Crispy Baked Honey Mustard Tofu Tenders
Crispy Baked Honey Mustard Tofu Tenders are a delicious and healthy alternative to traditional chicken tenders, featuring a perfect balance of sweet and tangy flavors.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Total Time: 60 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Vegetarian
- Diet: Vegan
Ingredients
Scale
- 14 oz firm tofu
- 1/4 cup honey or agave syrup
- 1/4 cup Dijon mustard
- 1 cup breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Cooking spray or olive oil for baking
Instructions
- Prep your tofu: Start by pressing your tofu! Wrap the block in a clean dish towel or paper towels and place a heavy object on top for about 15–30 minutes.
- Slice and marinate: Cut the tofu into long strips, then toss in honey (or agave) and Dijon mustard, letting it marinate for at least 10 minutes.
- Prepare the breadcrumb mixture: Whisk together the breadcrumbs, garlic powder, paprika, salt, and pepper.
- Coat the tofu: Roll each marinated tofu strip in the breadcrumb mixture until evenly coated.
- Arrange on a baking sheet: Line with parchment paper and space out the coated tofu tenders.
- Bake to perfection: Spray with oil and bake at 400°F (200°C) for about 25–30 minutes, flipping halfway through.
- Enjoy: Let cool slightly before serving. Drizzle with more honey mustard if desired.
Notes
These tenders can be served with coleslaw, veggies, or a tangy dipping sauce. Perfect for leftovers in salads or wraps!
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 10g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 0mg
Keywords: tofu, honey mustard, baked tenders, vegan recipe, healthy