If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

The post Sheet Pan Tofu and Veggies in Sesame Sauce appeared first on MyFitnessPal Blog.

Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

The post Sheet Pan Chicken With Cauliflower & Olives appeared first on MyFitnessPal Blog.