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–+ servings
Honey Mustard Tofu Tenders

Crispy Honey Mustard Tofu Tenders for a Healthy Crunch

Delicious Honey Mustard Tofu Tenders that offer a sweet and tangy explosion, making plant-based meals satisfying and healthy.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Appetizers
Cuisine: Plant-based
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Firm Tofu Press well to ensure crispiness.
For the Sauce
  • 2 tablespoons Honey Substitute with maple syrup for vegan option.
  • 2 tablespoons Mustard Dijon for kick or yellow for milder flavor.
For the Coating
  • 1 cup Breadcrumbs Gluten-free breadcrumbs can be used.
  • 1 teaspoon Garlic Powder Skip for a lighter taste.
  • 1 teaspoon Paprika Smoked paprika gives a delightful twist.

Equipment

  • Oven
  • Baking sheet
  • Parchment Paper
  • Mixing Bowl

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C) and gather ingredients.
  2. Press the tofu to remove excess moisture and slice into 1-inch strips.
  3. Whisk together honey and mustard until smooth. Substitute honey with maple syrup for vegan.
  4. Coat each tofu strip in the honey mustard mixture, then roll in breadcrumbs, garlic powder, and paprika.
  5. Arrange coated tofu on a baking sheet and bake for 25-30 minutes, flipping halfway through.
  6. Let the tenders cool slightly before serving with your favorite dipping sauce.

Nutrition

Serving: 4tendersCalories: 250kcalCarbohydrates: 30gProtein: 20gFat: 10gSaturated Fat: 1gSodium: 400mgPotassium: 500mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 2mgCalcium: 200mgIron: 3mg

Notes

Ensure tofu is pressed well to promote crispiness. For a double crunch, coat again in the honey mustard mixture after the first layer of breadcrumbs.

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