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Baked Honey Mustard Tofu Tenders

  • Author: Marcus
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

Baked Honey Mustard Tofu Tenders are a crispy, flavorful, and plant-based dish featuring tofu strips coated in a crunchy whole wheat panko and nutritional yeast crust, then baked to golden perfection. Coated with a tangy-sweet natural honey mustard glaze, these tenders offer a healthy, protein-rich meal perfect for quick dinners, snacks, or party appetizers, capturing the ideal balance of texture and taste.

Ingredients

Scale

Tofu and Wet Ingredients

  • 14 oz firm tofu
  • 1/4 cup plant-based milk
  • 2 tbsp natural honey (or maple syrup (natural) for variation)
  • 1 tbsp mustard (natural)
  • 1 tbsp vegetarian Worcestershire sauce (natural)
  • 1/2 tsp garlic powder

Coating

  • 1 cup whole wheat panko (or gluten-free breadcrumbs for variation)
  • 2 tbsp nutritional yeast (plant-based)
  • 1/2 tsp smoked paprika
  • Pinch of salt and pepper

Instructions

  1. Prepare the Tofu: Drain the tofu and press it firmly to remove excess liquid using a tofu press or by wrapping it in a clean towel and placing a heavy object on top for 15 minutes. This step ensures your tenders become crispy instead of soggy.
  2. Cut into Tenders: Once pressed, slice the tofu into evenly sized strips resembling chicken tenders, so they cook uniformly.
  3. Mix the Wet Ingredients: Whisk together the plant-based milk, natural honey, mustard, vegetarian Worcestershire sauce (natural), and garlic powder in a bowl until fully combined to create your flavorful marinade and dip.
  4. Prepare the Coating: In a separate shallow dish, combine the whole wheat panko, nutritional yeast, smoked paprika, and a pinch of salt and pepper for that crispy, robust crust.
  5. Coat the Tenders: Dip each tofu strip into the wet mixture, then dredge it into the panko mixture, pressing gently to ensure the coating sticks well on all sides.
  6. Bake Until Crispy: Arrange the coated tenders on a parchment-lined baking sheet and bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden and crispy.

Notes

  • Press the tofu thoroughly to remove moisture for crispiness and better flavor absorption.
  • Flip the tenders halfway through baking to ensure even crispness on all sides.
  • Use the fresh coating mixture immediately to retain crunch and flavor.
  • Let the tenders rest slightly before serving to allow the coating to set perfectly.
  • Adjust the sweetness by adding more natural honey or mustard according to taste preferences.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving (approx. 5 tenders)
  • Calories: 220 kcal
  • Sugar: 7 g
  • Sodium: 320 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 26 g
  • Fiber: 3 g
  • Protein: 15 g
  • Cholesterol: 0 mg

Keywords: baked tofu tenders, honey mustard tofu, crispy tofu recipe, plant-based appetizers, healthy tofu snacks, gluten-free tofu, vegan baked tofu, honey mustard glaze

Find it online: https://tastysoulkitchen.com/baked-honey-mustard-tofu-tenders/