If you’ve got an overwhelming schedule, make sure to whip up this Lemon Pepper Tofu Sheet Pan Meal for a flavorful, and easy meal prep option.
Summer will soon be over, and many have already returned to school. Around this time of year I get many requests for easy lunches and dinners, or straight up meal prep. So, I’m here to help you out! I looove sheet pan meals because they’re pretty hands-off, in terms of active cooking; and with this one I’ve included a side of instant pot rice for a well-rounded plate. This Mediterranean Sheet Pan Meal is also a great option!
For flavoring, I’ve enlisted one of my favorite spice blends: Lemon Pepper. Now, depending on the one you have (in my case, Kinder’s) it may be more sweet than savory. So, add salt, or adjust seasoning accordingly! This blend, plus nutritional yeast makes for a delectable tofu coating.
I probably could have breaded the tofu for this recipe, but I’m really trying to do the least right now, and make this as easy as possible. Plus, if you’re making this for meal prep, breading is never as good when reheated unless you have an air fryer at your disposal and want to heat things separately (no thanks!).
Substitutions and Tips:
- Tofu – I use extra-firm here, though you could use firm, you will need to press it for longer. Tempeh would also be delicious here! You would need to simmer it for 5 minutes before seasoning and roasting for optimum flavor.
- Lemon pepper seasoning – as mentioned before, not all blends are created equal. So, make sure to taste yours and see if it leans sweet or savory, then adjust the rest of the seasoning amounts to your preference.
- Nutritional yeast – if you aren’t a fan, you can omit this. I like the overall savoriness it brings to the blend.
- Green beans – being that it’s Summer you could also use zucchini cut into sticks or during the Spring use asparagus instead.
- Slivered almonds – if you have a nut allergy, use raw sunflower seeds instead.
- Short-grain brown rice – I love the texture and flavor of brown rice, but you can use your preferred grain, that has a similar cooking time.
- Fresh herbs – these are used in the rice to brighten it up, but if you don’t have fresh on hand, use 1/3 the designated amount in dried herbs, or to taste. You will need to let the rice sit for longer before serving if you do this, to let the flavors impart.
For the tofu:
- Two 14-ounce (397 g) packages extra-firm tofu, drained
- 2 tablespoons (10 g) nutritional yeast
- 4 teaspoons (16 g) lemon pepper seasoning
- Sea salt, if necessary
- Cooking oil spray
For the rice
- 1 3/4 cups (414 ml) vegetable broth
- 1 1/2 cups (310 g) short-grain brown rice, rinsed
- 2 green onions, diced
- 1 tablespoon (1 g) diced basil
- 1 tablespoon (1 g) diced parsley
- Sea salt, to taste
For the green beans:
- 1 1/2 pounds (680 g) fresh green beans, cleaned with ends trimmed
- 1/4 cup (30 g) raw, slivered almonds
- 1 tablespoon (15 ml) olive oil
- 1/4-1/2 teaspoon sea salt
- 1 tablespoon (15 ml) lemon juice
Optional sauce for tofu/serving
- 1/3 cup (75 g) vegan mayo
- 2 tablespoons (33 g) dijon mustard
- 1 teaspoon lemon juice
- Preheat oven to 425F (220C or gas mark 7), and line one large baking sheet with parchment paper. Wrap your tofu blocks, one at a time, in a clean tea towel, tightly, and gently press down on them to release some of the moisture.
- Slice each block into 1/2-inch thick rectangles on the shortest side. Then, cut each piece in half, to create two triangles. Spread triangles out on parchment paper in a single layer.
- In a small bowl, combine nutritional yeast, lemon pepper seasoning, and salt (if needed), then sprinkle a light coating over the tofu. Flip the pieces over and sprinkle remaining seasoning, then spray a light coat of cooking oil over the top. Place baking sheet on top rack of oven and bake for 15 minutes.
- To make the rice in a multicooker: Combine vegetable broth and rice in a multicooker and bring to high pressure, cook for 19 minutes, let sit for 5 minutes, then quick-release the rest of the pressure.
- To make the rice on the stovetop: Combine vegetable broth, 1 1/4 cups (296 ml) water, and rice in a pot, bring to a boil, then adjust heat to medium-low and simmer, with vented lid, until rice is tender and liquid is absorbed, 30 to 35 minutes.
- Once the rice is started, spread the green beans over a smaller baking sheet, add almonds, and drizzle with olive oil. Sprinkle salt over the top and toss everything together until well-coated.
- After the tofu's first 15 minutes are done, flip the triangles over, spray with another light coat of cooking oil, and place on the top rack. Place green bean sheet on the bottom rack and roast everything for 20 minutes (stirring the green beans around 10 mins in).
- For the optional dipping sauce, whisk together vegan mayo, dijon mustard, and lemon juice in a small bowl, and store in the refrigerator until ready to use.
- When everything is roasted, and lightly browned on the edges, placed on a cooling rack and squeeze lemon juice over the green beans. Once the rice is done cooking, stir herbs into it and season with salt, to taste. Serve warm, and enjoy!
- If packing up for meal prep, this will last up to 6 days in the refrigerator in an air-tight container.
For more meal prep recipes, check out my meal prep cookbook!