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Roasted chickpeas and vegetables for a vegetarian sheet-pan dinner article
Everyday Protein Kitchen circular brand logoEveryday Protein Kitchen

High-Protein Vegetarian Sheet Pan Dinner with Tofu and Chickpeas

A 40-minute vegetarian sheet pan dinner with browned tofu, chickpeas, smoky roasted vegetables, and a lemon Greek-yogurt tahini sauce.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 505
Ingredients Equipment Method Notes

Ingredients
  

  • 1 package super-firm tofu about 450 g / 16 oz; extra-firm works if well pressed
  • 1 can chickpeas about 425 g / 15 oz, drained, rinsed, and patted very dry
  • 2 cups broccoli florets cut small enough to roast quickly
  • 1 large red bell pepper sliced
  • 1/2 small red onion thinly sliced; use up to 1 small onion if your pan has room
  • 2 tablespoons olive oil divided over the tofu, chickpeas, and vegetables
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 3/4 teaspoon fine salt plus more to taste
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon chili flakes optional
  • 3/4 cup plain Greek yogurt for the sauce
  • 2 tablespoons tahini for the sauce
  • 2 tablespoons fresh lemon juice plus more to taste
  • 1 small clove garlic finely grated or minced
  • 1 to 3 tablespoons water to thin the sauce
  • 1/4 teaspoon salt for the sauce, plus more to taste

Equipment

  • Large rimmed sheet pan 18 by 13 inches is ideal; use two pans if crowded
  • Clean kitchen towel or paper towels for drying tofu and chickpeas
  • Small mixing bowl for the lemon Greek-yogurt tahini sauce

Method
 

  1. Prepare the pan and oven
  2. Heat the oven to 425°F / 220°C. Use a large rimmed sheet pan, ideally about 18 by 13 inches. Line it with parchment if you want easier cleanup.
  3. Dry the tofu and chickpeas
  4. Pat the tofu very dry, then cut it into 3/4-inch cubes. Spread the drained chickpeas on a towel and pat them dry too. The drier they are, the better they brown.
  5. Season everything on the sheet pan
  6. Add tofu, chickpeas, broccoli, bell pepper, and red onion to the sheet pan. Drizzle with olive oil. Sprinkle with smoked paprika, cumin, garlic powder, salt, black pepper, and chili flakes if using. Toss gently until evenly coated.
  7. Spread in one layer
  8. Spread everything into a single layer with space between pieces. If the pan looks crowded or the vegetables are piled up, divide the mixture between two sheet pans rather than forcing it onto one pan.
  9. Roast until browned
  10. Roast for 15 minutes, then stir and flip the tofu pieces. Roast 8 to 10 minutes more, until the broccoli has browned edges, the onion is softened, and the tofu feels firmer on the outside.
  11. Make the Greek-yogurt tahini sauce
  12. While the sheet pan cooks, whisk Greek yogurt, tahini, lemon juice, garlic, water, and salt in a small bowl. Add water 1 tablespoon at a time until the sauce is drizzleable.
  13. Serve or pack
  14. Taste the roasted mixture and add a squeeze of lemon or a pinch of salt if needed. Serve warm with the sauce, or cool slightly and pack into four meal-prep containers with the sauce stored separately.

Notes

Storage: Refrigerate the roasted tofu, chickpeas, and vegetables in airtight containers for up to 4 days. Store the sauce separately and stir before serving.
Reheating: Reheat the roasted mixture in a 375°F oven, air fryer, or skillet until hot for the best texture. The microwave works, but it will soften the tofu and chickpeas.
Substitutions: Use extra-firm tofu if you press it well. For a dairy-free sauce, use thick unsweetened plant-based yogurt or make a lemon-tahini sauce with water instead of Greek yogurt.
Estimated nutrition per serving: 505 calories, 30 g protein, 42 g carbohydrates, 27 g fat, and 12 g fiber.
Nutrition information is an estimate and will vary by ingredient brand and serving size.