Roasted Tofu and Sweet Potato Sheet Pan Bowl
Spiced baked tofu, tender roasted sweet potato, and crispy broccoli served over warm quinoa with a creamy tahini drizzle. A hearty, vegetable-packed lunch crafted to keep you full and satisfied.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
Time saver
Batch-cook the quinoa in advance to save hands-on prep time during busy weekdays.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Gently toss the cubed firm tofu
In a medium bowl, gently toss the cubed firm tofu, sweet potato cubes, and broccoli florets with olive oil, garlic powder, ground cumin, smoked paprika, and salt until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Spread the tofu
Spread the tofu, sweet potatoes, and broccoli in a single layer on the prepared baking sheet.
Tap card to mark done - 04
Roast in the oven for 25 minutes
Roast in the oven for 25 minutes, flipping the tofu and stirring the vegetables halfway through, until the sweet potatoes are tender and the broccoli edges are lightly browned.
Look for: the sweet potatoes are tender and the broccoli edges are lightly browned
Tap card to mark done - 05
Whisk the tahini
While the sheet pan roasts, whisk the tahini, lemon juice, and warm water together in a small bowl until smooth and drizzleable.
Look for: smooth and drizzleable
Tap card to mark done - 06
Assemble your bowl by placing the warm…
Assemble your bowl by placing the warm cooked quinoa at the base, topping with the roasted tofu and vegetables, and finishing with the tahini drizzle.
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