520 kcal 30g protein 40 min VeganHigh-ProteinLow-CalorieQuickDairy-Free

Sheet-Pan Miso-Glazed Tofu with Sesame Broccoli

Caramelized miso-glazed tofu with sesame-roasted broccoli, a high-protein weeknight dinner under 30

Sheet-Pan Miso-Glazed Tofu with Sesame Broccoli

Crispy-edged tofu caramelizes under a glossy miso glaze while broccoli florets toast until tender-crisp with a sesame crunch. The contrast of textures—silky interior against golden exterior—delivers depth without excess oil.

Ingredients

Serves 2

  • 400g extra-firm tofu, pressed and cubed
  • 400g broccoli florets
  • 3 tbsp white miso paste
  • 2 tbsp mirin
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 2 tbsp vegetable oil
  • 1 tbsp fresh ginger, grated
  • 2 cloves garlic, minced
  • 2 tbsp sesame seeds
  • 1 green onion, sliced

Method

  1. Step 1: Press tofu between paper towels for 10 minutes to extract excess moisture—this creates a firmer texture that holds together during roasting and develops deeper browning.

  2. Step 2: While tofu presses, whisk together miso paste, mirin, rice vinegar, sesame oil, grated ginger, and minced garlic in a bowl until smooth. The glaze should coat a spoon; add 1-2 tbsp water if too thick.

  3. Step 3: Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper. Toss broccoli florets with 1 tbsp vegetable oil, spread in a single layer on one side of the pan.

  4. Step 4: Cube pressed tofu into 1-inch pieces. Gently toss tofu with remaining 1 tbsp vegetable oil, then coat thoroughly with half the miso glaze. Reserve remaining glaze for finishing.

  5. Step 5: Arrange tofu on the opposite side of the pan in a single layer—crowding causes steaming rather than roasting. Roast for 12 minutes at 400°F.

  6. Step 6: Remove pan, carefully flip tofu pieces using a thin spatula. Toss broccoli gently. Return to oven for 10-12 minutes until tofu edges caramelize and broccoli shows charred spots.

  7. Step 7: Brush remaining glaze over hot tofu for a glossy finish. Sprinkle sesame seeds and green onions immediately—the residual heat toasts the seeds slightly. Serve immediately while the glaze remains sticky.

Nutrition (per serving)

Calories520 kcal
Protein30 g
Carbohydrates38 g
Fat28 g
Fiber9 g