Sheet Pan Stir-Fry (Chicken or Tofu)
The 25-Minute, Better-Than-Takeout Dinner We Make on Repeat
There are two types of weeknights in our world:
The “I planned this beautifully and prepped everything on Sunday” kind.
The “It’s 5:47pm. What are we eating?” kind.
This Sheet Pan Stir-Fry was born for the second one.
When Tracey Bregman (The Lazy Cook) says, “I don’t want stovetop drama,” and Christine Avanti (The Healthy Chef) says, “Let’s still make it colorful and balanced,” this is exactly what happens. One oven. Two sheet pans. Big flavor. Zero wok required.
It’s the kind of dinner that tastes like takeout… but feels good afterward. And that’s the sweet spot we’re always chasing at The Lazy Cook & The Healthy Chef.
Why This One Works (Even on Your Craziest Day)
- Ready in 25 minutes
- Minimal hands-on time
- Easy cleanup
- Flexible protein (chicken or tofu)
- Packed with colorful, fiber-rich vegetables
We roast everything at 400°F, drizzle with a bold stir-fry sauce, and let the oven do the heavy lifting. No standing over a pan. No splattering oil. No juggling burners.
Just toss, roast, finish, and eat.
Sheet Pan Stir Fry
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Equipment
- 2 18 × 13-inch Sheet Pans
- Parchment paper or foil
- chef's knife
- Tongs or Silicone Spatula
- Rice Cooker or Saucepan optional
Ingredients
- 2 tbsp avocado oil divided
- 2 med red bell peppers cut into bite-size strips
- 3 cups fresh broccoli florets (about 16 oz)
- ½ med white onion thinly sliced lengthwise
- 2 cups snow peas (about 9 oz) ends trimmed
- 1 cup Christine’s Stir-Fry Sauce (click for recipe), or substitute store-bought gyoza dipping sauce mixed with 2 Tbsp hoisin sauce) divided
- 3 scallions (green onions) thinly sliced on a diagonal
- 1 tbsp toasted sesame seeds
Protein of Choice
- 1 lb extra-firm tofu, cut into 1-inch cubes, or
- 1 pkg (24–29 oz) frozen precooked breaded popcorn chicken
Optional Ingredients
- 2 cups hot cooked jasmine or brown rice optional, for serving
Instructions
Step 1 – Preheat & Prep
- Preheat oven to 400°F. Line two large 18 × 13-inch sheet pans (standard half sheets) with foil or parchment paper for easy cleanup.
Step 2 – Arrange Everything
- On the first pan, arrange the red bell pepper, white onion, and your protein of choice in separate sections. Drizzle with 1 Tbsp avocado oil and toss each section to coat.On the second pan, add broccoli florets and snow peas. Drizzle with the remaining 1 Tbsp avocado oil and toss well.2 tbsp avocado oil, 2 med red bell peppers, 3 cups fresh broccoli florets (about 16 oz), ½ med white onion, 1 lb extra-firm tofu, cut into 1-inch cubes, or, 1 pkg (24–29 oz) frozen precooked breaded popcorn chicken, 2 cups snow peas (about 9 oz)
Step 3 – Add the Sauce
- Drizzle about ½ cup of stir-fry sauce evenly across both pans. Use tongs or a spatula to gently coat each vegetable and protein, keeping sections separate for even roasting.1 cup Christine’s Stir-Fry Sauce (click for recipe), or substitute store-bought gyoza dipping sauce mixed with 2 Tbsp hoisin sauce)
Step 4 – Roast to Perfection
- Place both pans in the oven and roast for 10 minutes.Remove the pan with broccoli and snow peas and set aside.Return the pan with peppers, onions, and protein to the oven and roast for 5 more minutes, until caramelized and tender.
Step 5 – Assemble & Serve
- If serving with rice, spread the cooked rice onto one warm sheet pan and drizzle lightly with remaining stir-fry sauce.Layer rice into bowls, then top with roasted vegetables and protein.Sprinkle with scallions and toasted sesame seeds.Serve warm and enjoy a fast, healthy, color-packed meal that tastes like takeout — only better!3 scallions (green onions), 2 cups hot cooked jasmine or brown rice, 1 tbsp toasted sesame seeds
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More About This Recipe
Kitchen Tools You’ll Need
Two 18 × 13-inch Sheet PansRoasting vegetables separately prevents sogginess and ensures proper caramelization. Parchment Paper or Foil
Because we love easy cleanup. This is Lazy Cook essential energy. Sharp Chef’s Knife
Clean cuts help vegetables roast evenly and beautifully. Tongs or Silicone Spatula
For gently tossing without smashing delicate veggies like snow peas. Mason Jar with Lid
The easiest way to emulsify your stir-fry sauce in seconds. Rice Cooker or Saucepan (Optional)
If serving with rice, this keeps everything streamlined.
Cooking Tips from The Lazy Cook & The Healthy Chef
Don’t overcrowd the pan.Crowding causes steaming instead of roasting. Spread things out for caramelized edges. Remove tender veggies early.
Broccoli and snow peas cook faster than protein — pulling them early keeps them vibrant and crisp-tender. Press your tofu first.
If using tofu, pressing it for 10–15 minutes helps it roast instead of steam. Double the sauce.
Trust us. You’ll want extra for drizzling over rice or using later in the week.
Nutrition
The Flavor + Balance Combo
We use:
- Red bell peppers
- Broccoli
- Snow peas
- White onion
- Your choice of extra-firm tofu or precooked popcorn chicken
- A bold, slightly sweet, umami-packed stir-fry sauce
The vegetables caramelize just enough to bring out their natural sweetness, while the sauce adds depth from tamari, coconut aminos, hoisin, miso, ginger, and garlic.
It’s savory. Slightly sweet. A little punchy. Completely satisfying.
And for women over 50 especially, meals like this are gold. Fiber-rich vegetables like broccoli and snow peas help support digestion and steady energy levels — something we care about deeply in our kitchen.
The Sheet Pan Stir Fry Takeout Upgrade
This is one of those recipes that proves healthy doesn’t have to be complicated. It doesn’t require chef skills. It doesn’t require a wok. It doesn’t require 47 steps.
It just requires one decision:
“Do I want dinner done in 25 minutes?”
If the answer is yes — this Sheet Pan Stir-Fry is your move.
From our kitchen to yours,
The Lazy Cook 🤍 & The Healthy Chef 🥦