sheet pan ginger sesame tofu with broccoli and brown rice

Sheet Pan Ginger Sesame Tofu with Broccoli and Brown Rice

This sheet pan dinner brings together crispy baked tofu, tender roasted broccoli, and a savory ginger sesame sauce in a way that feels satisfying without being heavy. Everything comes together on one pan, making cleanup genuinely easy on a weeknight. Serve it over nutty brown rice for a complete, balanced meal that tastes like you put in far more effort than you actually did.

Ingredients

• 1 block (14 oz) extra-firm tofu, pressed and cut into 1-inch cubes
• 4 cups broccoli florets (about 1 medium head)
• 2 tablespoons sesame oil, divided
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon pure maple syrup or honey
• 1 tablespoon fresh ginger, finely grated (or 1 teaspoon ground ginger)
• 2 garlic cloves, minced
• 1 tablespoon cornstarch
• 1 teaspoon toasted sesame seeds, for serving
• 2 scallions, thinly sliced, for serving
• Red pepper flakes, to taste (optional)
• 2 cups cooked brown rice, for serving

How to Make It

1. Press the tofu: Wrap the tofu block in a clean kitchen towel or several layers of paper towels. Place a heavy skillet or cutting board on top and let it press for at least 15–20 minutes to remove excess moisture. This step is key to getting crispy edges in the oven.
2. Preheat your oven: Set the oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
3. Make the ginger sesame sauce: In a small bowl, whisk together 1 tablespoon of the sesame oil, the soy sauce, rice vinegar, maple syrup, grated ginger, and minced garlic until combined. Set aside.
4. Prep and coat the tofu: Cut the pressed tofu into 1-inch cubes and place them in a medium bowl. Sprinkle with the cornstarch and toss gently to coat evenly. Drizzle with about half the ginger sesame sauce and toss again. Arrange the tofu in a single layer on one half of the prepared baking sheet.
5. Prep the broccoli: Toss the broccoli florets with the remaining 1 tablespoon of sesame oil and a pinch of salt. Spread them on the other half of the baking sheet in a single layer.
6. Roast: Bake for 20 minutes, then flip the tofu cubes and toss the broccoli. Return to the oven and roast for another 10–15 minutes, until the tofu is golden and slightly crispy at the edges and the broccoli has tender stems with lightly charred tips.
7. Finish and serve: Remove the pan from the oven. Drizzle the remaining ginger sesame sauce over the tofu and broccoli while still hot. Serve over cooked brown rice and top with sesame seeds, sliced scallions, and red pepper flakes if desired.

Prep & Cook Time

• Prep time: 25 minutes (including pressing tofu)
• Cook time: 30–35 minutes
• Servings: 2–3

Why It Supports Overall Wellness

Tofu is a complete plant-based protein, meaning it contains all nine essential amino acids your body needs for tissue repair and daily function. Research suggests that including a variety of plant proteins as part of a balanced diet may support heart health and help maintain steady energy levels throughout the day.

Broccoli is one of the more nutrient-dense vegetables available, offering vitamin C, vitamin K, folate, and fiber in a single serving. Fiber plays an important role in digestive health and may help support a feeling of fullness after meals.

Brown rice provides more fiber and certain B vitamins compared to white rice because the outer bran layer remains intact. Choosing whole grains over refined grains is consistently associated in nutrition research with more stable blood sugar responses.

Fresh ginger contains naturally occurring compounds called gingerols and shogaols, which have been studied for their potential anti-inflammatory properties, though more research is still ongoing. Sesame oil, used here in modest amounts, contributes healthy unsaturated fats that may support cardiovascular wellness as part of an overall balanced eating pattern.

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