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Crispy Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders for Healthy Snacking

Enjoy these crispy baked honey mustard tofu tenders, perfect for healthy snacking! Delight in their flavor-packed crunch at just 111 calories per serving.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: American
Calories: 111
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu Tenders
  • 14 oz Extra Firm Tofu Well-drained and pressed
  • 0.5 cup All-Purpose Flour Gluten-free flour can be substituted
  • 0.25 cup Cornstarch Key for crunchiness
  • 1 tsp Baking Powder
  • 0.5 tsp Salt
  • 0.5 tsp Paprika Powder Optional
  • Water Water Adjust for consistency
  • 1 cup Panko Breadcrumbs Use gluten-free if needed
  • Neutral Oil Neutral Oil For spraying or brushing
For the ‘Honey’ Mustard Sauce
  • 3 tbsp Agave or Maple Syrup Any liquid sweetener can be used
  • 2 tbsp Yellow or Dijon Mustard Choose your favorite
  • Pinch Salt
  • Dash Pepper

Equipment

  • Oven
  • Medium bowl
  • Baking Sheet
  • Parchment Paper

Method
 

Steps to Cook
  1. In a medium bowl, whisk together the neutral oil, agave or maple syrup, and yellow or Dijon mustard until well combined. Season with salt and pepper. Set aside.
  2. Drain and press the tofu to remove excess moisture, then slice into 1-inch strips.
  3. Mix together the all-purpose flour, cornstarch, baking powder, salt, and paprika in a medium bowl. Gradually add water until achieving a thick batter.
  4. Dip each tofu strip into the batter, ensuring they are well-coated, and roll in panko breadcrumbs. Place on a parchment-lined baking sheet.
  5. Preheat oven to 350°F (175°C). Bake tofu tenders for 30-35 minutes, flipping halfway for even crispiness.
  6. Once baked, brush the tofu with the ‘honey’ mustard sauce and return to the oven for an additional 5-8 minutes.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 10gProtein: 6gFat: 5gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 350mgPotassium: 300mgFiber: 1gSugar: 2gCalcium: 150mgIron: 2mg

Notes

Ensure to press tofu well for crispiness. You can substitute ingredients based on dietary needs.

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