Last Updated on January 30, 2024

A delicious, easy weeknight meal the whole family will love! This Sweet & Sour Tofu features baked tofu, sautéed bell peppers and pineapple tossed in gluten-free sweet and sour sauce then served over brown rice. A perfect vegan + gluten-free meal ready in just 30 minutes!

I’ve been really in the mood for quick and easy weeknight meals lately. I’ve also been craving Asian flavors, so this 30 Minute Sweet and Sour Tofu checks all the boxes! I made this similar Sweet & Sour Cauliflower recipe, but it requires a bit more time and work (although delish!) so I wanted to adapt that recipe to an even quicker, easier one. Done and done!

The Ingredients

This recipe uses simple ingredients, though the challenge might be finding a gluten-free sweet & sour sauce. Continue reading for my suggestions and the specific ingredients I used!

Tofu. For this recipe I am using super firm (or extra firm) tofu. I buy the Nasoya brand that is vacuum packed and doesn’t require any pressing! You will need one 16 ounce pack of super firm tofu for this recipe.

I also like to just break apart the tofu into chunks as opposed to cutting it into cubes. It saves time and I think I like the texture better that way also.

Bell pepper. You can use any color pepper you’d like. I used a combination of orange and red mini bell peppers chopped into medium-small pieces. You will need 2 cups of chopped bell pepper.

Pineapple. For ease in this recipe I am using canned pineapple chunks that is canned in 100% pineapple juice. You can find this at most grocery stores. You will need one 14 ounce can.

Tapioca flour/starch. You will need 1 tablespoon of tapioca flour (also called tapioca starch) to coat the tofu to help it get just a tad bit crispier.

Olive oil. Olive oil is used to toss the tofu in prior to baking in the oven to help it crisp, but also is used to sauté the bell pepper. You can use another oil if desired, such as avocado or even sesame oil would work in this recipe.

Sweet & Sour Sauce. This one might be a bit tricky… you need to make sure you are using a GLUTEN-FREE sweet & sour sauce (if applicable to you). I used a gluten-free sweet and sour sauce I found at Aldi, but there are a couple others out there you can find at Whole Foods or even purchase on Amazon. Just search for ‘gluten-free sweet and sour sauce’.

You could also make your own at home with fairly simple ingredients. You can look up a good homemade sweet and sour sauce on Pinterest (I have done this before).

Brown rice. For ease in this recipe I like to buy the 10 minute or the minute brown rice cups. Each cup works perfectly for a serving to go along with the sweet and sour tofu. If you prefer a different kind of rice, like white rice, or even quinoa, that would work too.

Green onion. Green onion is optional but I like the flavor and pop of green it brings to this dish. You will only need 1 green onion for this recipe.

How To Make This Sweet & Sour Tofu

Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper and set aside.

In a medium bowl, add the tofu chunks, tapioca flour/starch, salt and 1 tablespoon of olive oil. Toss to coat the tofu well and then place onto the baking sheet. Bake in the oven for 25 minutes.

Meanwhile, cook the rice. Chop the bell pepper into medium-small pieces, removing the seeds and stem. Heat a large skillet over medium heat and add the other tablespoon of olive oil and the peppers. Sautee the peppers until they soften and start to brown. Strain the pineapple (save the juice for later! Maybe use it in this delicious Pina Colada Smoothie!) Add the pineapple to the skillet and sautee another few minutes. Turn the heat down to low and add the sweet and sour sauce. Add the baked tofu when it’s done. Toss everything together until the tofu is well coated in the sauce and serve over brown rice. Garnish with green onion if desired.

SO easy! And super flavorful too 😋

If you like Asian inspired dishes, be sure to also check out my Sticky Vegan Cashew Chicken recipe!

Let me know how you like this easy 30 Minute Sweet and Sour Tofu dinner recipe down below in the comments section, as well as giving it a rating ⭐️⭐️⭐️⭐️⭐️ so that others can discover this easy weeknight meal! Tag me on Instagram, Facebook, or Pinterest!