Roasted Black Pepper Tofu with Broccoli (Sheet Pan)
Crisp-edged tofu and roasted broccoli come together with the nutty richness of sesame oil, the deep saltiness of soy sauce, and a bold kick of black pepper. Garlic, ginger, and a light cornstarch coating round out this easy sheet-pan dish, suited to a flavorful weeknight dinner.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Roasted Black Pepper Tofu with Broccoli (Sheet Pan), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 33
- Heart Health
- 85
- Metabolic
- 45
- Digestive
- 29
- Inflammatory
- 51
- Performance
- 52
- General Wellness
- 1
Slice tofu into thirds lengthwise so you have 3 even slabs. Stack the slabs on top of each other and slice through them lengthwise to make 3 even columns, then slice across to make 5 even rows.
- 2
Lay tofu evenly on a plate lined with a couple of layers of paper towels. Layer more paper towels on top of the tofu and place another plate on top of the stack. Press out as much water as possible and let sit for at least 30 minutes.
- 3
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
- 4
Transfer pressed tofu and broccoli into a mixing bowl. Drizzle with sesame oil and soy sauce; toss lightly to combine. Mix cornstarch, garlic powder, ground ginger, and black pepper together in a small bowl; sprinkle over tofu and broccoli. Toss until evenly coated, and arrange in one layer on the prepared baking sheet.
- 5
Bake in the preheated oven for 10 minutes. Flip and continue baking until crispy, about 10 minutes more. Serve warm.
- Calories 299.36 kcal Moderate 15%
- Protein 18.47 g Good Source 37%
- Carbohydrate 23.19 g 8%
- Total Fat 16.89 g High 22%
- Saturated Fat 2.33 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 674.0 mg High 29%
- Dietary Fiber 6.22 g Good Source 22%
- Total Sugars 3.94 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 220.07 mg Moderate 17%
- Iron 3.38 mg Moderate 19%
- Potassium 617.66 mg Moderate 13%
- Vitamin A 48.03 mcg Low Source 5%
- Vitamin C 135.59 mg Good Source 151%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
- Corn 🌽
- Garlic 🧄
About This Recipe
Roasted Black Pepper Tofu with Broccoli (Sheet Pan) is made with 9 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Broccoli, Cornstarch, and Extra Firm Tofu. Each serving provides about 299.36 kcal, and is a good source of protein.
Recipe Questions
- What is Roasted Black Pepper Tofu with Broccoli (Sheet Pan) made of?
- The main ingredients are Black Pepper, Broccoli, Cornstarch, Extra-Firm Tofu, Fresh Ginger. The full list of 9 is above.
- How long does it take to make Roasted Black Pepper Tofu with Broccoli (Sheet Pan)?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 299.36 kcal. The full nutrition breakdown is above.
- Is Roasted Black Pepper Tofu with Broccoli (Sheet Pan) easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Roasted Black Pepper Tofu with Broccoli (Sheet Pan) healthy?
- Roasted Black Pepper Tofu with Broccoli (Sheet Pan) has an easyChef Pro health score of 53/100. Per serving, it provides 299.36 calories and 18.47 g of protein, or 37% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 674.0 mg (29% of the Daily Value) and saturated fat at 2.33 g (12% of the Daily Value). It contains Soy, Wheat, Gluten, Sesame, Corn and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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