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Baked Honey Mustard Tofu Tenders

Baked Honey Mustard Tofu Tenders

  • Author: David
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

Baked Honey Mustard Tofu Tenders are crispy on the outside, tender on the inside, and glazed with a tangy, sweet honey mustard sauce. Made with extra-firm tofu coated in a light panko breadcrumb crust, these protein-packed tenders are perfect for lunch, dinner, or snacks. This easy, flavorful recipe bakes to golden perfection without frying, offering a versatile and satisfying plant-based meal.

Ingredients

Scale

Tofu and Coating

  • 14 oz extra-firm tofu
  • 1 cup panko breadcrumbs (plant-based)
  • 1 teaspoon paprika
  • 1 tablespoon olive oil

Honey Mustard Glaze

  • 3 tablespoons honey (natural)
  • 2 tablespoons Dijon mustard (natural)
  • 1 tablespoon vegetarian Worcestershire sauce (natural)
  • 1 teaspoon garlic powder
  • 1 tablespoon lemon juice (natural)
  • 1 tablespoon olive oil
  • ½ teaspoon natural gelling agent

Instructions

  1. Prepare the Tofu. Press the extra-firm tofu to remove excess moisture, which helps achieve a crispier texture when baked. After pressing, slice the tofu into tender-sized strips for even cooking and easy biting.
  2. Make the Honey Mustard Glaze. In a bowl, whisk together honey (natural), Dijon mustard (natural), vegetarian Worcestershire sauce (natural), garlic powder, lemon juice (natural), olive oil, and the natural gelling agent until smooth and well combined, to create a tangy, sweet, and thick glaze.
  3. Coat the Tofu. Dip each tofu strip fully into the honey mustard glaze ensuring even coverage, then roll it in the panko breadcrumbs (plant-based) mixed with paprika for color and smoky flavor.
  4. Bake to Perfection. Arrange the coated tofu tenders on a parchment-lined baking sheet. Bake in a preheated oven at 400°F (200°C) for 25 to 30 minutes, flipping gently halfway through to ensure golden brown crispiness on both sides.
  5. Serve and Enjoy. Allow the tofu tenders to cool slightly after baking, letting the glaze set and the crust firm up for a perfect crunchy texture before serving.

Notes

  • Press your tofu well to remove excess moisture for optimal texture and flavor absorption.
  • Use tongs when coating tofu for even coverage and to keep hands clean.
  • Flip gently with a thin spatula halfway through baking to maintain the crust’s crispiness.
  • Adjust honey quantity based on your preferred glaze sweetness.
  • Let tenders rest a few minutes before serving for better texture and ease of handling.
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: Plant-Based

Nutrition

  • Serving Size: 1 serving (approx. 4 tenders)
  • Calories: 220
  • Sugar: 8g
  • Sodium: 350mg
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 8.5g
  • Trans Fat: 0g
  • Carbohydrates: 22g
  • Fiber: 3g
  • Protein: 18g
  • Cholesterol: 0mg

Keywords: Baked Honey Mustard Tofu Tenders, crispy tofu, plant-based protein, vegan appetizers, gluten-free tofu recipe, honey mustard glaze

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