Sheet Pan Teriyaki Tofu

Sheet Pan Teriyaki Tofu

Prep Time 15 mins
Cook Time 25 mins
Course Dinner, Lunch, Main Dish
Cuisine American, Asian
Servings 4 servings


  • 14 oz Tofu
  • 1 lb Asparagus
  • 1/2 cup Teriyaki Sauce
  • 2 tbsp Avocado Oil
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • Black Pepper
  • 4 cup Cooked Rice


  • Preheat oven to 425 degrees F and line a baking sheet with parchment paper.
  • Drain the tofu. I use a tofu press but you can also wrap tofu in a clean towel and place heavy pans on top. Slice the tofu into cubes.
  • Add tofu and asparagus to the pan into two even layers.
  • Drizzle with oil and sprinkle with favorite seasonings.
  • Massage tofu and asparagus until the oil and seasonings are evenly distributed.
  • Bake for around 25 to 30 minutes, tossing the tofu and asparagus halfway.
  • (Optional) Heat Teriyaki sauce for a few minutes.
  • Toss tofu in sauce until well coated.
  • Serve tofu and asparagus over rice.
  • Drizzle on more sauce if desired.


If you prefer to make your own sauce then check out my homemade Teriyaki sauce here: Teriyaki Sauce.
Keyword asparagus, sheet pan meal, teriyaki, teriyaki tofu, tofu, white rice

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