Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Crispy Baked Honey Mustard Tofu Tenders

Crispy Baked Honey Mustard Tofu Tenders

  • Author: Eric
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free, Plant-Based

Description

These Crispy Baked Honey Mustard Tofu Tenders offer a perfectly crisp texture with a sweet and tangy honey mustard glaze. Made with extra firm tofu and baked to golden perfection, they provide a nutritious and flavorful plant-based protein option ideal for snacks, meals, or appetizers. Quick to prepare and customizable, they deliver satisfying crunch and vibrant flavor in every bite.

Ingredients

Scale

Tofu and Coating

  • 14 oz extra firm tofu, well pressed
  • 1/4 cup whole wheat flour
  • 1/2 cup gluten-free breadcrumbs
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil (for brushing)

Honey Mustard Glaze

  • 3 tbsp natural honey
  • 2 tbsp Dijon mustard (natural)
  • 1 tbsp apple cider vinegar (natural)
  • Pinch of salt and pepper

Instructions

  1. Prep the Tofu: Drain and press the extra firm tofu thoroughly to remove as much moisture as possible. Slice into finger-sized tenders of even thickness for uniform baking.
  2. Make the Honey Mustard Glaze: In a bowl, whisk together natural honey, Dijon mustard (natural), apple cider vinegar (natural), and a pinch of salt and pepper until smooth.
  3. Prepare the Coating: Combine whole wheat flour, gluten-free breadcrumbs, garlic powder, paprika, salt, and black pepper in a shallow dish.
  4. Coat the Tofu Tenders: Dip each tofu tender into the honey mustard glaze, letting any excess drip off. Then dredge in the seasoned flour and breadcrumb mixture, pressing gently to adhere.
  5. Bake to Perfection: Place coated tofu tenders on a parchment-lined baking sheet. Lightly brush the tops with olive oil. Bake at 400°F (200°C) for 25-30 minutes, flipping halfway through for even crispiness.

Notes

  • Press the tofu well to ensure the coating sticks and crisps properly.
  • Add smoked cayenne or chili powder for a spicy variation.
  • Light olive oil brushing helps create a golden crust during baking.
  • Slice tenders evenly for uniform cooking.
  • For extra crunch, dip tenders twice in glaze and coating mixture.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving (about 4-5 tenders)
  • Calories: 250
  • Sugar: 8g
  • Sodium: 400mg
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 3g
  • Protein: 18g
  • Cholesterol: 0mg

Keywords: tofu tenders, crispy tofu, honey mustard glaze, plant-based protein, baked tofu, gluten-free appetizer, vegan snack

Find it online: https://smartmealsguide.com/crispy-baked-honey-mustard-tofu-tenders/