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Sheet Pan Teriyaki Glazed Tofu with Roasted Snow Peas and Carrots

By PanPotPlates Test KitchenReviewed by PanPotPlates Editorial TeamPublished May 3, 2026
Asian-Inspired 40 mins vegansheetpanonepaneasyhealthyfamily-friendlyglutenfreedairyfreebudget-friendlyquickflavorfulAsianmeal prep

Experience a delicious and nutritious vegan sheet pan dinner bursting with Asian-inspired teriyaki flavors. This gluten-free, dairy-free, and family-friendly recipe pairs crispy baked tofu with roasted snow peas and carrots for a quick, easy, and budget-friendly meal with minimal cleanup.

Sheet Pan Teriyaki Glazed Tofu with Roasted Snow Peas and Carrots
Prep 15 min
Cook 25 min
Total 40 min
Servings 4
Difficulty easy
Cuisine Asian-Inspired

Recipe Details

Prep15 min
Cook25 min
Total40 min
Servings4
Difficultyeasy
CuisineAsian-Inspired
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Ingredients

Servings 4
  • 14 oz (400g) firm tofu, pressed and cut into 1-inch cubes
  • 2 cups snow peas, trimmed
  • 3 large carrots, peeled and cut into sticks
  • 3 tablespoons soy sauce or tamari (for gluten-free)
  • 2 tablespoons maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
  • 1 tablespoon sesame seeds, for garnish
  • 2 scallions, thinly sliced, for garnish
  • Cooking spray or 1 tablespoon oil for greasing the pan

Instructions

  1. Preheat the oven to 425°F (220°C) and line a large rimmed sheet pan with parchment paper or lightly grease it.
  2. In a small bowl, whisk together the soy sauce or tamari, maple syrup, rice vinegar, toasted sesame oil, minced garlic, and grated ginger until well combined.
  3. Place the tofu cubes in a mixing bowl and pour half of the teriyaki sauce over them. Gently toss to coat evenly and let marinate for 5-10 minutes.
  4. In a separate bowl, toss the snow peas and carrot sticks with a light spray of cooking oil and a pinch of salt.
  5. Arrange the marinated tofu in a single layer on one half of the prepared sheet pan. Drizzle any remaining marinade over the tofu.
  6. Spread the snow peas and carrots in a single layer on the other half of the sheet pan.
  7. Roast in the preheated oven for 20 minutes, flipping the tofu and stirring the vegetables halfway through for even cooking and caramelization.
  8. Remove the sheet pan from the oven and drizzle the cornstarch slurry over the tofu and vegetables. Toss gently to coat and spread everything evenly.
  9. Return to the oven and roast for an additional 5 minutes until the sauce thickens and the tofu develops a glossy, caramelized finish.
  10. Sprinkle toasted sesame seeds and sliced scallions over the tofu and vegetables before serving.
  11. Serve hot, optionally with steamed jasmine rice or your favorite whole grain to complete this wholesome Asian-inspired vegan meal.

Frequently Asked Questions

Reader questions and answers for this recipe will appear here.

Customize this vegan, gluten-free, and dairy-free sheet pan dinner with these ingredient swaps to tailor flavor, texture, or dietary needs:

  • Tofu: Substitute with tempeh or firm seitan for varied texture and protein. Pescatarians may use firm white fish or salmon fillets.
  • Snow Peas & Carrots: Replace with snap peas, green beans, asparagus, bell peppers, or sweet potatoes for seasonal variety.
  • Soy Sauce/Tamari: Use coconut aminos for a soy-free, lower sodium option while preserving umami flavor.
  • Maple Syrup: Swap with agave nectar, brown sugar, or coconut sugar as other natural sweeteners.
  • Rice Vinegar: Apple cider or white wine vinegar work well in moderation without altering the balance.
  • Sesame Oil: Replace with toasted walnut or peanut oil for a nutty profile, or omit if allergic.
  • Cornstarch Slurry: Arrowroot powder or tapioca starch make excellent gluten-free thickeners.

These substitutions keep the recipe easy, quick, and family-friendly, preserving its convenience and delicious Asian-inspired flavors.

Pan Or Pot Required

This recipe is a classic Sheet Pan Dinner, designed to roast teriyaki-glazed tofu and vegetables together on one large rimmed sheet pan. Using a single sheet pan makes this one-pan vegan meal highly convenient and reduces cleanup time, which is ideal for busy nights or quick meal prep.

For best results, line your sheet pan with parchment paper or lightly grease it. This helps prevent sticking and promotes even roasting, allowing flavors to deepen and tofu to caramelize perfectly alongside crisp-tender snow peas and sweet roasted carrots.

The one-pan method aligns with the recipe’s tags such as sheetpan, onepan, easy, quick, healthy, and family-friendly, making it accessible and time-saving without compromising taste or nutritional value.

Cookware Size Guidance

We recommend using a standard large rimmed sheet pan measuring about 18x13 inches (half-sheet size) for roasting the tofu and vegetables in a single layer. This size allows enough surface area for air circulation, ensuring the tofu crisps up nicely and the carrots and snow peas roast evenly without steaming.

If you only have smaller pans, consider roasting the ingredients in batches to avoid overcrowding, which can lead to soggy textures. For easy cleanup, line the pan with parchment paper or lightly grease it.

This cookware size is optimal for preparing this Sheet Pan Teriyaki Glazed Tofu with Roasted Snow Peas and Carrots recipe, helping you achieve a delicious, easy, and healthy one-pan meal for four servings.

Cookware Swap Guidance

If a large sheet pan isn’t available, you can use several alternatives without sacrificing flavor or texture. Options include a roasting pan or a large oven-safe baking dish that allows the tofu and vegetables to be spread in a single layer for proper roasting.

A cast iron skillet or an ovenproof sauté pan also works well, offering even heat and easy stirring during roasting. Ensure ingredients are arranged without overcrowding to maintain caramelization and avoid steaming.

For those who prefer other cooking methods, adapting this vegan, gluten-free, and dairy-free recipe to an Instant Pot or Slow Cooker is possible by modifying the roasting step to sautéing followed by slow or pressure cooking. Note that the crisp roasted texture will be softer, but the dish remains flavorful and convenient for meal prep.

These cookware swaps offer flexibility, maintaining the recipe’s easy cleanup and family-friendly appeal while fitting your kitchen and time constraints.

Leftovers Quality

This sheet pan teriyaki tofu dinner stores well in the refrigerator for 3-4 days. To maximize flavor and texture, place leftovers in an airtight container and chill promptly. The tofu retains its firmness and the roasted snow peas and carrots stay tender-crisp.

Reheat gently in the microwave on medium power for 1-2 minutes, stirring halfway, or warm on the stovetop over low heat with a splash of water or extra soy sauce to maintain moisture. Avoid overheating to prevent dry tofu and soggy vegetables.

Freezing is not recommended as snow peas and carrots lose their texture. If freezing is necessary, store tofu and vegetables separately, thaw overnight in the fridge, and gently reheat before serving.

This recipe’s leftovers make great easy lunches or quick dinners, supporting healthy eating and reducing food waste.

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