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🍜 Thai · Main · Easy difficulty · Vegan

Low-GI Thai Tofu Sheet-Pan Roast with Vegetables

A diabetic-friendly sheet-pan roast with vegetables with tofu, lemongrass, ginger and chilli, Thai flavours and no gluten.

Prep time
10 min
Cook time
30 min
Total time
40 min
Servings
4
Calories
452 kcal
Protein
20 g
Carbs
21 g
Fat
32 g
Course
Main

About this Thai baked dish

Low-GI Thai Tofu Sheet-Pan Roast with Vegetables is a Thai main built around extra-firm tofu. It takes about 40 min from start to finish, 10 minutes of prep and 30 minutes of cooking, and serves 4.

Cooking method: baked dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.

Good for: diabetic-friendly, meal prep, one-pot wonders.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 400 g extra-firm tofu, cubed
  • 2 cups broccoli florets
  • 1 cup red pepper, chopped
  • 1 red onion, cut into wedges
  • Seasoning: lemongrass, ginger and chilli
  • Sauce: 1 tbsp fish sauce (or tamari) and 1 tbsp lime juice
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Heat the oven to 220°C (200°C fan).

    Heat
    Oven to temperature (about 10-15 minutes)
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  2. Step 2. Toss the tofu with lemongrass, ginger and chilli and 1 tbsp fish sauce (or tamari).

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  3. Step 3. Spread on a lined sheet pan with the vegetables, leaving space between pieces.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Roast for 32 minutes, turning halfway, until golden and cooked through.

    Heat
    Oven at the stated temperature (check with a thermometer if you can)
    Look for
    Bubbling edges, a golden top and a rich baked smell.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Opening the oven door repeatedly drops the temperature. Cover loosely with foil if the top browns too fast.

  5. Step 5. Rest for 5 minutes.

    Heat
    Off, let it sit
    Look for
    Steam slows, juices settle and the dish firms up slightly.
    Why it matters
    Resting lets juices redistribute and flavours settle, and the food is easier to slice and eat.
    Avoid
    Skipping the rest: juices run out and the dish falls apart.

  6. Step 6. Scatter with Thai basil and lime wedges and serve from the pan.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

Chef's tip

Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.

Equipment you will need

  • Oven
  • Baking dish
  • Mixing bowl

Nutrition per serving

Estimated per serving: 452 kcal, 20 g protein, 21 g carbohydrate and 32 g fat. Roughly 18% of the energy comes from protein, 19% from carbohydrate and 64% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Low-GI Thai Tofu Sheet-Pan Roast with Vegetables

Substitutions and variations

  • Cover with foil for the first half of baking to stop the top browning too fast.
  • Use Greek yogurt in place of cream for a lighter topping; stir it in off the heat to avoid curdling.
  • Check doneness with a skewer or thermometer rather than relying on time alone.

Frequently asked questions about Low-GI Thai Tofu Sheet-Pan Roast with Vegetables

How long does Low-GI Thai Tofu Sheet-Pan Roast with Vegetables take to make?

It takes about 40 min in total: 10 minutes of prep and 30 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 452 kcal, with 20 g protein, 21 g carbohydrate and 32 g fat. These are estimates for the recipe's 4 servings.

Is Low-GI Thai Tofu Sheet-Pan Roast with Vegetables gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Low-GI Thai Tofu Sheet-Pan Roast with Vegetables ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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