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Sheet Pan Garlic Tofu & Brussels Sprouts

By Emily Kyle, MS, RDN, CDN, CLT 34 Comments

21 Sep

This post may contain affiliate links, to find out more information, please read my disclosure statement.

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Everyone in the family will love this easy-to-make, easy to clean-up Sheet Pan Garlic Tofu & Brussels Sprouts dinner that is naturally vegan, gluten-free, and bursting with Fall flavor!

Sheet Pan Garlic Tofu & Brussels Sprouts from Emily Kyle Nutrition

Healthy Sheet Pan Dinners

Well, here we are once again and this month I was super excited for our recipe challenge:

We love throwing ingredients together on a sheet pan and roasting for a simple sheet pan dinner. They make busy weeknights a bit more manageable. (And clean-up isn’t bad either!) Show us your healthy take on a sheet pan meal.

Sheet Pan Garlic Tofu & Brussels Sprouts from Emily Kyle Nutrition

Sheet Pan Garlic Tofu & Brussels Sprouts

Sheet Pan Dinners are all the rage, and for good reason!

You literally throw everything on to one pan, bake, and enjoy! No need for dirtying up extra pots and pans, no need to multi-task by cooking several different dishes on the stove and in the oven. That’s what makes this sheet pan garlic tofu & Brussels sprouts dinner so amazing.

We all know, especially as busy moms, that when it comes to dinner time, simplicity is key.

And for me, this recipe was a no-brainer with all of the fresh Brussels sprouts we have available out in our Millennial Garden right now!

Have you ever seen how a Brussels sprout grows and is harvested? It’s so easy a two year old can do it – literally! Just watch this 60-second clip of my toddler and I harvesting these beauties for this recipe below.

Sheet Pan Garlic Tofu & Brussels Sprouts from Emily Kyle Nutrition

To Tofu or Not to Tofu?

Meat and I have a very on-again, off-again relationship and ever since I got my own flock of chickens for sustainable farm-fresh eggs, I’ve been totally off meat. Now, that doesn’t mean tomorrow I may not have a chicken wing if I do desire, but I am in the experimental stages with tofu and love how it turned out in this recipe.

However, this recipe can be made the exact same way with chicken if you have meat eaters in the family

The dried cranberries and pumpkin seeds add the perfect sweet and salty flavor, as well as the perfect addition of chewy and crunchy to bring everything together in to a meal everyone will love!

Sheet Pan Garlic Tofu & Brussels Sprouts from Emily Kyle Nutrition
Sheet Pan Garlic Tofu & Brussels Sprout Dinner

Sheet Pan Garlic Tofu & Brussels Sprout Dinner

Yield: 4 people
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Everyone in the family will love this easy-to-make, easy to clean-up Sheet Pan Garlic Tofu & Brussels Sprouts dinner that is naturally vegan, gluten-free, and bursting with Fall flavor.

Ingredients

  • 14 ounce package of Extra Firm Organic Tofu, pressed
  • 1 pound Brussels Sprouts, cleaned and diced, approximately 2 cups prepared
  • 1 tablespoon olive oil
  • 2 tablespoon balsamic vinegar
  • 1 tablespoon minced garlic
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 cup dried cranberries
  • 1/4 cup pumpkin seeds
  • 1 tablespoon balsamic glaze

Instructions

  1. Preheat the oven to 400 degrees F
  2. Drain the excess water from the container of tofu.
  3. Dice the tofu into 1 inch bite sized pieces, and press between two clean towels for 15 minutes to wick away additional moisture. (See, Perfectly Baked Tofu Recipe for details)
  4. Harvest, clean and dice your Brussels sprouts.
  5. In a large bowl, mix together the Brussels sprouts, oil, vinegar and garlic. Add in the salt, pepper and tofu and toss gently until the tofu is well coated.
  6. Spray a foil lined baking sheet with cooking spray.
  7. Put into the oven and bake for 20 minutes.
  8. After 20 minutes, remove from the oven and stir.
  9. Evenly spread the pumpkin seeds and cranberries and return to the oven for an additional 10 minutes.
  10. Remove from the oven and drizzle with balsamic glaze.
  11. Enjoy!
Nutrition Information:
Yield: 4 Serving Size: 1/4th recipe
Amount Per Serving: Calories: 250 Saturated Fat: 2g Sodium: 190mg Carbohydrates: 18g Fiber: 3g Sugar: 13g Protein: 13g
© Emily Kyle, MS, RDN, CDN, CLT
Cuisine: American / Category: Entree
Sheet Pan Garlic Tofu and Brussels Sprouts from Emily Kyle Nutrition

DON’T FORGET YOUR MEAL PLAN

If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:

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Have you tried this recipe? Be sure to tag me on Facebook, Instagram, or let me know in the comments below ♥ 

Emily Kyle Nutrition
Emily Kyle, MS, RDN, CDN, CLT

Hi there, I’m Emily Kyle, a nationally recognized media dietitian & nutrition communications expert on a mission to help you create the happy & healthy holistic lifestyle you deserve. To help you on your wellness journey, I offer holistic health counseling and resources that focus on holistic health & wellness, anti-inflammatory, whole food recipes, and my love for gardening inside #TheMillennialGarden.

https://www.emilykylenutrition.com
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Filed Under: Dairy Free, Entree, Gluten Free, Healthy Living, The Millennial Garden, Vegan, Vegetarian Tagged With: Garden Inspired Recipe, Gardening, Healthy Recipe, The Millennial Garden

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Comments

  1. Emily Kyle says

    December 29, 2018 at 9:09 am

    I hope it turned out great, your variation sounds awesome!

  2. Nicole D. says

    December 23, 2018 at 9:44 pm

    So glad I ran upon this recipe. I didn’t any balsamic vinegar, so I used Asian Ginger Vinaigrette salad dressing instead. I also added onion and just a couple pinches of red pepper flakes. It’s in the oven now. Fingers crossed for a yummy meal.

  3. Emily Kyle says

    July 25, 2018 at 8:17 am

    Hi Kitty, you can buy balsamic glaze at the store or you could make it at home if you were feeling really ambitious! Here is the product I use: https://www.wegmans.com/products/grocery-food/vinegar/glaze/organic-glaze-with-balsamic-vinegar-of-modena.html

  4. Kitty says

    July 24, 2018 at 7:30 pm

    Is there a balsamic glaze product or is this recipe meant to make it as well?

  5. Emily Kyle says

    June 25, 2018 at 2:58 pm

    So glad you enjoyed this recipe, Carla! Let me know how it goes with the sweet hot chili sauce– it’s so fun to experiment with different flavors! You could definitely play around with some other veggies too– give broccoli or cabbage a try (although roasting time may be slightly different)!

  6. Carla Dodd says

    June 1, 2018 at 7:26 pm

    We loved this, though we combined balsamic and honey since we were low on the vinegar. Cranberries and seeds were great! Toying with using sweet hot chili sauce for some kick next time.

    Would like to mix it up. Are there other vegetables that would also work?

  7. Emily Kyle says

    April 21, 2018 at 2:33 pm

    Thank you, Salina! I have never tried it that way, but if you do please let us know how it turns out 🙂

  8. Salina says

    April 14, 2018 at 8:23 pm

    This recipe is so intriguing! Wondering if you’ve ever tried using Brussels sprouts that you froze for later use?

  9. Emily Kyle says

    October 8, 2017 at 10:18 am

    Thanks so much, Agness! I personally do not like the taste of fresh cranberries, so I wouldn’t be the best person to ask (haha!) But give it a try and let us know how it turns out 🙂

  10. Emily Kyle says

    October 8, 2017 at 10:17 am

    Thank you so much, Karman! Enjoy 🙂

  11. Karman | The Nutrition Adventure says

    October 4, 2017 at 2:16 pm

    How creative! A great blend of colors and flavors 🙂

  12. Agness of Run Agness Run says

    October 2, 2017 at 9:51 am

    Yum! This dish is an awesome autumn recipe! I will definitely prepare it soon. Is it possible to use fresh instead of dried cranberries?

  13. Emily Kyle says

    September 30, 2017 at 4:54 pm

    Thank you, Rachel! You could easily swap the tofu for chicken if that sounds more delicious to you 🙂

  14. Emily Kyle says

    September 30, 2017 at 4:53 pm

    You are just so kind, thank you Lorie!

  15. Emily Kyle says

    September 30, 2017 at 4:53 pm

    Me too! The crispier the better 🙂

  16. Emily Kyle says

    September 30, 2017 at 4:53 pm

    Awesome, enjoy Alisa!

  17. Emily Kyle says

    September 30, 2017 at 4:52 pm

    That’s why I love them the most – no clean up!

  18. Emily Kyle says

    September 30, 2017 at 4:52 pm

    Thank you, Ana! A perfect flavor combination 🙂

  19. Emily Kyle says

    September 30, 2017 at 4:51 pm

    Thanks, Kristina!

  20. Emily Kyle says

    September 30, 2017 at 4:51 pm

    Thank you so much for your kind words, Christine!!

  21. Emily Kyle says

    September 30, 2017 at 4:51 pm

    Thank you so much, Whitney! I hope you love it 🙂

  22. Emily Kyle says

    September 30, 2017 at 4:50 pm

    Yes, perfect for Meatless Monday! Thanks, Ashley!

  23. Ashley | FIt Mitten Kitchen says

    September 27, 2017 at 4:26 pm

    Brussels sprouts are my FAVORITE! And I love that you added tofu here – perfect Meatless Monday meal 🙂

  24. Whitney @ To Live & Diet in L.A. says

    September 27, 2017 at 2:10 pm

    What a creative recipe! I love that you incorporated all the traditional fall/Thanksgiving flavors but in a meat-free meal. This is perfect for those following plant-based diets this season – I can’t wait to try it!

  25. Christine - Jar Of Lemons says

    September 26, 2017 at 11:24 pm

    Obsessed with how beautiful your photos are! Everything looks SO delicious. Love how perfect this is for an easy fall dinner!

  26. Kristina @ Love & Zest says

    September 26, 2017 at 10:37 pm

    If this sheet pan dish doesn’t scream Fall I don’t know what will!

  27. Ana Alarcon says

    September 26, 2017 at 5:40 pm

    LOVE Sweet and savory together, this looks amazing!

  28. Jessica @ Small Bites by Jessica says

    September 26, 2017 at 9:56 am

    This meal would be a big hit around here! Love how easy sheet pan dinners are to make AND clean up! 🙂

  29. Alisa Fleming says

    September 26, 2017 at 12:07 am

    We are totally out of produce, but I have everything else on hand! Putting those Brussels on the shopping list for tomorrow …

  30. Laura says

    September 25, 2017 at 10:21 pm

    This recipe is perfect! I love both my tofu and Brussels super crispy!

  31. Lorie Yarro says

    September 25, 2017 at 10:06 pm

    This has to be the prettiest meal I’ve ever seen. I’m literally dying to make it. And so simple? Yes please!

  32. Rachel says

    September 25, 2017 at 7:57 pm

    I love this recipe. I don’t love tofu but we do eat it quite a bit. This looks like a great way to maybe rekindle the love!

  33. Emily Kyle says

    September 24, 2017 at 7:18 am

    Thank you so much, I would love to learn more!

  34. Deborah @ Confessions of a mother runner says

    September 22, 2017 at 8:27 am

    This is a perfect fall dish! I love the cranberries in there. Would love to have you join my meatless Monday link up next week too.

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Meet Emily

Hi there, I'm Emily Kyle, a nationally recognized media dietitian & nutrition communications expert on a mission to help you create the happy & healthy holistic lifestyle you deserve. To help you on your wellness journey, I offer holistic health counseling, resources inside The School of Health & Happiness, and this blog which focuses on holistic health and wellness, anti-inflammatory, whole food recipes, and my love for Mother Nature inside #TheMillennialGarden.

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