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rice and veggies in a white bowl on a dark grey background

Tropical Sheet Pan Tofu

Discover a flavorful and easy-to-make tropical sheet pan tofu recipe that will transport your taste buds to paradise.
5 from 1 vote
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Course: dinner
Cuisine: American
Diet: Vegetarian
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 5
Author: Jennifer Hanes MS, RDN, LD

Ingredients

For the Coconut Lime Rice

  • 1 cup Long-Grain Rice rinsed
  • 2 cups Coconut Milk lite
  • 1 Lime zested and juiced
  • ½ tsp Salt

Sheet Pan Ingredients

  • 1 Block Super Firm Tofu or extra firm, pressed
  • 1 Sweet Potato cubed
  • 1 Red Onion chopped
  • 1 can Pineapple Chunks
  • 2 Tbsp Olive Oil
  • 2 tsp salt and pepper

Sauce Inredients

  • ¼ cup Soy Sauce
  • ½ cup Pineapple Juice from the can
  • 3 cloves Garlic minced
  • 1 Tbsp Fresh Ginger minced or grated
  • 2 Tbsp Sesame Oil or olive
  • 1 tsp Red Pepper Paste such as gochujang

Instructions

Prep all of your ingredients

  • Wash your hands.
  • Wash and chop all your vegetables. Mince the garlic and ginger. Rinse the rice. Zest and juice the lime.
  • Preheat oven to 425°F

Start the Rice

  • Add the coconut milk and rice to the rice cooker or pan. Add salt and mix well.
  • Use the white rice setting on your rice cooker.
  • When done, fluff the rice. Add the lime zest and juice and mix gently.

Cook the Vegetables and Tofu.

  • While the rice is cooking, mix all the sheet pan ingredients in a bowl, ensuring everything is coated in oil, salt, and pepper.
  • Spread evenly on a sheet pan and roast in oven for 10-15 minutes.

Make the Sauce

  • Whisk all of the sauce together in a small pan.
  • Bring to a boil, and simmer until thickened, about 10-15 minutes.

Assemble the Meal

  • Spoon 1/5 of the rice into a bowl.
  • Top with 1/5 of the tofu mixture, then drizzle with the sauce.
  • Top with fresh cilantro and sesame seeds, if desired.
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Nutrition

Calories: 574.6kcal | Carbohydrates: 69.2g | Protein: 19.7g | Fat: 24g | Saturated Fat: 8.5g | Polyunsaturated Fat: 3.1g | Monounsaturated Fat: 6.4g | Sodium: 1.909mg | Potassium: 453.3mg | Fiber: 6.3g | Sugar: 21.9g | Vitamin A: 6.479IU | Vitamin C: 20.4mg | Calcium: 61.4mg | Iron: 1.5mg

*Nutrition Facts are an estimate only. Differences are expected when making substitutions for any ingredient or when different brands are used.

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