Oven baked Tofu with Veggies
Fuel your muscles with this easy-to-make, protein-packed oven-baked tofu and vibrant roasted vegetables! This simple, flavorful meal is perfect for anyone focused on muscle building, offering a satisfying and healthy way to hit your macros without compromising on taste. Quick prep, minimal cleanup, maximum flavor!
Preparation
1
Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper.
2
Press the tofu: Wrap the block of tofu in a few layers of paper towels or a clean kitchen towel. Place it on a plate and put something heavy on top (like a cutting board with cans) for at least 15-20 minutes to press out excess water. This makes the tofu firmer and better at absorbing marinades.
3
While tofu is pressing, chop the vegetables: Cut the broccoli into florets and the bell peppers into 1-inch pieces.
4
Prepare the tofu marinade: Once pressed, cut the tofu into 1-inch cubes. In a medium bowl, combine the soy sauce (or tamari), olive oil, garlic powder, onion powder, smoked paprika, and black pepper. Add the tofu cubes and gently toss to coat evenly.
5
Arrange on baking sheet: Spread the seasoned tofu cubes and chopped vegetables in a single layer on the prepared baking sheet. Ensure they are not overcrowded for even roasting.
6
Bake for 25-30 minutes, or until the tofu is golden brown and the vegetables are tender-crisp. Flip halfway through for even cooking.
7
Serve hot and enjoy your nutritious, muscle-building meal!
Nutrational Values per serving
59
kcal
4g
protein
5g
carbs
3g
fat