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Baked “Honey” Mustard Tofu Tenders

Baked “Honey” Mustard Tofu Tenders for Irresistible Flavor

Baked “Honey” Mustard Tofu Tenders are crispy, vegan-friendly snacks featuring a flavor-packed sauce that everyone will love.
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Prep Time 15 minutes
Cook Time 35 minutes
Resting Time 10 minutes
Total Time 1 hour
Servings: 4 tenders
Course: Snacks
Cuisine: Vegan
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 14 oz Extra Firm Tofu Drained and pressed
For the Batter
  • 2 tbsp Olive Oil or Neutral Oil
  • 1 cup All-Purpose Flour Can substitute with gluten-free flour
  • 1 tbsp Cornstarch For extra crispiness
  • 1 tbsp Baking Powder Helps the batter rise
  • 1 tsp Salt Enhances flavor
  • 1 tsp Paprika Powder Optional, for smokiness
  • 1 cup Room Temperature Water Adjust for batter consistency
For the Coating
  • 1 cup Panko or Japanese Bread Crumbs For a crunchy coating
For the Sauce
  • 2 tbsp Neutral Oil
  • 2 tbsp Agave Syrup or Maple Syrup For sweetness
  • 2 tbsp Yellow or Dijon Mustard Base of the sauce
  • 1 pinch Salt
  • 1 dash Pepper

Equipment

  • Oven
  • mixing bowls
  • whisk
  • Baking Tray
  • Parchment Paper

Method
 

Step-by-Step Instructions
  1. Make the Sauce: Whisk together the neutral oil, agave or maple syrup, and yellow or Dijon mustard until smooth. Add a pinch of salt and dash of pepper to taste. Set aside.
  2. Prepare the Tofu: Drain the extra firm tofu and press it between towels for about 10 minutes. Slice into 1-inch wide strips.
  3. Prepare the Batter: Mix the all-purpose flour, cornstarch, baking powder, salt, and optional paprika powder in a large bowl. Gradually add room temperature water until smooth.
  4. Coat the Tofu: Dip each tofu strip into the batter, let excess drip off, and roll in panko breadcrumbs. Place on a parchment-lined tray.
  5. Bake the Tofu: Preheat oven to 350°F (175°C) and lightly oil the tray. Arrange coated tofu on the tray with space between pieces.
  6. Bake: Bake for 30-35 minutes, flipping halfway until golden brown and crispy.
  7. Apply Sauce: Brush baked tenders with sauce and return to oven for an additional 5-8 minutes to caramelize.

Nutrition

Serving: 1tenderCalories: 150kcalCarbohydrates: 15gProtein: 9gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 250mgPotassium: 250mgFiber: 1gSugar: 1gCalcium: 70mgIron: 2mg

Notes

Store leftovers in an airtight container in the refrigerator for up to 3 days. Freeze cooked tenders for up to 2 months. Reheat in an oven at 375°F (190°C) for optimal texture.

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