This vegan Mediterranean sheet pan dinner is made with tofu, potatoes, vegetables and a creamy yogurt tahini sauce. It's a delicious, flavorful weeknight dinner ready in about an hour.
Why we love this recipe
- Quick & easy: this recipe takes about an hour from start to finish, but it's super easy to prep and requires very little hands on time!
- Big on flavor: the marinade is packed with flavorful herbs and spices so each bite is 100% delicious. Easy doesn't have to mean boring!
- Customizable: you can easily change up the proteins, vegetables and spices for a versatile weeknight dinner.
- Vegan and gluten free – perfect for just about any dietary needs.
- Meal prep friendly: you can make this mediterranean sheet pan dinner ahead of time and enjoy all week!
Ingredients
Here are the key ingredients you'll need to make this vegan mediterranean sheet pan dinner:
- Extra firm tofu
- Vegetables: we used fingerling potatoes, mushrooms, bell pepper and red onion
- Fresh herbs: mint, parsley
- Dried herbs and seasonings: oregano, thyme, garlic and onion powder, cumin, coriander, salt, pepper.
- Lemon juice and zest
- Olive oil
Ingredient Notes
- Tofu: make sure to use extra firm here. Anything less will break up in the pan and won't get crispy.
- Potatoes: we used fingerling potatoes, but you can really use just about any variety. Yukon gold potatoes would be the best substitute, but this would also be great with red potatoes or even sweet potato.
- Mushrooms: If you don't like mushrooms, feel free to leave them out and add in more of another vegetable. Pretty much any variety of mushroom will do – we often use button or cremini.
- Vegetable substitutions: feel free to add in or substitute cauliflower, broccoli, zucchini, tomatoes, etc.
Step-by-step instructions
Here's how to make this vegan Mediterranean sheet pan dinner in a few easy steps:
Press tofu
It's essential to press your tofu before baking, otherwise it will have too much moisture and won't soak up any flavor.
To do so, drain the tofu, then wrap in a clean tea towel or several sheets of paper towel and set something heavy on top (like a cast iron pan) for 30 minutes to press out as much moisture as possible.
You can also use a tofu press if you have one!
Once the tofu is ready, cube into 1" pieces.
Make marinade
While the tofu is pressing, whisk together all ingredients for marinade.
Assemble and roast
Prep all of the vegetables. Everything should be about equal in size (except the onions, which can be larger pieces) so the vegetables cook evenly.
Toss all ingredients in the marinade. We use a large mixing bowl for this step. Yes, it's an extra dish to clean, but it's much easier to coat everything!
Transfer to a sheet pan and spread into an even layer. Roast for about 30 minutes, until vegetables are tender and slightly crispy.
Toppings
While the sheet pan dinner is in the oven, whisk together all ingredients for the yogurt tahini sauce. It's optional, but SO delicious and easy to make!
Serve with a grain of choice (or on its own) and top with halved kalamata olives and crispy chickpeas or pita chips.
Expert Tips and FAQs
- Serving suggestions: we love serving this vegan Mediterranean sheet pan dinner with simple rice pilaf. It would also be great with quinoa, cauliflower rice or another cooked grain. Or, double the potatoes for extra starch and eat as is.
- For faster cooking, you may want to split the ingredients between two sheet pans. Depending on the size of your sheet pan, one might be too small and will take forever to cook. We used an 18x13" sheet pan.
- Meal prep instructions: You can prep and roast the entire sheet pan dinner up to 5 days ahead of time. Alternatively, you can prep the vegetables and tofu, toss in the marinade and refrigerate until ready to roast. (This would actually be a great way to soak up more flavor!)
- You can also make the yogurt tahini sauce up to a week ahead of time. Store in an airtight container in the refrigerator.
This may seem like an obvious question, but no, they're not the same! Cookie sheets do not have a raised edge and would not be a good choice for a sheet pan dinner as the ingredients will fall off easily.
If you're not a fan of tofu, you can use chickpeas or seitan. If you're not vegan, you can use chicken, shrimp or another protein of choice.
Related recipes
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Mediterranean Sheet Pan Dinner
- Total Time: 1 hour 10 minutes
- Yield: 4-6 servings 1x
- Diet: Vegan
Description
This vegan Mediterranean sheet pan dinner is made with tofu, potatoes, vegetables and a creamy yogurt tahini sauce. It's a delicious, flavorful weeknight dinner ready in about an hour.
Ingredients
Sheet pan dinner:
- 14 oz extra firm tofu, drained and pressed
- 1 bell pepper pepper, sliced into 1 inch pieces
- 8 oz button mushrooms, halved or quartered
- 1 lb. fingerling potatoes, quartered*
- 1 small red onion, sliced thinly
- ¼ cup fresh chopped parsley
- 2 tbsp fresh chopped mint
- ⅓-½ cup pitted kalamata olives, halved
- Toppings: crumbled vegan feta and crispy pita chips or chickpeas
Marinade:
- ¼ cup olive oil
- 1 ½ tsp lemon juice
- 1 ½ tsp lemon zest
- 1 tsp date syrup or agave
- 2 tsp dried oregano
- 1 ½ tsp dried thyme
- 1 tsp garlic powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp fine grain kosher salt
- ½ tsp onion powder
- ½ tsp ground black pepper
Yogurt Tahini Sauce (optional):
- ½ cup plain nondairy yogurt
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp water
- 1 tsp agave or date syrup
- ½ tsp salt
- ¼ tsp garlic powder
- ¼ tsp onion powder
- Black pepper to taste
- 1 tbsp fresh chopped parsley
Instructions
- Preheat oven to 375˚F.
- Drain tofu, then wrap in a clean tea towel or several sheets of paper towel and set something heavy on top for 30 minutes to press out as much moisture as possible.
- Meanwhile, whisk together all ingredients for marinade. Prep remaining vegetables.
- Cube tofu into 1 ½-2 inch pieces and add to a bowl with diced vegetables. Toss well with marinade, then transfer everything to a large sheet pan (or two depending on the size) and roast for 25-30 minutes, stirring once halfway through.
- Meanwhile, whisk together all ingredients for the yogurt tahini sauce. Serve over rice, cauliflower rice or another cooked grain with kalamata olives, tahini yogurt sauce and crispy chickpeas or pita.
- Prep Time: 40 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Oven
- Cuisine: Mediterranean
Nutrition
- Serving Size:
- Calories: 361
- Sugar: 5.2 g
- Sodium: 793.9 mg
- Fat: 21.4 g
- Carbohydrates: 30 g
- Fiber: 5.6 g
- Protein: 15.9 g
Keywords: mediterranean sheet pan dinner
Sofia Karpova
I made this recipe and added broccoli and doubled the marinade. So so good! And I’m set with dinner for an entire week. I kept half uncooked for later. Thank you!
★★★★★
Lexi
That's so great to hear! Thank you so much for your comment. Great idea to keep half uncooked for later – nothing better than cutting down on prep time!
Teri Nelson
You two have created some of the most delicious vegetarian/vegan recipes that I have had the pleasure to come across. Made this tonight and it was a hit with both my non vegetarian hubby and me the vegetarian wanna be. I'm so happy I found your website. Thanks so much, can't wait to try another one of your amazing recipes! (PS we didn't have any potatoes so I used chick peas...)
★★★★★
Emory
I live with a family that has a lot of dietary restrictions for varying reasons. My sister's a strict vegetarian, my father's gluten-free by choice, and I try to eat vegan for health reasons. Everyone tends to be picky and dinners often end up a free-for-all. This recipe led to the rare occurrence where everyone absolutely loved dinner! My sister was even going back for seconds, which is something that almost never happens. I had to make some necessary substitutions when I realized we were out of ingredients I thought we had for the yogurt tahini sauce (honey in the place of agave, sesame seed oil in place of tahini) but the marinade was perfect, and it served great over rice. Thank you for the fantastic dinner!
★★★★★
Lexi
Hi Emory, I am so glad to hear that your entire family enjoyed this recipe! Thank you so much for your review. Have a great week!