This vegan sheet pan dinner is bursting with flavor from roasted pineapple, peppers, onion, and zucchini in a sweet pineapple BBQ sauce! Toss with crispy tofu for a protein packed meal with delicious tropical flavor.
I created this recipe during our long New England winters when I was dreaming of a warm sandy beach and a tall margarita. The tropical flavors (and colors!) in this dish can brighten up any dull dreary day. The great thing about this recipe is that it can be enjoyed all year round, and if you can’t find fresh pineapple, the frozen stuff works just as well.
This Aloha BBQ Tofu Bowl Is:
- Summery
- Tangy
- Healthy
- Bright
- High Protein
- Vegan
- Gluten Free
Sheet pan dinners are a truly beautiful and time-saving thing. I’ve been getting into making them more and more lately, and I love the convenience and easy clean up afterwards. We do a lot of baked tofu around our homestead and this recipe takes ordinary tofu up a notch. The tofu is sweet, a little salty, savory, and makes for a healthy and filling dish!
What’s in this Aloha BBQ Tofu Bowl?
- Extra Firm Tofu
- Pineapple
- Bell Peppers
- Zucchini
- Red Onion
- Corn Starch
- Sunflower Oil
- BBQ Sauce
- Sea salt and Pepper
- Cilantro
Whipping up a quick pineapple BBQ sauce really makes a difference when you coat the tofu and veggies in it after. You can use any BBQ sauce you have on hand (we always have a few different kinds kicking about in the cabinet). Adding pineapple to store bought BBQ sauce is a small step that gives a major flavor payoff in the end.
How Do I Make This Aloha BBQ Tofu?
- Preheat the oven to 425. Toss the tofu with corn starch and the BBQ sauce. Place on a sheet pan covered in parchment paper, and bake tofu for 40 minutes, flipping halfway through cooking.
- Slice and toss the vegetables and pineapple with sunflower oil, sea salt and pepper. Roast for 30 minutes until the veggies become soft and tender.
- While the vegetables are roasting, mix the remaining pineapple and BBQ sauce together, toss with tofu to coat.
- Layer the tofu and vegetables over brown rice or grain of choice.. Aloha!
Both my husband and myself gave this recipe a resounding 10/10 – and is quickly becoming one of my favorite things to make! We served this over brown rice, but it would also be good with quinoa or really just by itself.
As always, if you make this BBQ Tofu Aloha Bowl be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!
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Aloha BBQ Tofu Bowls (Vegan, Gluten Free, Sheet Pan Dinner)
Ingredients
- 1 (16 ounce) block tofu drained and pressed
- 1.5 cups BBQ sauce divided
- 2 tablespoons corn starch
- 2 tablespoon sunflower oil divided (or other high-heat oil)
- 1 whole pineapple diced in chunks about 4 cups, divided
- 1 red onion sliced
- 1 zucchini sliced into half moons
- 2 bell peppers sliced (I used red and yellow)
- Dash of salt and pepper
- 1/2 cup cilantro chopped
- (Optional) 2 cups cooked brown rice or quinoa to serve the meal over.
Instructions
- Preheat oven to 425 degrees ferenheit. Cube the tofu into bite-sized pieces and mix it with 1/2 cup BBQ sauce for 10 minutes while the oven is heating up, stirring occasionally to make sure tofu is coated in sauce. Add the corn starch, and toss to each piece of tofu is coated. Line a sheet pan with parchment paper and add 1 tablespoon of sunflower oil to the pan. Add the tofu to the pan and bake for 40 minutes, tossing the tofu half way.
- Once the tofu is in the oven, grab another sheet pan and add the remaining 1 tablespoon of sunflower oil. Take 1/2 cup of pineapple and roughly chop and set aside in a bowl. Arrange the remaining pineapple chunks, red onion, zucchini, and bell peppers on the sheet pan and toss with the oil, adding a little salt and pepper if desired. Add to oven along with the tofu, and cook the vegetables for about 20-30 minutes, flipping half way (the tofu and veggies should be ready around the same time).
- To the reserved 1/2 cup pineapple, add 1 cup BBQ sauce. Stir to combine.
- Once tofu and veggies are roasted, remove from oven and coat with the Pineapple BBQ sauce.
- Top with fresh cilantro and serve over brown rice or quinoa!
Whats you favorite way to enjoy tofu? Let me know in the comments section below!
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