Sheet-Pan Tofu with Broccoli & Tahini

Round out your weekly menu with this craveable Sheet-Pan Tofu, Broccoli & Tahini.

Table of Contents

1. Why You'll Love This Recipe
2. Ingredients You'll Need
3. Ingredient Spotlights
4. Step-by-Step Instructions
5. Health Benefits
6. Variations & Tips
7. FAQ
8. References

Why You'll Love This Recipe

• One-pan weeknight win with bone-supporting minerals and plant protein
• Calcium-set tofu + broccoli + tahini deliver a calcium, magnesium, and vitamin K trio
  
• Crispy edges, creamy tahini drizzle, and bright lemon make it family-friendly
• Gluten-free, dairy-free, and easy to scale for meal prep

Ingredients You'll Need (Serves 3–4)

• 14–16 oz (400–454 g) extra-firm, calcium-set tofu, drained and pressed
• 1 large head broccoli, cut into florets (about 5 cups)
• 1 small red onion, cut into wedges
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon tamari or coconut aminos
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon sea salt, plus more to taste
• Black pepper, to taste
• 1 tablespoon sesame seeds (white or black)

For the tahini-lemon drizzle:

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup (optional)
• 1 small garlic clove, grated
• 2–3 tablespoons warm water, to thin
• Pinch sea salt

Ingredient Spotlights

Calcium-set tofu: Made with calcium salts, this tofu variety boosts calcium intake while delivering complete plant protein to support muscles and bone structure.

Broccoli: Offers vitamin K and vitamin C, supporting normal bone protein activation and collagen formation for bone matrix support.

Tahini: A mineral-rich sesame paste bringing calcium and magnesium—nutrients that contribute to bone mineralization.

Step-by-Step Instructions

1. Prep the oven and pan: Preheat oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Press the tofu: Wrap tofu in a clean towel and press under a skillet for 10–15 minutes to remove excess moisture, then cut into 1-inch cubes.
3. Season: In a bowl, whisk olive oil, lemon juice, tamari, garlic powder, smoked paprika, salt, and pepper. Toss tofu, broccoli florets, and onion wedges in the mixture. Spread evenly on the pan and sprinkle with sesame seeds.
4. Roast: Bake for 15 minutes. Flip tofu and stir veggies. Roast another 10–12 minutes until tofu edges are golden and broccoli is tender-crisp.
5. Make the drizzle: In a small bowl, whisk tahini, lemon juice, Dijon, maple (if using), and salt. Whisk in warm water until smooth and pourable.
6. Serve: Divide tofu and broccoli over cooked quinoa, millet, or rice if using. Drizzle generously with tahini sauce, finish with herbs and a squeeze of lemon, and season to taste.

Health Benefits

Calcium + protein pairing: Calcium-set tofu and tahini supply calcium, while tofu's complete protein supports muscle and bone maintenance—an effective combination for skeletal support.

Vitamin K and C from broccoli: Vitamin K helps activate proteins involved in bone metabolism, and vitamin C supports normal collagen formation—important for bone matrix integrity.

Soy isoflavones: Human trials suggest soy isoflavones can modestly support bone mineral density in postmenopausal women as part of a balanced diet and lifestyle.

Variations & Tips

• Extra-crispy tofu: Toss cubes with 1 tablespoon arrowroot before roasting.
• Go spicier: Add 1/2 teaspoon chili flakes or a drizzle of chili crisp after roasting.
• Veg swap: Use Brussels sprouts or cauliflower in place of broccoli.
• Higher protein: Add roasted chickpeas or serve over edamame-studded quinoa.
• Meal prep: Store components separately; re-crisp tofu at 400°F (205°C) for 5–7 minutes.

FAQ

Q: What's "calcium-set" tofu and where do I find it?
It's tofu coagulated with calcium salts (often calcium sulfate), resulting in higher calcium content. Check the ingredient label or ask your grocer; most major brands offer it.

Q: Can I make this oil-free?
Yes. Toss tofu and veggies with tamari, lemon juice, and a splash of water. Line the pan well and expect slightly less browning.

Q: How do I keep tofu from sticking?
Use parchment paper and ensure the tofu is well pressed. Flip halfway for even browning.

Q: Storage and reheating tips?
Refrigerate up to 4 days in airtight containers. Reheat on a sheet pan at 400°F (205°C) for 5–7 minutes to restore crisp edges.

Q: Can I serve this with the Bone-Supporting Salmon and Leafy Greens Salad?
Absolutely. The salad brings omega-3s and additional calcium from canned salmon with bones; this sheet-pan adds plant calcium, vitamin K, and protein for a bone-conscious menu.

Q: Should I add a bone-health supplement like K2+D3?
Consider your lab values, sun exposure, and diet. Many adults pair food-first strategies with a daily K2+D3 to support vitamin D status and vitamin K–dependent proteins involved in calcium balance—check with your clinician.

References

1. Dawson-Hughes, B., et al. (1997). Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. New England Journal of Medicine, 337(10), 670–676. https://pubmed.ncbi.nlm.nih.gov/9278463/
2. Feskanich, D., et al. (1999). Vitamin K intake and hip fractures in women: A prospective study. American Journal of Clinical Nutrition, 69(1), 74–79. https://pubmed.ncbi.nlm.nih.gov/9925126/
3. Sahni, S., et al. (2008). High vitamin C intake is associated with lower 4-year bone loss in elderly men. Journal of Nutrition, 138(10), 1931–1938. https://pmc.ncbi.nlm.nih.gov/articles/PMC2752366/
4. Rude, R. K., et al. (2009). Skeletal and hormonal effects of magnesium deficiency. Journal of the American College of Nutrition, 28(2), 131–141. https://pubmed.ncbi.nlm.nih.gov/19828898/
5. Taku, K., et al. (2010). Effects of soy isoflavone supplements on bone mineral density in menopausal women: Systematic review and meta-analysis of randomized controlled trials. Asia Pacific Journal of Clinical Nutrition, 19(1), 33–42. https://www.ncbi.nlm.nih.gov/books/NBK80221/