Sheet-Pan Citrus Rosemary Tofu with Rainbow Veggie Tangle (Plant-Based, Low-Fat)

Introduction

Sheet-Pan Citrus Rosemary Tofu with Rainbow Veggie Tangle is the kind of plant-based dish that feels both vibrant and effortless—an ideal option for busy weeknights, meal prep sessions, or anytime you want a dinner that feels refreshing yet comforting. This low-fat, nutrient-rich sheet-pan meal showcases the magic of citrus-marinated tofu paired with a colorful medley of vegetables that roast into caramelized perfection. The combination of bright orange and lemon, woodsy rosemary, and the gentle crispness of oven-roasted tofu creates a dish that’s as fragrant as it is satisfying.

What makes this recipe truly special is its simplicity: everything cooks on one pan, cleanup is minimal, and the flavors are dynamic enough to impress guests while still being easy enough for everyday cooking. The “rainbow veggie tangle” brings together a visually stunning array of textures—from tender sweet potatoes to lightly charred bell peppers and ribboned carrots—creating both nutritional balance and eye-catching appeal. Whether you’re looking for a wholesome vegan dinner or a colorful entrée to brighten your weekly menu, this dish delivers hearty, wholesome comfort in every bite.

Ingredients

This recipe uses fresh, whole-food ingredients that combine bright citrus, aromatic herbs, and a spectrum of vegetables for a nutritious, low-fat plant-based meal.

• For the Citrus Rosemary Tofu:
• 14 oz extra-firm tofu, pressed and sliced into 1/2-inch slabs
• 2 tablespoons fresh orange juice
• 1 tablespoon lemon juice
• 1 teaspoon orange zest
• 1 teaspoon lemon zest
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon maple syrup
• 1 teaspoon finely chopped fresh rosemary
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• For the Rainbow Veggie Tangle:
• 1 medium sweet potato, peeled and thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 medium carrots, ribboned with a vegetable peeler
• 1 small red onion, thinly sliced
• 1 tablespoon olive oil (optional for low-fat version, omit or reduce)
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

Instructions

These step-by-step instructions guide you through marinating the tofu, preparing the colorful vegetables, and roasting everything on a single sheet pan for maximum ease and flavor.

1. Press and prepare the tofu (10 minutes): Begin by pressing the tofu to remove excess water. Use a tofu press or wrap the tofu block in a clean kitchen towel and place a heavy pan on top. Pressing the tofu helps it absorb the citrus rosemary marinade more effectively and ensures a firmer texture once roasted. After pressing, slice the tofu into even 1/2-inch slabs and set aside.
2. Make the citrus rosemary marinade (5 minutes): In a medium bowl, whisk together the orange juice, lemon juice, orange zest, lemon zest, soy sauce, maple syrup, rosemary, garlic powder, and black pepper. The combination of citrus and herbs creates a bright, fragrant, slightly sweet marinade that complements the tofu beautifully.
3. Marinate the tofu (20–30 minutes): Lay the tofu slices in a shallow dish or a resealable bag and pour the marinade over them, ensuring each piece is fully coated. Let the tofu marinate for at least 20 minutes, flipping occasionally. If you have more time, marinate for up to an hour for deeper flavor penetration.
4. Preheat the oven (5 minutes): Set your oven to 425°F. A higher roasting temperature helps the vegetables caramelize and gives the tofu nicely crisped edges without drying it out.
5. Prepare the rainbow vegetables (10 minutes): While the tofu marinates, prepare your vegetable tangle. Slice the sweet potato thinly so it cooks at the same rate as the other veggies. Ribbon the carrots using a vegetable peeler for delicate curls that roast beautifully. Slice the bell peppers and red onion. In a large bowl, toss all the prepared vegetables with olive oil (or omit for a very low-fat version), smoked paprika, salt, and pepper. The paprika adds a subtle smokiness that enhances the citrus flavors in the tofu.
6. Arrange everything on the sheet pan (5 minutes): Line a large sheet pan with parchment paper for easy cleanup. Spread the seasoned vegetables across the pan in an even layer. Create space in the center or along one side for the tofu slices. Lay the marinated tofu evenly without overlapping. Drizzle any remaining marinade over the tofu slices.
7. Roast the vegetables and tofu (25–30 minutes): Place the sheet pan in the preheated oven. Roast for about 15 minutes, then carefully flip the tofu pieces using a spatula to ensure even browning. Gently toss the vegetables so they roast uniformly. Continue roasting for another 10–15 minutes, or until the edges of the tofu are golden and the vegetables are tender with slight caramelization.
8. Check for doneness and adjust seasoning (2–3 minutes): Once roasting is complete, taste a few vegetable pieces and adjust with extra salt, pepper, or a splash of fresh lemon juice for brightness. The citrus will liven up the roasted flavors beautifully.
9. Optional crisping step (3–5 minutes): If you prefer your tofu crispier, broil the sheet pan on high for 2–3 minutes, watching closely to prevent burning. This step also adds slight char to the vegetables, enhancing their sweetness and complexity.
10. Serve immediately (2 minutes): Plate generous portions of the rainbow veggie tangle and top with slices of citrus rosemary tofu. Garnish with fresh rosemary or a sprinkle of citrus zest for added aroma.

Tips and Variations

For best results, make sure your tofu is well pressed—this single step makes a dramatic difference in texture, helping the tofu brown and absorb flavor uniformly. Another essential tip is slicing vegetables evenly; thinner slices ensure your sweet potatoes cook at the same pace as the bell peppers and carrots, preventing undercooking or burning. Avoid overcrowding your sheet pan, as this can cause steaming instead of roasting.

For variations, try swapping sweet potato for butternut squash or using purple carrots for an even more vibrant color palette. If rosemary isn’t your favorite, thyme or fresh basil can work beautifully with citrus. For a spicy twist, add crushed red pepper flakes to the marinade or sprinkle chipotle powder over the vegetables.

To keep the dish oil-free, simply omit the olive oil; the vegetables will still roast nicely thanks to natural moisture. For meal prep, store leftovers in airtight containers in the fridge for up to four days. Reheat in the oven at 375°F for 10–12 minutes to revive crisp edges, or enjoy the tofu chilled for a refreshing lunch.

Serving Suggestions

This sheet-pan meal shines as a complete entrée, but it pairs wonderfully with a variety of sides and enhancements. Serve the tofu and vegetable tangle over warm quinoa or brown rice for added heartiness, or spoon it onto a bed of mixed greens for a lighter option. The citrus and rosemary flavors also complement creamy additions like hummus or a plant-based yogurt drizzle seasoned with lemon and garlic.

For presentation, aim to highlight the vibrant colors—plate the sweet potato slices first, add the pepper and carrot tangle on top, then layer the golden tofu across the center. Finish with fresh herbs or thin citrus slices for a visually stunning meal. This dish also works beautifully in grain bowls or as a component in meal-prep containers, bringing color and brightness to your week.

Nutritional Information

Approximate nutrition per serving (recipe serves 4):
Calories: 265
Protein: 15g
Carbohydrates: 34g
Fat: 6g
Fiber: 7g
Sugars: 12g
Sodium: 320mg
These values will vary slightly depending on whether you include the optional olive oil.

Conclusion

Sheet-Pan Citrus Rosemary Tofu with Rainbow Veggie Tangle is more than just a healthy, plant-based dinner—it’s a colorful, aromatic experience that brings together freshness, comfort, and simplicity. Whether you’re cooking for yourself, serving family, or entertaining guests who appreciate a lively, nutrient-rich meal, this dish offers a perfect balance of flavor and convenience. Give it a try the next time you need a vibrant weeknight meal, and don’t forget to share your creations—you may inspire someone else to fall in love with plant-based cooking!