Crispy Baked Honey Mustard Tofu Tenders
Crispy Baked Honey Mustard Tofu Tenders are a delightful and satisfying plant-based dish that everyone will love. Perfect for a weeknight dinner, game day snacks, or as a fun party appetizer, these tenders boast a perfect balance of crispy texture and a sweet-tangy honey mustard flavor. Made with simple ingredients and straightforward steps, this recipe is not only easy to prepare but also loaded with protein and nutrition. Whether served on their own or with your favorite dipping sauces, these tenders are sure to impress.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: Approximately 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: Plant-Based
Ingredients
Scale
- 14 oz extra-firm tofu
- 1 cup panko breadcrumbs
- ½ cup all-purpose flour
- ⅓ cup honey (or maple syrup for vegan)
- ⅓ cup Dijon mustard
- Olive oil
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Drain and press the tofu to remove excess moisture; cut into 1-inch strips.
- In one bowl, mix panko breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper.
- In another bowl, whisk together honey (or maple syrup), Dijon mustard, and olive oil.
- Coat each tofu strip in flour, dip in the sauce, then roll in the breadcrumb mixture.
- Arrange coated tenders on the baking sheet and lightly spray with cooking spray.
- Bake for 30–35 minutes until golden brown, flipping halfway through.
Nutrition
- Serving Size: 2 tenders (100g)
- Calories: 210
- Sugar: 8g
- Sodium: 360mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 2g
- Protein: 12g
- Cholesterol: 0mg