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–+ servings
Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders for Flavor Lovers

Delicious Baked Honey Mustard Tofu Tenders that are crispy, vegan, and perfect for any occasion.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: American, Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 block Extra-firm Tofu Use for best texture
  • 1 cup Panko Breadcrumbs For ultimate crunch
  • 1/2 cup All-Purpose Flour Gluten-free option available
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Paprika Smoked paprika can be used
  • 1/2 teaspoon Salt Adjust to taste
  • 1/2 teaspoon Black Pepper Adjust to taste
For the Honey Mustard Mixture
  • 1/4 cup Honey Use maple syrup for vegan option
  • 2 tablespoons Dijon Mustard
  • 1 tablespoon Olive Oil Avocado oil as alternative

Equipment

  • Oven
  • Baking Sheet
  • mixing bowl
  • Parchment Paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and prepare a baking sheet with parchment paper.
  2. Drain and press the tofu, then cut into 1-inch strips.
  3. Combine panko breadcrumbs, garlic powder, onion powder, paprika, salt, and black pepper in a bowl.
  4. Whisk together honey, Dijon mustard, and olive oil in a separate bowl.
  5. Coat each tofu strip in flour, then honey mustard mixture, then panko mixture.
  6. Arrange the coated tofu on the baking sheet with space between each piece.
  7. Spray with cooking spray to enhance browning.
  8. Bake for 30-35 minutes, flipping halfway through until golden brown.
  9. Cool for a few minutes before serving.

Nutrition

Serving: 1tenderCalories: 250kcalCarbohydrates: 35gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 400mgFiber: 3gSugar: 5gVitamin A: 1IUVitamin C: 2mgCalcium: 15mgIron: 10mg

Notes

Press tofu thoroughly to remove moisture for crispiness; use fresh ingredients for better flavor; store leftovers in an airtight container in the fridge for up to 3 days.

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