Description
These Baked Honey Mustard Tofu Tenders are crispy, flavorful, and wholesome plant-based strips of firm tofu coated in a tangy, sweet, and savory honey mustard glaze. Baked to golden perfection, they are an easy, nutritious, and versatile dish perfect as snacks, mains, or party appetizers.
Ingredients
Scale
Tofu and Coating
- 14 oz firm tofu
- 1 cup panko breadcrumbs (or gluten-free crumbs/nuts for gluten-free option)
- 1 teaspoon natural gelling agent
Honey Mustard Marinade
- 3 tablespoons plant-based honey (natural)
- 2 tablespoons Dijon mustard (natural)
- 1 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika (or smoked paprika for smoky flavor)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Prepare the Tofu: Press the firm tofu to remove excess moisture using a tofu press or by wrapping it in a kitchen towel and placing a heavy object on top for 20 minutes. Then, cut the tofu into evenly sized tender strips to ensure uniform cooking.
- Make the Honey Mustard Marinade: In a medium bowl, whisk together plant-based honey, Dijon mustard, apple cider vinegar, olive oil, garlic powder, paprika, salt, and pepper until smooth and well combined.
- Coat the Tofu: Dip each tofu tender into the marinade, coating generously. Next, roll them in a mixture of panko breadcrumbs and the natural gelling agent to help the coating adhere well.
- Arrange and Bake: Place the coated tofu tenders on a parchment-lined baking tray, spacing them evenly. Bake in a preheated oven at 400°F (200°C) for 25-30 minutes, flipping halfway through, until golden brown and crispy.
- Serve Warm: Allow the baked tenders to rest for a few minutes before serving to let the flavors settle and the coating crisp further.
Notes
- Press tofu well to achieve the right texture and avoid sogginess.
- Cut tofu tenders evenly for consistent baking results.
- For extra crunch, dip coated tenders back into marinade and breadcrumbs for a double coating.
- Use parchment paper on baking trays to prevent sticking and ease cleanup.
- Flip tenders halfway during baking for even crisping on all sides.
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1 serving (about 4-5 tenders)
- Calories: 220
- Sugar: 6g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 15g
- Cholesterol: 0mg
Keywords: baked tofu tenders, honey mustard tofu, plant-based snacks, crispy tofu, vegan appetizers, gluten-free tofu
