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Roasted Tofu, Delicata Squash, and Carrot 1-Pan Meal

With Over 20 Grams of Protein, This Vegan 1-Pan Dinner is Ready in 45 Minutes

If Fall means heading to your local farmers market and stuffing your reusable canvas bags with every single kind of squash you can find, then this one-pan recipe is for you.

I discovered delicata squash a few years ago when shopping for sweet potatoes, and an elderly women said, "If you like those, you'll adore these," pointing at what I had always thought was an inedible gourd. My life was forever changed because delicatas are now my top favourite squash — maybe even one of my top five favourite vegetables!

Sweet flavour like a sweet potato, but tender and soft flesh like a butternut squash, the skin of the delicata cooks up thin so you can eat it, offering fibre and saving you time in having to peel it. This one-pan dish has just four main main ingredients thrown together with some olive oil and spices — it's simple to prepare, cooks up in less than 40 minutes, and offers hunger-satiating protein, fuel-filled complex carbs, and healthy fats. One serving of this one-pan meal offers seven grams of fibre and over 20 grams of protein for just 334 calories.

It tastes delicious on its own, served with a cooked whole grain such as quinoa, or used as a filling for a wrap. This dish also freezes well so you can meal prep a batch and save four servings for later.

Roasted Tofu, Delicata Squash, and Carrot 1-Pan Meal

from Jenny Sugar

Roasted Tofu, Delicata Squash, and Carrot 1-Pan Meal


  1. 1 block high-protein super firm tofu (I like the tofu from Trader Joe's; about 4 cups)
    2 tablespoons olive oil, divided
    1 1/2 teaspoons ground cumin
    1/4 teaspoon garlic powder
    1/4 teaspoon ground ginger
    1 tablespoon pure maple syrup
    1/2 teaspoon sea salt
    1 delicata squash, seeded and cubed (about 4 cups)
    1 pound bag of baby carrots, diced (about 3 cups)
    Salt and pepper to taste


  • Preheat oven to 400°F.
  • Toss the cubed tofu in a small bowl with one tablespoon olive oil, cumin, garlic powder, ginger, sea salt, and maple syrup.

  • Place the cubed delicata squash and carrots on a sheet pan and toss to coat with the remaining one tablespoon olive oil. Sprinkle with a little salt.
  • Add the tofu to the pan, mix everything together, spread it out evenly and bake for 25 minutes.
  • Take the pan out of the oven, stir, and roast for another 10 minutes or until the carrots are tender.
  • Season with salt and pepper and enjoy!

Makes four servings. Here's the nutritional information for one serving:


Calories per serving
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