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Crispy Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders for Guilt-Free Snacking

Enjoy Crispy Baked Honey Mustard Tofu Tenders—a healthy, flavorful snack that impresses without the guilt!
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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 Press well for maximum crispiness.
  • 1 cup All-Purpose Flour Can use gluten-free flour if desired.
  • 1/4 cup Cornstarch Boosts crispiness.
  • 1 teaspoon Baking Powder Essential for texture.
  • 1/2 teaspoon Salt Adjust to taste.
  • 1/2 teaspoon Paprika Powder Optional for extra flavor.
  • 3/4 cup Water Adjust for batter consistency.
  • 1 cup Panko Breadcrumbs Use gluten-free for a GF option.
  • 2 tablespoons Neutral Oil For coating.
For the Honey Mustard Sauce
  • 2 tablespoons Agave or Maple Syrup Your choice of sweetener.
  • 2 tablespoons Yellow or Dijon Mustard Choose based on preference.
  • to taste Pepper Adds heat and depth.

Equipment

  • Mixing Bowl
  • baking tray
  • Whisk
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together 2 tablespoons of neutral oil, 2 tablespoons of agave or maple syrup, 2 tablespoons of yellow or Dijon mustard, a pinch of salt, and a dash of pepper.
  2. Drain and press a block of extra firm tofu for about 15-20 minutes, then slice into approximately 1-inch strips.
  3. In a large bowl, combine 1 cup of all-purpose flour, 1/4 cup of cornstarch, 1 teaspoon of baking powder, and 1/2 teaspoon of salt. Gradually stir in 3/4 cup of water until smooth.
  4. Dip each tofu strip into the batter, allowing excess to drip off, then roll in panko breadcrumbs.
  5. Place coated tofu tenders on a lined baking tray and lightly brush with more neutral oil. Bake at 350°F (175°C) for 30-35 minutes, flipping halfway.
  6. Brush warm tenders with the reserved honey mustard sauce and return to the oven for an additional 5-8 minutes.

Nutrition

Serving: 1tenderCalories: 111kcalCarbohydrates: 15gProtein: 10gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 300mgPotassium: 200mgFiber: 1gSugar: 2gCalcium: 120mgIron: 2mg

Notes

Press tofu well to achieve crispiness. Ensure batter consistency is thick enough but not overly runny. Coat generously with panko for an extra crunchy coating. Flip tenders halfway for even cooking.

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