Easy Sheet Pan Pineapple Tofu

Whether you’re meal prepping for the week or need a quick healthy dinner, this Easy sheet pan pineapple tofu is flavorful, travels well, and reheats beautifully in microwaves or ovens.

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Why You’ll Love This Recipe

✔ Stable and travel-friendly – Can hold up at room temperature for a few hours.
✔ Budget-friendly – And high protein.
✔ Quick and easy to make – This sheet pan method means minimal cleanup and hands-off cooking time.

Tips for the Best Sheet Pan Pineapple Tofu

✔ Use firm or extra-firm tofu – Softer tofu can fall apart when cooking (I like Trader Joe’s).
✔ Pat dry the tofu – Remove excess water to help it crisp up and absorb more flavor.
✔ Garnish for texture – Sprinkle with sesame seeds or chopped green onions for extra flavor.

FAQs

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Easy Sheet Pan Pineapple Tofu

A simple, flavorful tofu and vegetable dish!

Prep Time15 minutes mins

Cook Time1 hour hr

Servings: 4 servings

Author: Rachel

Equipment

• Baking sheet
• Parchment paper

Ingredients

• 1 block (14 oz) extra-firm tofu patted dry and cut into 1-inch cubes
• 2 Tablespoons cornstarch
• 2 Tablespoons oil vegetable, avocado, or olive oil
• 1/4 cup pineapple juice use juice from canned pineapple
• 2 Tablespoons soy sauce
• 2 Tablespoons sweet chili sauce
• 1 Tablespoon fresh lime juice
• 1 clove garlic crushed
• Optional 1 Teaspoon fresh ginger grated
• 1 can (20 oz) pineapple chunks drained
• 1 red bell pepper roughly chopped
• 1 green bell pepper roughly chopped
• 1 red onion roughly chopped
• Optional 1-2 jalapeños roughly chopped

For servings (optional):

• green onions and sesame seeds

Instructions

• Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
• Pat the tofu dry with paper towels to remove excess moisture. Cut the tofu into bite-sized cubes (about 1-inch pieces).
• In a large bowl, toss the tofu cubes with cornstarch and oil until evenly coated.
• Spread the tofu in a single layer on a parchment-lined baking sheet. Bake for 20 minutes until the tofu is golden and crispy on the edges.
• While the tofu bakes, whisk together the pineapple juice, soy sauce, sweet chili sauce, lime juice, crushed garlic, and grated ginger in a small bowl.
• Remove the baking sheet from the oven. Add the chopped bell peppers, red onion, pineapple chunks, and jalapeños (if using) to the sheet pan with the tofu. Pour the sauce evenly over everything and toss gently to coat all ingredients.
• Return the sheet pan to the oven and bake for an additional 40 minutes, stirring halfway through, until the vegetables are tender and caramelized and the sauce has thickened slightly.
• Serve over rice and garnish with green onions and sesame seeds (optional).
• For meal prep, let cool completely before dividing into 4 airtight containers with rice. This pineapple tofu meal prep will last 4-5 days in the refrigerator.

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Notes

What can I serve it with?

Rice, noodles, quinoa, roasted veggies, or even a simple greens salad- it works with almost anything.

How do I store leftovers?

Store in an airtight container for up to 3-5 days. Warm it gently on the stove to revive the glaze.

Can I freeze?

Yes, cooked tofu can be frozen, but it may soften when thawed. This recipe freezes well for up to 3 months.

Can I use fresh pineapple instead of canned?

Yes! Use fresh pineapple chunks and replace the pineapple juice with ¼ cup orange juice or water swirled with 1 tablespoon of honey.