Baked Tofu and Chickpea Mediterranean Sheet-Pan Bake
A flavorful, high-protein sheet-pan dinner featuring crispy baked tofu, hearty chickpeas, and roasted bell peppers. Designed for effortless batch cooking and easy weeknight cleanup.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Batch Cooking: Double or triple the quantities on two baking sheets to prepare dinners for up to 4 days. Store in sealed containers in the refrigerator.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with pa…
- 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 rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Wrap 150g extra-firm tofu in clean paper…
Wrap 150g extra-firm tofu in clean paper towels and press gently for 5 minutes to remove excess moisture. Cut into 3/4 inch (2cm) cubes.
Allow: 5 minutes
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Toss the cubed tofu
In a large mixing bowl, toss the cubed tofu, 0.5 cup chickpea, 0.5 pcs sliced red bell pepper, and 0.5 pcs sliced zucchini with 0.75 tbsp olive oil and 1 tbsp nutritional yeast until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the ingredients in a single
Spread the ingredients in a single, even layer across the prepared baking sheet, ensuring pieces are not overcrowded.
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Bake in the oven for 25 to…
Bake in the oven for 25 to 30 minutes, flipping halfway through, until the tofu is golden and crispy at the edges and the vegetables are tender.
Look for: the tofu is golden and crispy at the edges and the vegetables are tender
Tap card to mark done - 06
Remove from the oven and let rest…
Remove from the oven and let rest for 2 minutes before serving immediately or transferring into airtight glass storage containers for meal prep.
Allow: 2 minutes
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