Is it just me, or does life seem to get ever busier? Fitting in healthy nutrition and a regular exercise plan on top of everything else can sometimes feel like a lot. Even when we well know how important it is to maintain energy levels and boost productivity. Fortunately, some simple shortcuts can truly help take time back while providing the nutrition we need. Enter this tofu tray bake!

With just a simple sheet pan and a handful of wholesome ingredients, you can have a delicious, nutritious meal in no time. Better yet, most tray bakes yield plenty of leftovers, making meal prep a breeze for the rest of the week. 

While you can make tray bakes with just about any combination of protein, vegetables, and seasonings, this recipe is made with a high-protein vegetarian option. Featuring super firm tofu, cauliflower, and potatoes tossed together in a rich, spiced yogurt marinade for maximum flavor. 

Here’s why this combination is so nutritious and delicious:

It starts with super firm tofu, which is rich in all nine essential amino acids, making it a fantastic complete plant-based protein. It’s also packed with calcium, iron, and magnesium. So, it helps support bone health and muscle function.

Next is our favorite white food: cauliflower. This cruciferous vegetable is loaded with fiber, vitamin C, and antioxidants that support digestion, immune function, and overall well-being. 

Potatoes are a great source of complex carbohydrates for lasting energy. An interesting side note: potatoes were found to be the most satiating food tested. That is, they help you feel full for longer. Plus, they’re a good source of potassium and vitamin B6 for heart and brain health.

Creamy yogurt increases the calcium and protein in the dish. In addition, it provides probiotics for a healthier gut. 

The seasonings aren’t just for flavor! They also provide another kick of nutrition. Lime or lemon juice adds vitamin C; ginger and garlic help support healthy levels of inflammation and immunity. 

Celery seeds offer a subtle earthy flavor and also contain compounds that support digestion. Garam masala is a warm spice blend that includes metabolism-boosting cumin, coriander, and cardamom. Chili powder (or cayenne) is another spice that boosts metabolism and circulation. 

Cilantro is packed with antioxidants and aids digestion. Last but certainly not least, turmeric is known for its powerful health-promoting properties. 

In short, this recipe combined balanced macronutrients—protein from tofu and healthy carbs and fiber from potatoes and cauliflower—for a meal that’s satisfying and sustaining. The yogurt-based marinade locks in moisture and infuses every bite with bold, warming spices. Meanwhile, roasting the vegetables and tofu together ensures the flavors caramelize beautifully for a depth of flavor that’s hard to beat. 

The species not only contribute to incredible taste. They also provide health benefits, making a meal that both your taste buds and your body will love.

Tofu Tray Bake with Cauliflower and Potatoes

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Course: dinner

Cuisine: Indian

Keyword: tofu tray bake

Servings: 6

Calories: 227kcal

Ingredients

• 1 block super firm tofu or extra firm tofu
• 1 pound potatoes
• 1 medium-head cauliflower
• 1 cup plain Greek yogurt
• 1/4 cup of fresh lemon juice or lime if you prefer
• 1 Tbsp olive oil
• 4 garlic cloves
• 1/4 tsp ground ginger
• 1/8 tsp celery seed
• 1 1/2 tsp garam masala
• 1/2 tsp ground cilantro
• 1 tsp chili powder can also use cayenne
• 1/2 tsp turmeric
• 1 tsp salt

Instructions

• Cut tofu up into ~1-inch cubes, potatoes into 1/2-inch cubes, and cauliflower into florets.
• Preheat oven to 450 degrees F.
• In a mixing bowl, combine yogurt, juice, oil, and spices and mix well.
• Gently fold in tofu, potatoes, and cauliflower until covered fully in the yogurt sauce.
• Spray two large sheet pans with olive oil spray and spread tofu, potatoes, and cauliflower in a single layer. Avoid overcrowding (which is why you’ll need two sheets).
• Bake for 40 to 60 minutes or until the potatoes are fully tender, stirring (and checking) every 20 minutes.
• Serve immediately and enjoy!

Notes

Nutrition

Fiber: 6g | Calories: 227kcal | Fat: 10g | Protein: 10g | Carbohydrates: 26g

Tried this recipe?Let us know how it was!

Why We Love This Recipe

There are so many reasons to love this recipe:

1. It takes minimal effort yet yields maximum flavor. Simply mix, bake, and enjoy. While it’s cooking, you can even get a short at-home workout in as you aren’t standing over the stove.
2. It’s such a good recipe for meal prep—enjoy one pan for dinner and save the second pan for lunches throughout the week or dinner later in the week.
3. It’s nutritious and satisfying. The plant-based protein and fiber, along with essential vitamins and minerals, will keep you going.
4. Customizable—is it too citrus-forward? Pull back on the lemon. Is broccoli on sale? Add that instead of cauliflower. Want a little more crunch? Toss in some chickpeas. The options are endless!
5. Last but not least, it’s crowd-pleasing. You don’t have to be vegetarian to love the rich, complex flavors in this dish.

Give this simple tofu tray bake a try and discover how easy and delicious healthy eating can be.