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–+ servings
Honey Mustard Tofu Tenders

Crispy Honey Mustard Tofu Tenders for Ultimate Comfort

Discover these Honey Mustard Tofu Tenders, a quick and flavorful plant-based snack that delivers a satisfying crunch.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Plant-based
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 14 oz Firm Tofu Use extra-firm tofu for best texture.
  • 2 tbsp Honey Substitute with agave syrup for a vegan option.
  • 2 tbsp Mustard Dijon offers a deeper flavor.
  • 1 cup Breadcrumbs Opt for gluten-free breadcrumbs if needed.
  • 1 tsp Garlic Powder
  • 1 tsp Paprika Choose between sweet or smoked paprika.
For Serving Options
  • 1 tbsp Fresh Herbs Parsley or cilantro for garnish.
  • 1 tbsp Honey Mustard Dip Serve extra honey mustard on the side.

Equipment

  • Oven
  • Baking Sheet
  • Parchment Paper
  • Medium bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Press your tofu for about 15 minutes to remove excess moisture and slice into 1-inch strips.
  3. Whisk together honey and mustard until smooth in a medium bowl.
  4. Dip each tofu strip into the sauce and then coat with breadcrumbs, garlic powder, and paprika.
  5. Arrange the coated tenders on the baking sheet, ensuring they are spaced apart.
  6. Bake for 25-30 minutes, flipping halfway through for even crispiness.
  7. Cool slightly, then serve with salad or your favorite dipping sauce.

Nutrition

Serving: 1tenderCalories: 150kcalCarbohydrates: 15gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 200mgPotassium: 250mgFiber: 2gSugar: 3gVitamin A: 150IUVitamin C: 2mgCalcium: 150mgIron: 2mg

Notes

These tenders are perfect for a quick snack or meal and can be customized with different mustard flavors.

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