High-Protein Vegan Greek Sheet Pan

There’s nothing quite like the delightful aroma of roasted veggies mingling with savory herbs that can bring any kitchen alive, right? Packed with protein from the tofu and an array of colorful veggies, this Vegan Greek Sheet Pan Dinner is not just eye-catching, but also has about 17 grams of protein per serving. And the best part? It’s ready in one pan with minimal cleanup—perfect for busy weeknights when time is at a premium.

Print

Why This Vegan Greek Sheet Pan Dinner is a Weeknight Winner

Imagine coming home after a long day, and instead of the usual, repetitive meal prep, you can toss everything onto one sheet and let the oven do the magic. This Vegan Greek Sheet Pan Dinner not only simplifies your cooking routine but also delivers vibrant flavors that will satisfy your craving for something fresh and filling. Plus, the hearty combination of tofu, olives, and Mediterranean spices will have your family asking for seconds—even from the kids!

The Essentials

For this dish, you’ll need to gather a few simple items that burst with flavor and nutrition:

• 2 tablespoons olive oil
• 1 lemon, juiced (about 3 tablespoons)
• 4 cloves garlic, minced or pressed
• 1 tablespoon dried oregano
• 1 teaspoon dried basil
• 2 teaspoons Dijon mustard
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (350g/12.3oz) block extra-firm tofu, drained, and torn into bite-sized pieces
• 1 medium zucchini, cut into half moons
• 1 bell pepper (any color), sliced
• 1 medium red onion, thickly sliced
• 1 pint cherry or grape tomatoes (2 cups), left whole
• 1/2 cup kalamata olives (pitted if preferred)
• 1/4 cup vegan feta (homemade or store-bought), crumbled
• Optional for serving: cooked rice, warmed pita bread, vegan tzatziki, hummus, roasted potatoes, fresh oregano, or parsley

Step-by-Step Method

Ready to transform those humble ingredients into a stunning meal? Follow these steps:

1. Preheat the oven to 400 degrees F (200 degrees C). This ensures everything cooks evenly and gets that lovely caramelization.
2. In a small bowl, add all of the Greek seasoning ingredients, stir, and set aside. This blend is what will infuse your veggies and tofu with flavors that dance on your tongue.
3. On a large baking sheet, spread the tofu, zucchini, bell pepper, red onion, and cherry tomatoes in an even layer. This allows for optimal roasting and flavors meld beautifully together.
4. Drizzle the Greek seasoning mixture over top and use your hands to toss the ingredients well until everything is well coated in the seasoning. Don’t skip this step—it’s where all the magic begins.
5. Bake for 35-40 minutes, stopping to stir halfway through, until everything is cooked and golden brown in some places. The stirring guarantees a golden hue all around.
6. Remove from the oven, then sprinkle over the olives and vegan feta. The feta adds a creamy touch against the vibrant roasted veggies. Serve hot alone or with cooked rice, warmed pita bread, vegan tzatziki, hummus, roasted potatoes, fresh oregano, or parsley, if desired.

Healthy Reasons to Love This

Each serving of this Vegan Greek Sheet Pan Dinner contains approximately:

• Serving size: 1/4 of recipe
• Calories: 350
• Protein: 17 grams
• Carbs: 30 grams
• Fat: 18 grams
• Fiber: 7 grams

Incorporating this meal into your weekly lineup not only brings variety but also provides vitamins and minerals essential for a balanced diet. Plus, the high fiber content will keep you feeling satisfied!

Table-Ready in Minutes

Serving this Vegan Greek Sheet Pan Dinner is as simple as it gets. Just bring the baking sheet straight from the oven to the table for a beautiful family-style meal. Pair it with a light cucumber salad dressed in lemon vinaigrette or simply a dollop of fresh hummus for an extra flavor bump. This dish shines in spring and summer when all the veggies are at their peak, but it’s hearty enough for cozy fall evenings, too.

How to Store It Right

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. For optimal reheating, place the leftovers on a baking sheet and warm them in a preheated oven at 350 degrees F (175 degrees C) until heated through. One pro tip? Add a splash of water to the baking sheet before reheating to keep the veggies from drying out!

Expert Tips

1. For an extra crunch, try pan-frying the tofu in a little olive oil before adding it to the sheet. It gives a wonderful texture contrast.
2. Don’t shy away from the char! A bit of browning can dramatically enhance the flavor.
3. If you’re short on time, quickly marinate the tofu while you prep the veggies for a deeper flavor—just toss it in your seasoning mix for 10-15 minutes before baking.
4. Experiment with different seasonal vegetables; broccoli or asparagus are fantastic alternatives.
5. Garnish with freshly chopped herbs just before serving to brighten the dish.

Flavor Experiments

1. Seasonal Twist: Add some roasted carrots or Brussels sprouts when they are in season for an exciting texture variation.
2. Gourmet Touch: Swap out the vegan feta for a drizzle of tahini sauce post-baking for a nutty, creamy addition.
3. Playful Variation: Add in a handful of spinach or kale for extra greens, where the heat from the pan slightly wilts them, making a delightful contrast to crispy veggies.

Common Errors to Avoid

1. Overcrowding the pan can lead to steaming instead of roasting. Make sure the veggies have enough space for airflow.
2. Not pressing the tofu well enough can lead to soggy pieces. A quick press for 15-20 minutes will help firm it up.
3. Forgetting to stir halfway through can leave you with unevenly cooked veggies. Set a timer to remind yourself!
4. Skipping the lemon juice can drastically reduce the dish’s brightness—don’t omit it.
5. Not using fresh herbs for garnish can take away from the overall flavor experience; fresh is always best.

Creative Second-Day Ideas

1. Toss leftover veggies and tofu into a wrap with some fresh greens and a sprinkle of vegan feta for a delightful lunch on the go.
2. Create a hearty grain bowl by layering leftovers over quinoa or brown rice topped with a tahini sauce.
3. Make a Mediterranean-inspired pizza using store-bought crust: spread leftover mix on top, add a drizzle of olive oil, and bake until crispy!

Quick Questions

Can I use different vegetables in the Vegan Greek Sheet Pan Dinner? Absolutely! Feel free to replace or add any veggies like asparagus or mushrooms based on what’s fresh or in season.

Is this Vegan Greek Sheet Pan Dinner freezer-friendly? Yes, this dish freezes well. Just pack it into an airtight container for up to 3 months!

How can I make this dish spicier? Spice things up by adding some crushed red pepper flakes to the seasoning mix or drizzling over hot sauce just before serving.

What can I serve alongside this meal? Serve with a side of vegan tzatziki, some warm pita, or a crunchy Mediterranean salad made with cucumbers and olives.