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Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders You'll Crave

Baked Honey Mustard Tofu Tenders are crispy, flavorful vegan bites perfect for snacking or meals, each with around 111 calories.
Prep Time 20 minutes
Cook Time 35 minutes
Cooling Time 5 minutes
Total Time 1 hour
Servings: 4 tenders
Course: Snacks
Cuisine: Vegan
Calories: 111

Ingredients
  

For the Tofu Base
  • 1 block Extra Firm Tofu well-pressed
  • ½ cup All-Purpose Flour or gluten-free flour
  • ¼ cup Cornstarch
  • 1 teaspoon Baking Powder
  • ½ teaspoon Salt
For the Coating
  • 1 cup Panko Breadcrumbs
  • 2 tablespoons Neutral Oil for coating
For the ‘Honey’ Mustard Sauce
  • 2 tablespoons Agave or Maple Syrup
  • 3 tablespoons Yellow or Dijon Mustard
  • to taste Salt
  • to taste Pepper
For Optional Flavor Boosts
  • ½ teaspoon Paprika Powder optional
  • pinch Cayenne Pepper optional

Equipment

  • Mixing Bowl
  • tofu press
  • Baking Tray
  • Whisk

Method
 

Step-by-Step Instructions
  1. Prepare the ‘Honey’ Mustard Sauce by whisking together neutral oil, agave or maple syrup, and mustard, seasoning with salt and pepper. Set aside.
  2. Drain and press the block of extra firm tofu to remove excess water. Slice into 1-inch strips.
  3. Mix the batter by combining flour, cornstarch, baking powder, and salt in a bowl. Gradually mix in water until thick and smooth.
  4. Dip tofu strips in the batter, then roll in panko breadcrumbs to coat. Place on a parchment-lined baking tray.
  5. Preheat oven to 350°F (175°C). Drizzle tofu strips with oil. Bake for 30-35 minutes, flipping halfway, until golden brown.
  6. After baking, brush tofu tenders with the ‘honey’ mustard sauce and return to the oven for another 5-8 minutes.
  7. Remove from the oven and let cool slightly. Serve warm with your favorite dipping sauce or sides.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 12gProtein: 8gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 200mgPotassium: 200mgFiber: 2gSugar: 1gCalcium: 100mgIron: 2mg

Notes

Pressing the tofu well is crucial for achieving a crispy texture. Ensure proper batter consistency for the coating to stick well.

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