Baked Tofu Steaks with Miso and Bok Choy
Recipe Overview
If you are looking for a dinner that’s both effortless and packed with flavor, this baked miso tofu sheet pan meal is the solution for busy weeknights. Ready with minimal effort, this recipe is made for evenings when you need a satisfying meal and don’t want to spend hours cooking in the kitchen.
The tofu is marinated briefly in a umami-packed miso sauce that also doubles as the sauce to coat the tofu after it is baked. By pulling double duty, the marinade makes the preparation of this meal a complete breeze. Paired with crisp-tender bok choy, this versatile meal is ready to be served however you like. You can enjoy the tofu and bok choy all by themselves, but we love to enjoy it with our favorite rice or noodles as a base.
About Our
Baked Tofu with Miso and Bok Choy
Are you feeling run down? The probiotics in miso could give your immune system the boost it needs. Has your stomach been acting up lately? The combination of fermented miso and fiber-rich bok choy might be just what your gut needs. And if you’re worried about keeping your bones strong, the calcium in tofu and bok choy is here to support you.
We aren’t saying that this dish will solve all of your problems, but it might make your day a little better. It’s tasty, good for you, and won’t leave you with a sink full of dishes. That’s an easy win for any night of the week.
Cycle hacking™ with jihi
The Miso Tofu Sheet Pan Meal is an excellent Cycle Hack™ for various phases of the menstrual cycle. During the follicular phase, the combination of protein-rich tofu and nutrient-dense bok choy supports rising energy levels and cellular regeneration. In the ovulating phase, the umami-rich miso and fresh ginger provide essential vitamins and minerals needed for high energy and optimal hormone production. For the luteal phase, the anti-inflammatory properties of ingredients like ginger, sesame oil, and miso help reduce PMS symptoms and support hormonal balance. This wholesome and nourishing meal helps maintain overall health and well-being, balancing the body naturally and effectively throughout your cycle.
What You'll Need
BABY BOK CHOY
Rich in calcium and iron, fresh baby bok choy is a fresh complement to the creamy tofu.
CORNSTARCH
Cornstarch is a thickening agent for the marinade. You can also use arrowroot powder if you prefer.
GINGER
Fresh ginger paste is an easy shortcut ingredient with anti-inflammatory properties. You can also make your own ginger paste at home, if you prefer.
LEMON
A fresh lemon is ideal for the juice you need to make the marinade.
MAPLE SYRUP
You can use maple syrup, agave, or honey in the marinade to sweeten it naturally.
MISO PASTE
Use white miso paste for this recipe. Miso is a fermented paste that has probiotics vital for gut health.
RICE WINE VINEGAR
Light and bright, this vinegar provides tanginess in the marinade. You could also use white wine vinegar or champagne vinegar if you prefer.
SALT AND PEPPER
Kosher fine salt and freshly cracked black pepper are used throughout the recipe for seasoning.
SCALLIONS
Fresh scallions (also known as green onion) are used to garnish the dish and provide a pop of fresh flavor.
SESAME OIL
You can find sesame oil in the Asian section of most grocery stores. If you have a sesame allergy, you can substitute extra virgin olive oil instead.
SOY SAUCE
You can use any type of soy sauce you like, or liquid aminos if you prefer.
TOFU
Protein-rich tofu is the star of the dish. Make sure to select firm tofu and not soft tofu for this recipe.
How to Make
Baked Tofu with Miso and Bok Choy
Prepare Ingredients
Juice half a lemon. Slice 1 to 2 scallions, if using for garnish. Cut each baby bok choy in half lengthwise. Measure out remaining ingredients as listed.
Press Tofu
Remove the block of tofu from the package, discard the liquid, and wrap it in a couple of layers of paper towels. Place on a rimmed plate. Place a cutting board on top, then use a heavy cast iron skillet to stack on the cutting board. Let it press the tofu for 15 to 30 minutes to remove excess moisture. Cut the pressed tofu into bite-sized cubes. Preheat the oven to 425˚F and line two baking sheets with parchment paper.
Prepare Bok Choy
Add bok choy to a large bowl with the sesame oil. Season well with salt and pepper. Toss to coat evenly. Add the bok choy to one of the lined baking sheets cut side down. Set aside.
Make Miso Tofu
Add miso paste, ginger, soy sauce, rice wine vinegar, lemon juice, cornstarch, and maple syrup in a large bowl, whisking together until smooth. Add tofu, tossing to coat evenly. Let marinate for 10 minutes to infuse the tofu with more flavor. Spread out the tofu pieces on the second prepared sheet pan, reserving the excess sauce in the bowl. Make sure to slightly space the pieces apart.
Bake
Add both baking sheets to the oven. Let bake for 5 minutes, then flip the bok choy. Bake for another 5 minutes, remove the bok choy from the oven and set aside. Flip the tofu. Continue to bake for another 15 minutes, until tofu is cooked. Remove from the oven and let cool slightly.
Assemble
Return the cooked tofu to the reserved sauce, tossing to coat. Serve tofu and bok choy over cooked rice or noodles. Garnish with sliced scallions and serve.
FAQs
Can I skip pressing the tofu?
No, do not skip pressing the tofu. While this step takes a bit of time, it is what helps the tofu stay firm and hold its shape after baking.
How can I serve this miso tofu meal?
You can serve this meal in a variety of ways. Pile the miso tofu and bok choy onto a base of your favorite cooked rice or noodles. The tofu and bok choy are fantastic for adding to broths to make soup. You can also serve it on its own as a lighter meal.
Is this recipe vegan?
Yes, this recipe is vegan.
Still hungry?
The next time you’re staring into the fridge wondering what to make, remember this miso tofu sheet pan meal. It’s an excellent way to incorporate more plant-based meals into your routine without sacrificing taste or satisfaction.
Explore more of our quick and easy weeknight meals! Air fryer halibut with lemon thyme sauce can be served with any of your favorite side dishes.
Looking for something a little heartier? Try this lentil salad with goat cheese and sweet potatoes packed with fresh herbs and spices.
Baked Tofu with Miso and Bok Choy
Equipment
- 1 sheet pan
Ingredients
Tofu
- 1 14 oz. firm tofu
Bok Choy
- 4 heads baby bok choy
- 1 Tbsp sesame oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Miso Sauce
- 2 Tbsp miso paste
- 1 tsp grated ginger
- 3 Tbsp soy sauce gluten free substitute liquid aminos
- 2 Tbsp rice wine vinegar
- 1/2 lemon
- 2 Tbsp cornstarch or arrowroot starch
- 1 Tbsp maple syrup or agave
- scallions for garnish
Instructions
- First, drain the tofu. Remove the block of tofu from the package and wrap it in a couple layers of paper towels. Place on a rimmed plate, place a cutting board on top, and then use a heavy cast iron skillet to stack on the cutting board. Let it press the tofu for at least 15-30 minutes to remove excess moisture.1 14 oz. firm tofu
- Next, wash and prepare the produce. Juice half a lemon. Set aside.1/2 lemon
- Wash and slice 1-2 scallions for garnish (if using). Set aside.scallions
- Wash and cut each baby bok choy in half lengthwise.4 heads baby bok choy
- Preheat the oven to 425˚F and line two baking sheets with parchment paper.
- Once drained, chop the pressed tofu into bite-sized cubes. Set aside.1 14 oz. firm tofu
- Place bok choy in a large bowl with sesame oil. Season with salt and pepper and toss to coat.4 heads baby bok choy, 1/2 tsp salt, 1/4 tsp black pepper, 1 Tbsp sesame oil
- Place bok choy cut side down on one of the prepared baking sheets. Set aside.
- Whisk together miso paste, ginger, soy sauce, rice wine vinegar, lemon juice, cornstarch, and maple syrup in a large bowl until smooth.2 Tbsp miso paste, 1 tsp grated ginger, 3 Tbsp soy sauce, 2 Tbsp rice wine vinegar, 1/2 lemon, 2 Tbsp cornstarch, 1 Tbsp maple syrup
- Add dressing to the prepared tofu and toss to coat. Let marinate for 10 minutes.
- Once marinated, spread the tofu out on the second prepared sheet pan, reserving the excess sauce in the bowl.
- Place both baking sheets in the oven. Let bake for 5 minutes, then flip the bok choy. Bake for another 5 minutes, remove the bok choy from the oven.
- Flip the tofu. Bake for another 15 minutes, until tofu is cooked well. Remove from the oven and let cool slightly.
- Add cooked tofu to the reserved sauce and toss to coat.
- Serve tofu and bok choy over cooked rice or noodles. Garnish with sliced scallions.