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Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders for Healthy Snacking

Crispy Baked Honey Mustard Tofu Tenders are a delicious, healthy vegan snack that's perfect for meal prep.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Vegan
Calories: 111
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu Coating
  • 1 block Extra Firm Tofu well-pressed
  • 0.5 cup All-Purpose Flour can substitute with gluten-free flour
  • 0.25 cup Cornstarch adds crunch
  • 1 teaspoon Baking Powder helps achieve a light batter
  • 1 teaspoon Salt enhances flavors
  • 1 teaspoon Paprika Powder optional, for added color
  • 0.5 cup Water adjust for batter consistency
  • 1 cup Panko Breadcrumbs use seasoned for extra flavor
  • 2 tablespoons Neutral Oil for brushing
For the ‘Honey’ Mustard Sauce
  • 2 tablespoons Agave or Maple Syrup adjust for sweetness
  • 2 tablespoons Yellow or Dijon Mustard base of the sauce
  • 1 pinch Salt to taste
  • 1 dash Pepper to taste

Equipment

  • Oven
  • Mixing bowl
  • baking tray
  • Parchment paper
  • whisk

Method
 

Step-by-Step Instructions
  1. In a medium bowl, whisk together 2 tablespoons of neutral oil, 2 tablespoons of agave or maple syrup, 2 tablespoons of your chosen mustard, and a pinch of salt and pepper. Blend until smooth and set aside.
  2. Drain the extra firm tofu and press for about 10 minutes. Slice into 1-inch strips.
  3. In a large mixing bowl, combine ½ cup all-purpose flour, ¼ cup cornstarch, 1 teaspoon baking powder, and a pinch of salt. Gradually add ½ cup water, mixing until you achieve a smooth batter.
  4. Dip each tofu strip into the batter, then roll in panko breadcrumbs, pressing lightly for an even coat.
  5. Preheat the oven to 350°F (175°C). Line a baking tray with parchment paper and arrange the coated tofu strips. Brush lightly with neutral oil and bake for 30–35 minutes, turning halfway through.
  6. Once baked, brush or spoon the prepared 'honey' mustard sauce over each tender and return to the oven for an additional 5–8 minutes.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 10gProtein: 5gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.5gSodium: 200mgPotassium: 150mgFiber: 1gSugar: 1gCalcium: 200mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3 days in the fridge or freeze for up to 3 months. Reheat in the oven for best results.

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