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Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders to Satisfy Your Cravings

Crispy Baked Honey Mustard Tofu Tenders are a delicious plant-based snack, easy to make and perfect for any occasion.
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Prep Time 20 minutes
Cook Time 35 minutes
Resting Time 10 minutes
Total Time 1 hour 5 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Plant-Based
Calories: 111
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Extra Firm Tofu Press well to eliminate moisture
For the Batter
  • 1 cup All-Purpose Flour Gluten-free option available
  • 1/4 cup Cornstarch For crispiness
  • 1 teaspoon Baking Powder For fluffiness
  • 1 teaspoon Salt Boosts flavor
  • 1 teaspoon Paprika Powder Optional
  • 1 cup Water Adjust for consistency
For the Coating
  • 1 cup Panko Breadcrumbs Key for texture
  • 2 tablespoons Neutral Oil For brushing
For the Sauce
  • 2 tablespoons Agave or Maple Syrup Natural sweetness
  • 3 tablespoons Yellow or Dijon Mustard Choose according to preference

Equipment

  • baking tray
  • Mixing Bowls
  • Whisk
  • measuring cups
  • measuring spoons
  • Parchment Paper
  • Kitchen towel

Method
 

Step-by-Step Instructions
  1. Prepare the ‘Honey’ Mustard Sauce: In a medium bowl, whisk together the neutral oil, agave or maple syrup, and mustard. Season with salt and pepper. Mix until smooth.
  2. Prepare Tofu: Drain and press the tofu to remove moisture, then cut into 1-inch strips.
  3. Make the Batter: Combine flour, cornstarch, baking powder, salt, and optional paprika in a bowl, then gradually add water to achieve a thick batter.
  4. Coat Tofu: Dip tofu strips into the batter, then roll in panko breadcrumbs to coat evenly.
  5. Bake: Preheat oven to 350°F (175°C). Line a baking tray with parchment paper, place coated tofu on the tray, brush with oil, and bake for 30-35 minutes, flipping halfway.
  6. Final Coat: Glaze baked tenders with the prepared sauce and return to the oven for an additional 5-8 minutes.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 8gProtein: 5gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 300mgPotassium: 250mgFiber: 1gSugar: 2gCalcium: 50mgIron: 1mg

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. Unbaked tenders can be frozen for up to 3 months.

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