Sheet Pan Honey Garlic Tofu and Broccoli

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This honey garlic tofu is an easy dinner recipe where tofu and broccoli share a sheet pan. While they’re in the oven, you quickly simmer the honey garlic sauce. Then you can spoon the sauce over the tofu and vegetables and top them with sesame seeds and sliced scallions. Serve it with brown rice.

If you enjoy a simple, flavorful sauce, then try this teriyaki tofu and broccolini, too.

Honey garlic tofu with broccoli and brown rice on a plate

Why You’ll Love This Recipe

You bake the tofu instead of frying or sautéing it. Since it doesn’t have all that oil, baking is a healthier and less messy way to cook tofu. Also, the sheet pan allows you to roast the broccoli at the same time.

The sauce is sweetened with honey and not sugar. Sometimes sauce can be too sweet. This one is just the right balance and is more savory. I also love the flavor that the garlic adds. The sauce takes advantage of the blank canvas that tofu is, and it’s tasty with broccoli.

This recipe is a full meal with tofu, broccoli and rice. Since the rice will take longer to cook than the broccoli and tofu, you can make it in advance. Then all you have to do is reheat the rice in the microwave when you’re ready to eat.

Ingredients & Substitutions

Ingredients including tofu, broccoli, garlic, ginger, soy sauce, honey and scallions

This is what you need:

  • Tofu blocks come in different types ranging from soft to extra firm. Since you want the tofu cubes to hold their shape, make sure to use extra firm.
  • Soy sauce is the base for the honey garlic sauce. I always use low-sodium because it is less salty. This allows you to control the seasonings.
  • Honey adds some sweetness. If you want to make the sauce vegan, you can substitute golden maple syrup, which won’t have as intense a maple flavor as darker varieties.
  • Rice vinegar is made from fermented rice and has a pleasant mild acidity.
  • Garlic is key to the sauce, so I include 4 minced garlic cloves. It may sound like a lot, but the flavor of the other ingredients is strong, so they all balance and compliment each other.
  • Ginger: Fresh minced ginger goes so well with the garlic, honey and soy.
  • Cornstarch mixed with a little water helps to slightly thicken the sauce into a rich, silky consistency.
  • Broccoli is my roasted veggie of choice, but you can use cauliflower or a combination of both.
  • Oil: I toss the broccoli in a minimal amount of vegetable oil before adding it to the baking sheet with the tofu.
  • Salt & pepper is for seasoning the broccoli.
  • Scallions are fresh, crisp and oniony. Once I toss the tofu and broccoli in the sauce, I add lots of sliced green onions.
  • Sesame seeds are a nutty final garnish.
  • Brown rice is a great choice to serve on the side. You could also use quinoa or another grain that you have in your pantry.

How To Press Tofu

Before you start cooking, you need to press the excess moisture out of the tofu. When you open the package, you will find the block sitting in water.

First, pat the tofu with a towel. Then wrap it in a fresh dry towel, put it on a plate and stack a heavy object on top of it like a cutting board or cast iron skillet. 

Of course, no gadget is required to do this, but if you do cook with tofu a lot like I do, I recommend buying a tofu press. Then you can put the block into the press and stash it in the fridge. The liquid that’s pressed out ends up in a basin. It doesn’t take up much storage space, and it’s very convenient.

How To Make Honey Garlic Tofu

Preheat the oven to 400 degrees F. Grease a sheet pan with non-stick cooking spray.

Prep the tofu. Press out the moisture letting it stand for 15 minutes. Then cut it into 1-inch cubes.

1. Bake the tofu. Arrange the cubes on half of a sheet pan in a single layer. The sides of the tofu should not be touching. Cook for 10-12 minutes until it turns lightly golden on the side touching the surface of the pan.

2. Make the sauce. While the tofu is in the oven, combine the soy sauce, water, honey, rice wine vinegar, ginger and garlic in a small pot. Simmer for a couple minutes. In a small bowl, whisk the cornstarch and a tablespoon of water. Then stir the slurry into the sauce. Let it simmer until the sauce thickens slightly.

Tofu on a sheet pan. Sauce simmering in a small pot.

3. Add the broccoli to the pan. First toss it with oil, salt and pepper. Also flip over the tofu. Roast until the broccoli is bright green with a crisp-tender texture, and the tofu is lightly golden brown on the other side.

4. Pour half the honey garlic sauce over the tofu and broccoli, stirring everything around so it’s all coated. Garnish with sliced scallions and sesame seeds. Serve with brown rice and extra sauce on the side.

Tofu and broccoli on sheet pan before and after they are tossed with sauce.


With tofu, vegetables and rice, it feels like a really complete meal. If you are looking for a salad, try this cucumber carrot salad with peanut dressing, this cabbage salad with red peppers and almond ginger vinaigrette or this edamame salad with carrots and cabbage.

Leftovers & Storage

Store leftovers in an airtight container in the fridge up to 3 days. You can rewarm them in the microwave, but I also like to eat this dish cold straight from the refrigerator.

You will likely have leftover sauce. Keep that in a separate jar. It’s tasty on pretty much any roasted vegetables. Also, my husband is a big fan of it stirred into shredded or sliced chicken.

Honey garlic tofu and broccoli in a bowl with brown rice

Recipe Tips

Don’t skip pressing the tofu. It is important to get rid of that extra moisture, so the tofu is firmer and drier. It’s not enough just to pat it with paper towels. Pressing gives it a better consistency when you bake it.

Taste the honey garlic sauce as it simmers. Check the seasonings and remember that the sauce thickens and cooks quickly.

You will have extra sauce. The recipe instructions say to spoon half the sauce onto the tofu and broccoli in the sheet pan. Save the rest to serve on the side.

Recipe FAQs

Is the honey garlic sauce gluten free?

Since soy sauce contains wheat, the sauce is not gluten-free. Also made from soybeans, tamari is a good substitute to make it gluten-free. Of course always read the label make sure that brand of tamari does not contain wheat.

Do you need to line the sheet pan with parchment paper?

No. You want the tofu and broccoli to make direct contact with the hot metal to encourage browning. Greasing the pan with non-stick cooking spray will prevent sticking.

More Tofu Recipes

Tofu Pumpkin Curry
Grilled Tofu Shawarma
Sesame Tofu Asparagus
Ginger Garlic Veggie Tofu Stir-Fry
Sheet Pan Sweet Potato Black Bean Tofu

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Honey Garlic Tofu

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Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings: 4
The sauce in this easy honey garlic tofu recipe simmers in minutes while the tofu bakes on a sheet pan in the oven. Serve it with roasted broccoli and brown rice.


  • Non-stick cooking spray
  • 1-14 ounce block extra firm tofu
  • 3/4 cup low-sodium soy sauce
  • 1/4 cup + 1 tablespoon water
  • 3 tablespoons honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon minced fresh ginger
  • 4 garlic cloves, minced
  • 1 tablespoon cornstarch
  • 1 pound broccoli, cut into florets
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 scallions, thinly sliced
  • 1 tablespoon sesame seeds
  • Brown rice for serving


  • Preheat the oven to 400 degrees F. Grease a sheet pan with non-stick cooking spray.
  • Pat the tofu dry with a towel. Wrap it with a dry towel and place a cast iron pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1-inch cubes.
  • Arrange the tofu in a single layer on half of a sheet pan and bake for 10-12 minutes.
  • While the tofu is in the oven, make the sauce. In a small saucepan over medium heat, combine the soy sauce, 1/4 cup water, honey, rice wine vinegar, ginger and garlic. Simmer the mixture for a couple minutes until it is fragrant. In a small bowl, stir together the cornstarch and 1 tablespoon water and whisk into the sauce. Continue simmering until the sauce thickens, about 2 minutes.
  • Toss the broccoli in vegetable oil, salt and pepper and place on the other side of the pan next to the tofu. Flip the tofu to the other side. Continue cooking until the tofu is lightly browned and the broccoli is tender and bright green, but still crisp, about 10 minutes.
  • Toss the tofu and broccoli in half the honey garlic sauce. Extra sauce can be served on the side or saved for another use.
  • Sprinkle with scallions and sesame seeds. Serve with brown rice.


If you want the sauce to be vegan, use maple syrup instead of honey.
For the vegetables, you can also include cauliflower, snow peas or a mix of bell peppers in different colors instead of just broccoli. But don’t overcrowd the pan. The veggies should be spread out in a single layer and not on top of each other.
Store leftovers in an airtight container in the refrigerator up to 3 days. Keep the sauce in a separate jar. Eat cold or warm in the microwave.


Calories: 226kcal | Carbohydrates: 29g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Sodium: 2115mg | Potassium: 735mg | Fiber: 4g | Sugar: 16g | Vitamin A: 767IU | Vitamin C: 103mg | Calcium: 130mg | Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main Dishes
Cuisine: Asian
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Hi, I'm Paige.

Welcome to Last Ingredient where you will find simple seasonal recipes with plenty of fruits and vegetables, all for the home cook.

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