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Hawaiian Tofu Sheet Pan

Name: Hawaiian Tofu Sheet Pan
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Hawaiian
Ingredients: 1 block firm tofu, pressed and cubed; 1 cup fresh pineapple, cut into chunks; 1 bell pepper, sliced (any color); 2 tablespoons soy sauce or tamari; 2 tablespoons maple syrup; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon ginger powder; Salt and pepper to taste; Cooked rice or quinoa for serving (optional)

Bright, salty-sweet, and ridiculously simple, this Hawaiian Tofu Sheet Pan turns weeknight dinner into a small celebration. Cubes of crisped tofu roast alongside juicy pineapple and bell pepper in a sticky maple-soy glaze — ready in about 30 minutes and easy to scale up for guests. If you enjoy quick sheet-pan meals, you might also like this savory twist on weeknight classics like our Hawaiian chicken sheet pan — same idea, totally different protein.

Why make this recipe
If you’re tired of complicated dinners that require babysitting multiple pans, this recipe is perfect because it consolidates protein, produce, and glaze on one tray for minimal fuss and maximum flavor. It’s a great way to enjoy tropical, comforting flavors without deep frying or long marinades, and it’s easy to adapt for vegan or gluten-free diets.

Ingredients

1 block firm tofu, pressed and cubed
1 cup fresh pineapple, cut into chunks
1 bell pepper, sliced (any color)
2 tablespoons soy sauce or tamari
2 tablespoons maple syrup
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon ginger powder
Salt and pepper to taste
Cooked rice or quinoa for serving (optional)

Step-by-Step Guide to Making Hawaiian Tofu Sheet Pan

Prep the tofu (10–15 minutes).
- Pressing tofu removes excess water so it crisps instead of steaming. Wrap the block in a clean kitchen towel or paper towels and place something heavy on top (a cast-iron skillet or a few canned goods) for 10–15 minutes. If you’re short on time, slice the tofu and pat vigorously to remove as much moisture as possible.
Preheat and line your pan.
- Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper or a silicone liner for easy cleanup and to prevent sticking.
Make the glaze.
- In a medium bowl, whisk together 2 tablespoons soy sauce (or tamari for gluten-free), 2 tablespoons maple syrup, 1 tablespoon olive oil, 1 teaspoon garlic powder, 1 teaspoon ginger powder, and salt and pepper to taste. Taste and adjust: if you want more sweetness, add a little more maple syrup; if you like more tang, a small splash of rice vinegar brightens it.
Cube and toss.
- Cube the pressed tofu into 1-inch pieces and add to the bowl with the glaze. Toss gently so the tofu is evenly coated. Add the pineapple chunks and sliced bell pepper, and toss again until everything is glossed in the glaze.
Arrange on the sheet pan.
- Spread the tofu, pineapple, and bell pepper in a single layer across the prepared sheet pan. Give space between pieces so hot air circulates — crowding causes steaming and reduces crisp.
Roast (25–30 minutes).
- Bake for 25–30 minutes, flipping the tofu and stirring the vegetables halfway through (about at 12–15 minutes). The tofu should be golden at the edges and slightly caramelized from the maple glaze; the pineapple will be tender with browned edges, and the peppers will be softened but not mushy.
Finish and serve.
- Remove from the oven and taste for seasoning — a pinch more salt or an extra drizzle of soy/maple glaze can bring it home. Serve warm over cooked rice or quinoa, and garnish with chopped green onions, sesame seeds, or a squeeze of lime if you like a citrus lift.

Storage — Best Way to Store Hawaiian Tofu Sheet Pan

Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3–4 days at 40°F (4°C) or below.
Freeze: For longer storage, freeze in a sealed freezer-safe container or heavy-duty freezer bag for up to 2 months at 0°F (-18°C). Thaw overnight in the fridge before reheating.
Reheating temperature/time: Reheat in a 350°F (175°C) oven for 10–12 minutes to regain some crispiness, or microwave on medium power in 30–45 second bursts until hot (microwaving will soften the tofu and veggies).

Serving Suggestions for Hawaiian Tofu Sheet Pan

Base ideas: Serve the sheet-pan mix over steamed jasmine rice, brown rice, or fluffy quinoa for a filling bowl. For a lighter meal, spoon it onto a bed of mixed greens or baby spinach — the warm tofu slightly wilts the leaves for a satisfying warm salad.
Sauce & garnish: Offer optional toppings such as toasted sesame seeds, chopped cilantro, sliced green onions, or a lime wedge. Drizzle with a little extra maple-soy glaze, sriracha mayo, or a peanut-ginger sauce for variation.
Family-style: Plate the sheet pan on the table with bowls of rice and toppings so everyone can build their own bowls — simple and sociable.

Tips to make Hawaiian Tofu Sheet Pan (Q&A style)
Q: How do I keep the tofu crispy?
A: Start with well-pressed tofu and make sure pieces are spaced apart on the sheet pan. Use high heat (400°F/200°C) and flip halfway through so all sides brown. Reheating in the oven instead of the microwave also preserves crispness.

Q: Can I make the glaze ahead of time?
A: Yes — the maple-soy glaze can be mixed up to 48 hours ahead and refrigerated. Bring to room temperature before tossing with tofu so the oil and syrup emulsify smoothly.

Q: What if my pineapple is super juicy and makes the pan soggy?
A: Choose firmer, slightly underripe pineapple if possible; toss the pineapple with a light sprinkle of cornstarch to absorb excess juice and help caramelization. Alternatively, roast the pineapple on one side of the pan and the tofu on the other.

Q: Need to make it gluten-free or soy-free?
A: Use tamari for gluten-free. For soy-free, substitute coconut aminos in place of soy sauce and check other ingredients for hidden gluten or soy.

Variations

Tropical BBQ Twist (bullet): Swap maple syrup for equal parts pineapple juice and a tablespoon of molasses or brown sugar, then finish with a brush of your favorite BBQ sauce during the last 5 minutes for a grilled-BBQ note.
Protein swap (paragraph): If you want to change the protein, tempeh is a hearty substitute — slice it into cubes and steam or simmer briefly before roasting to cut bitterness. For a non-soy, meaty option, use chicken thighs (increase cooking time and ensure internal temperature reaches 165°F/74°C). Each swap changes texture and cook times, so adjust roasting time and pre-treatment (pressing tofu vs. parboiling tempeh, for example) accordingly.

Frequently Asked Questions (FAQs)

Q: Can I use frozen tofu?
A: Yes — frozen, thawed tofu has a chewier texture that absorbs more glaze. Squeeze out excess water after thawing and press briefly before cubing.

Q: How can I make this less sweet?
A: Reduce the maple syrup to 1 tablespoon and add a teaspoon of rice vinegar or a squeeze of lime to balance sweetness with acidity.

Q: Is this recipe meal-prep friendly?
A: Absolutely. Roast a large batch at the start of the week and portion into containers with rice and fresh greens. Reheat in the oven for best texture.

Q: Can I make this on the grill?
A: Grilling works well for pineapples and peppers — thread tofu on skewers or use a grill basket to avoid losing pieces. Brush with glaze and cook over medium heat until charred and warmed through.

What if I don’t have parchment paper? Use a lightly oiled sheet pan to prevent sticking and spread tofu in a single layer to help with crisping. If sticking occurs, use a thin metal spatula to gently release browned edges.

Q: How do I prevent the pineapple from burning?
A: Pineapple sugars caramelize and can char quickly. If you notice excessive browning, lower the heat to 375°F (190°C) and extend the cook time by a few minutes, or move the pan to a lower rack.

Variation (additional idea)

Spicy Pineapple-Sriracha (bullet): Add 1 teaspoon sriracha to the glaze and finish with sliced jalapeños or crushed red pepper flakes for a spicy-sweet kick. This is especially good if you like contrasts between heat and fruit.

Extra cooking notes and troubleshooting

Ingredient swaps: If you only have light-colored sweeteners (agave, honey for non-vegan) the flavor will shift slightly; honey will give a floral sweetness, agave a neutral sweetness. Olive oil can be swapped for neutral oils like avocado if you prefer.
Even browning: Rotate the pan at the halfway flip for even browning if your oven has hot spots. Spread a thin layer of glaze rather than drenching ingredients — too much glaze pools and prevents crisping.

More serving combos and pairings

Tacos: Use roasted tofu and pineapple in warm corn or flour tortillas with shredded cabbage and a drizzle of lime crema for Hawaiian-inspired tacos.
Grain bowls: Build bowls with coconut rice, roasted pineapple-tofu, cucumbers, pickled red onion, and a sprinkle of macadamia nuts for crunch.
Lettuce wraps: Spoon the mixture into crisp butter lettuce cups and top with crushed peanuts for a lighter option.

Final thoughts and health notes
This Hawaiian Tofu Sheet Pan is a crowd-pleaser that balances sweet, savory, and umami elements while keeping cleanup to a minimum. Tofu supplies plant-based protein and is an excellent canvas for the tropical glaze; pineapple brings vitamin C and bromelain, an enzyme that can tenderize and add a bright flavor. Adjust the sugar levels and sodium to suit your dietary needs, and enjoy a flexible, nourishing meal that’s as weeknight-friendly as it is party-ready.

Conclusion

For a similar sheet-pan approach that uses teriyaki-style flavors and pineapple, you might enjoy this inspiration from Sheet Pan Teriyaki Tofu with Pineapple and Veggies – Ginger Hultin, which explores a comparable glaze and vegetable mix. If you’re looking for a Hawaiian BBQ bowl take on tofu with pineapple, the recipe at Hawaiian BBQ Tofu Bowl Recipe with Pineapple – The Herbeevore offers another tasty variation and plating ideas.