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Miso Tofu with Rice and Veggies- ina flavoful miso marinade. A simple vegan meal that can be baked in the oven on a sheet pan.

Miso Tofu Bowl

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 15 reviews
  • Author: Tonia | Feasting at Home
  • Prep Time: 25
  • Cook Time: 25
  • Total Time: 50 minutes
  • Yield: 4 1x
  • Category: vegan, sheet pan dinner, main
  • Method: baked
  • Cuisine: japanese
  • Diet: Vegan


This Miso Tofu Bowl  can be made with tofu (or salmon or chicken) and veggies on a sheet pan, with a flavorful Miso Marinade. Vegan adaptable!  (Updated 3/2022)


Units Scale

Marinade / Dressing

  • 2 tablespoon sesame oil
  • 3 tablespoons soy
  • 2 tablespoons miso
  • 1 tablespoon fresh ginger
  • 1 garlic clove
  • 2 tablespoons rice vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon orange zest
  • 1/4 cup orange juice


  1. Preheat oven to 425F. If serving over a grain or noodle, cook according to the package directions.
  2. Make the marinade, blending all ingredients in a blender until smooth.
  3. Slice carrots into 1 inch strips by slicing the carrot in half lengthwise and then each halve into 2 -4 strips (depends on the size of your carrots) cut the strips into approximate 1 inch sections (or a size that will easily fit into your mouth!)  Slice asparagus in 1-2 inch sections.  Blot tofu with paper towels and slice into ¾- 1 inch slices, blot again.
  4. Line a sheet pan with parchment.  Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, spread out in single layer on the sheemt pan. Repeat this process with the tofu and asparagus.  Spoon a little more glaze on top of the tofu (or salmon chicken) and season with salt and pepper and add chili flakes, if desired.
  5. Bake in the preheated oven checking after 15 minutes.  If the asparagus is thin, it may be ready to take out now.  (Use thick asparagus if you don’t want to bother with removing halfway through).  Tofu and carrots will take about 25 minutes.  Remove from oven.
  6. Build the bowl- on top of rice, grains or noodles, arrange tofu, carrots, asparagus, avocado, micro-greens, beet kraut (or kimchi or cucumber kimchi pickles!)

Garnish with cilantro, toasted sesame seeds, roasted cashews, and chives or scallions.


If using salmon, depending on how thick, it may only need 10-15 in the oven, so either take it out early, or put it in later. Chicken breast ( boneless) will cook relatively the same amount of time as carrots and tofu ( give or take) but always check as thicker or larger breasts will obviously take longer, and smaller may take less time.


  • Serving Size:
  • Calories: 257
  • Sugar: 9.4 g
  • Sodium: 69.3 mg
  • Fat: 16.9 g
  • Saturated Fat: 2.4 g
  • Carbohydrates: 22.2 g
  • Fiber: 7.9 g
  • Protein: 8.7 g
  • Cholesterol: 0 mg