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Crispy Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders You’ll Crave

These Crispy Baked Honey Mustard Tofu Tenders are a guilt-free snack with a delightful crunch, perfect for any gathering.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Plant-Based
Calories: 111
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 14 oz Extra Firm Tofu Provides essential structure and protein
  • 1 cup Water Helps adjust the batter consistency
For the Batter
  • 1/2 cup All-Purpose Flour Creates a fantastic coating
  • 1/4 cup Cornstarch Crucial for achieving crispiness
  • 1 tsp Baking Powder Aids in leavening
  • 1/4 tsp Salt Enhances overall flavor
  • 1/2 tsp Paprika Powder Optional; adds smokiness
For the Coating
  • 1 cup Panko Breadcrumbs Essential for extra crunch
  • 2 tbsp Neutral Oil Used to enhance crispiness
For the Honey Mustard Sauce
  • 2 tbsp Agave or Maple Syrup Sweetens the sauce
  • 2 tbsp Yellow or Dijon Mustard Provides classic flavor
  • 1/4 tsp Pepper Adds mild spice

Equipment

  • Baking Tray
  • Mixing bowls
  • Whisk

Method
 

Step-by-Step Instructions
  1. Prepare ‘Honey’ Mustard Sauce: Whisk together 2 tablespoons of neutral oil, 2 tablespoons of agave or maple syrup, 2 tablespoons of yellow or Dijon mustard, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper until combined.
  2. Prepare Tofu: Drain and press the extra firm tofu, then slice into 1-inch strips.
  3. Make Batter: Combine 1/2 cup of all-purpose flour, 1/4 cup of cornstarch, 1 teaspoon of baking powder, 1/4 teaspoon of salt, and 1/2 teaspoon of paprika in a bowl. Gradually mix in 1/2 cup of water until smooth.
  4. Coat Tofu: Dip each tofu strip into the batter, then roll it in 1 cup of panko breadcrumbs.
  5. Bake: Preheat oven to 350°F (175°C). Arrange coated tofu on a lined baking tray and spray with oil. Bake for 30–35 minutes, flipping halfway.
  6. Final Coat: Brush the honey mustard sauce over the baked tenders and return to oven for 5–8 more minutes.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 14gProtein: 7gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 250mgPotassium: 200mgFiber: 1gSugar: 2gCalcium: 150mgIron: 2mg

Notes

Press tofu well to remove excess moisture and prevent sogginess. Adjust batter consistency as needed.

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