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Crispy Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders You’ll Love Every Bite

Crispy Baked Honey Mustard Tofu Tenders are a delicious and guilt-free snack, perfect for any gathering.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Vegan
Calories: 111
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 block Extra Firm Tofu Provides structure and protein; choose extra firm for the best texture.
  • ½ cup All-Purpose Flour Gluten-free flour can be used as a substitute.
  • 2 tablespoons Cornstarch Aids in achieving a crispy texture.
  • 1 teaspoon Baking Powder Helps the batter rise slightly.
  • ½ teaspoon Salt Enhances flavor.
  • ½ teaspoon Paprika Powder Adds color and optional flavor.
  • ½ cup Water Adjusts batter consistency.
  • 1 cup Panko Breadcrumbs Creates the crunchy coating.
  • 2 tablespoons Neutral Oil Used for coating.
For the 'Honey' Mustard Sauce
  • 2 tablespoons Agave or Maple Syrup Provides sweetness to the sauce.
  • 3 tablespoons Yellow or Dijon Mustard Offers tanginess.

Equipment

  • Medium Bowl
  • large bowl
  • Parchment-Lined Baking Tray
  • whisk
  • Knife
  • kitchen towel

Method
 

Step-by-Step Instructions
  1. Prepare the 'Honey' Mustard Sauce: In a medium bowl, whisk together 2 tablespoons of neutral oil, 2 tablespoons of agave or maple syrup, and 3 tablespoons of mustard. Add a pinch of salt and some freshly cracked pepper to taste. Mix until the sauce is smooth and well-combined. Set aside.
  2. Prepare Tofu: Drain a block of extra firm tofu and wrap in a clean kitchen towel. Press gently for about 10 minutes to remove excess moisture. Slice into 1-inch strips.
  3. Make the Batter: In a large bowl, combine ½ cup of all-purpose flour, 2 tablespoons of cornstarch, 1 teaspoon of baking powder, and ½ teaspoon of salt. Stir in ½ teaspoon of paprika. Gradually whisk in ½ cup of water to form a smooth batter.
  4. Coat Tofu: Dip each tofu strip into the batter, then roll in panko breadcrumbs, pressing gently. Arrange on a parchment-lined baking tray.
  5. Bake: Preheat oven to 350°F (175°C). Bake for 30-35 minutes, flipping halfway through until golden-brown.
  6. Final Coat: Brush each tender with the prepared 'honey' mustard sauce and return to the oven for an additional 5-8 minutes to set the glaze.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 15gProtein: 7gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 0.5gSodium: 200mgPotassium: 200mgFiber: 1gSugar: 2gIron: 1mg

Notes

Store leftover tenders in an airtight container for up to 3 days. For longer storage, freeze for up to 2 months.

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