Oven-Roasted Tofu

Oven-Roasted Tofu

Seasoned tofu with colorful vegetables.


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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 35 mins
Extra Time: 1 hr
(for marinating)

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Dairy-Free Recipe


  • 16 oz extra firm tofu, drained
  • 3 Tbsp balsamic vinegar
  • 2 tsp soybean oil (vegetable oil)
  • 2 Tbsp sugar
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano leaves, crushed
  • 1/2 tsp salt
  • 1 sweet red pepper (bell pepper), quartered
  • 4 medium onion, quartered
  • 4 medium mushrooms, quartered
  • 1 Tbsp chopped parsley, for garnish


Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. If desired, score surfaces to allow more marinade to penetrate the tofu.

Combine vinegar, oil, sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture. Let stand for 30 minutes, brush again and let stand 30 minutes longer.

Bake tofu, pepper and onion at 500ºF for 30 to 35 minutes. Turn once halfway through baking time. Add mushrooms during last half of roasting time. Transfer to platter and sprinkle with parsley.


As a cooling relish, serve soy yogurt, drizzled with oil and topped with slivered nuts and pomegranate seeds.

Serving suggestion is not included in the nutritional analysis.

Thanks to United Soybean Board

Nutritional Info (per serving)

CALORIES 138 cals
Kilojoules 578 kJ
Fat 4.6 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 367 mg
Carbohydrates 15.5 g
Fiber 1.3 g
Total Sugars 9.0 g
Protein 9.5 g
Calcium 212.0 mg
Note: A dash indicates no data is available.