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vegetarian sheet pan meal maple soy

Maple Soy Vegetarian Sheet Pan Meal

Andrea Toole
This Tofu Tray Bake with sweet potato and cauliflower is a simple & easy dinner cooked in only 30 minutes! Tossed in a flavourful Maple Soy Marinade to make a delicious and healthy work-week meal.
Prep Time 10 mins
Cook Time 30 mins
Marinating Time 30 mins
Course Main Course
Servings 2


Maple Soy Marinade

  • 3 tbsp 100% pure maple syrup
  • 3 tbsp low sodium soy sauce *
  • 1 tbsp sesame oil
  • 1/2 tbsp sriracha
  • 2 cloves garlic, minced
  • 1 tbsp lime juice
  • 1 tbsp fresh grated ginger

Tofu & Veggies

  • 1 block (350g) extra-firm tofu (or tempeh if you prefer!)
  • 1 small/medium head cauliflower florets, chopped into bite sized pieces
  • 1 medium sweet potato, diced into 1/2 inch cubes
  • Sliced green onion to garnish *Optional


Marinate the Tofu

  • This step can be done up to 24 hours in advance. Start by pressing the tofu to remove excess water- this will help the tofu absorb the marinade flavour later. Remove the tofu from its package and wrap it in some paper towl. Place a heavy pan, or a cutting board with some canned goods on top (anything heavy you may have). Leave for 20 minutes.
  • While the tofu is being pressed, mix the ingredients for the Maple Soy marinade in a small bowl.
  • After the tofu is finished being pressed, remove the paper towel and cut into 1/2 inch cubes. Place the cubes of tofu and the marinate into a shallow dish and mix to coat. Place covered in the fridge for at least 30 minutes or up to 24 hours in advance. The longer it marinates, the more falvourful it'll be!

Make the rest of the Tray Bake

  • Once the tofu has been marinated, preheat the oven to 400F and line 2 baking trays with parchment paper. I reccomend spreading over 2 trays!
  • Add the chopped cauliflower and sweet pototo to a large bowl. Pour the tofu and it's marinate over the veggies and mix so everything is coated. Add the tofu to one baking tray and the veggies to the other. Keep like ingredients togeher on the pan like in the photo.
  • Bake for 15 minutes, remove from the oven and flip the tofu and mix around the veggies. Return to the oven for an additional 15 minutes or until the sweet potato is tender. Garnish with sliced green onion if desired. Serve with a side salad. Enjoy!


*Gluten-Free modification: ensure soy sauce is gluten-free or use gluten-free Tamari 
You could also use tempeh here if you prefer!