and Cutting Board:** For chopping the broccoli and tofu.

## Step-by-Step Instructions

Follow these detailed instructions for perfect sheet pan black pepper tofu and broccoli every time:

### Step 1: Press the Tofu

This is a crucial step to ensure the tofu gets crispy in the oven. If you skip this step, the tofu will be soggy.

1. **Remove the tofu from its packaging.**
2. **Wrap the tofu in several layers of paper towels.**
3. **Place a heavy object (like a cast-iron skillet or a stack of books) on top of the tofu.**
4. **Let the tofu press for at least 30 minutes, or ideally for an hour. The longer you press it, the firmer it will be.**
5. **Alternatively, use a tofu press according to the manufacturer’s instructions.**

### Step 2: Prepare the Broccoli

1. **Wash the broccoli thoroughly.**
2. **Cut the broccoli into bite-sized florets. Make sure they are relatively uniform in size so they cook evenly.**
3. **Set the broccoli aside.**

### Step 3: Make the Black Pepper Sauce

This sauce is the star of the show! Make sure to taste and adjust the seasonings to your liking.

1. **In a medium mixing bowl, whisk together the soy sauce (or tamari), maple syrup (or agave), rice vinegar, sesame oil, minced garlic, grated ginger, freshly cracked black pepper, and cornstarch.**
2. **Whisk until the cornstarch is fully dissolved and the sauce is smooth.**
3. **Taste the sauce and adjust the seasonings as needed. Add more black pepper for a spicier flavor, more maple syrup for a sweeter flavor, or more rice vinegar for a tangier flavor.**

### Step 4: Prepare the Tofu

1. **Preheat oven to 400°F (200°C).**
2. **Line a large sheet pan with parchment paper or a silicone baking mat.**
3. **Once the tofu has been pressed, cut it into 1-inch cubes.**
4. **In a large bowl, gently toss the tofu cubes with about half of the black pepper sauce. Make sure the tofu is evenly coated.**

### Step 5: Roast the Tofu and Broccoli

1. **Arrange the tofu cubes and broccoli florets in a single layer on the prepared sheet pan. Avoid overcrowding the pan, as this will steam the vegetables instead of roasting them. If necessary, use two sheet pans.**
2. **Drizzle the remaining black pepper sauce over the broccoli.**
3. **Roast for 20-25 minutes, or until the tofu is golden brown and crispy, and the broccoli is tender-crisp. Flip the tofu and broccoli halfway through the cooking time to ensure even browning.**

### Step 6: Serve and Enjoy!

1. **Remove the sheet pan from the oven.**
2. **Garnish with sesame seeds, red pepper flakes, and chopped green onions (optional).**
3. **Serve immediately over rice, quinoa, or noodles. This also makes a great addition to salads or bowls.**

## Tips for Crispy Tofu and Perfectly Roasted Broccoli

* **Press the Tofu Well:** This is the most important step for achieving crispy tofu. The more moisture you remove, the better.
* **Don’t Overcrowd the Pan:** Overcrowding will steam the tofu and broccoli instead of roasting them. Use two sheet pans if necessary.
* **Use High Heat:** Roasting at 400°F (200°C) helps the tofu and broccoli get crispy.
* **Flip Halfway Through:** Flipping ensures even browning on all sides.
* **Toss with Sauce Right Before Roasting:** Tossing the tofu and broccoli with the sauce too far in advance can make them soggy.
* **Use Freshly Cracked Black Pepper:** The flavor of freshly cracked black pepper is much more intense and aromatic than pre-ground pepper.
* **Adjust the Sauce to Your Liking:** Taste the sauce and adjust the seasonings to your preferences. Add more spice, sweetness, or tanginess as needed.

## Variations and Substitutions

This recipe is incredibly versatile! Here are a few ideas for variations and substitutions:

* **Vegetables:** Substitute other vegetables like bell peppers, snap peas, carrots, or zucchini for the broccoli.
* **Protein:** Use tempeh or chickpeas instead of tofu.
* **Spice Level:** Adjust the amount of black pepper to control the spice level. Add red pepper flakes for extra heat.
* **Sweetener:** Use honey or brown sugar instead of maple syrup or agave (if not vegan).
* **Sauce:** Add a pinch of chili garlic sauce or sriracha to the sauce for extra flavor and heat.
* **Gluten-Free:** Make sure to use tamari instead of soy sauce.

## Serving Suggestions

This sheet pan black pepper tofu and broccoli is delicious on its own, but here are a few serving suggestions to make it a complete meal:

* **Serve over rice, quinoa, or noodles.** Brown rice, white rice, jasmine rice, and soba noodles all work well.
* **Add it to salads or bowls.**
* **Use it as a filling for lettuce wraps or tacos.**
* **Serve it as a side dish to grilled chicken, fish, or steak (if not vegan).**

## Storage and Reheating

* **Storage:** Store leftovers in an airtight container in the refrigerator for up to 3 days.
* **Reheating:** Reheat in the oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat in the microwave, but the tofu and broccoli may not be as crispy.

## Black Pepper Tofu and Broccoli Recipe

This recipe is designed to be easy to follow. Enjoy!

**Yields:** 4 servings
**Prep time:** 15 minutes
**Cook time:** 25 minutes

### Ingredients:

* 1 block (14-16 ounces) extra-firm tofu, pressed
* 1 large head of broccoli, cut into florets
* 1/4 cup low-sodium soy sauce or tamari (for gluten-free)
* 2 tablespoons maple syrup or agave
* 1 tablespoon rice vinegar
* 1 tablespoon sesame oil
* 2 cloves garlic, minced
* 1 teaspoon grated fresh ginger
* 2 tablespoons freshly cracked black pepper
* 1 tablespoon cornstarch
* Optional garnishes: sesame seeds, red pepper flakes, chopped green onions

### Instructions:

1. **Preheat oven to 400°F (200°C).** Line a large sheet pan with parchment paper or a silicone baking mat.
2. **Press the tofu:** Remove the tofu from its packaging, wrap it in paper towels, and press for at least 30 minutes.
3. **Prepare the broccoli:** Wash the broccoli and cut it into bite-sized florets.
4. **Make the black pepper sauce:** In a medium mixing bowl, whisk together the soy sauce (or tamari), maple syrup (or agave), rice vinegar, sesame oil, minced garlic, grated ginger, black pepper, and cornstarch.
5. **Prepare the tofu:** Cut the pressed tofu into 1-inch cubes. In a large bowl, gently toss the tofu cubes with about half of the black pepper sauce.
6. **Roast the tofu and broccoli:** Arrange the tofu cubes and broccoli florets in a single layer on the prepared sheet pan. Drizzle the remaining black pepper sauce over the broccoli. Roast for 20-25 minutes, or until the tofu is golden brown and crispy, and the broccoli is tender-crisp. Flip the tofu and broccoli halfway through the cooking time.
7. **Serve and enjoy:** Remove the sheet pan from the oven. Garnish with sesame seeds, red pepper flakes, and chopped green onions (optional). Serve immediately over rice, quinoa, or noodles.

## Nutrition Information (Approximate per serving)

* Calories: 300-350
* Protein: 20-25g
* Fat: 15-20g
* Carbohydrates: 20-25g
* Fiber: 5-7g

*Note: Nutritional information is approximate and may vary depending on the specific ingredients used.*

## Conclusion

This sheet pan black pepper tofu and broccoli is a delicious, healthy, and easy meal that’s perfect for busy weeknights. With its flavorful sauce and crispy texture, it’s sure to become a new favorite. Give it a try and let me know what you think in the comments below! Don’t forget to share this recipe with your friends and family who are looking for quick and healthy meal ideas.