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Baked Honey Mustard Tofu Tenders

Baked Honey Mustard Tofu Tenders

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

Description

Baked Honey Mustard Tofu Tenders offer a perfectly crunchy exterior with a tender, flavorful center. This plant-based recipe combines firm tofu with a sweet and tangy honey mustard glaze and a crispy panko breadcrumb coating. Easy to prepare and versatile, these tenders make a delicious snack, appetizer, or main dish packed with protein and wholesome ingredients.

Ingredients

Scale

Tofu and Coating

  • 14 oz firm tofu
  • 1 cup panko breadcrumbs
  • 1 tablespoon olive oil
  • Salt, to taste
  • Black pepper, freshly ground, to taste

Honey Mustard Sauce (natural)

  • 3 tablespoons honey (natural)
  • 3 tablespoons Dijon mustard (natural)
  • 1 tablespoon apple cider vinegar (natural)
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt, to taste
  • Black pepper, freshly ground, to taste

Instructions

  1. Prepare the Tofu: Drain the firm tofu and press it gently to remove excess moisture, ensuring a firmer texture. Cut the tofu into strips roughly the size of classic chicken tenders.
  2. Make the Honey Mustard Sauce (natural): In a mixing bowl, whisk together honey (natural), Dijon mustard (natural), apple cider vinegar (natural), olive oil, garlic powder, paprika, salt, and freshly ground black pepper until smooth and well combined.
  3. Coat the Tofu: Dip each tofu strip into the honey mustard sauce (natural), allowing the sauce to cling evenly. Then press each strip into the panko breadcrumbs, forming a light and even crispy coating.
  4. Bake to Crispy Perfection: Arrange the coated tofu tenders on a parchment-lined baking sheet, spacing them apart. Bake in a preheated oven at 425°F (220°C) for 25 minutes, flipping halfway through to ensure an all-around golden, crunchy texture.

Notes

  • Press tofu thoroughly to remove as much liquid as possible for crispiness.
  • Double dip tofu strips in honey mustard sauce and breadcrumbs for extra crunch.
  • Remember to flip the tenders halfway during baking for even crispiness.
  • Use freshly ground black pepper and spices for best flavor intensity.
  • Let tenders rest briefly after baking to allow the coating to set fully.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 4 tenders
  • Calories: 220
  • Sugar: 7g
  • Sodium: 350mg
  • Fat: 12g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 10.5g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 15g
  • Cholesterol: 0mg

Keywords: Baked tofu tenders, honey mustard tofu, plant-based appetizer, crispy tofu, healthy snack

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