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Honey Mustard Tofu Tenders

Crispy Honey Mustard Tofu Tenders You’ll Crave Every Time

These Honey Mustard Tofu Tenders are a crispy, flavorful vegan delight that perfectly combines sweet and tangy flavors.
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Prep Time 15 minutes
Cook Time 30 minutes
Marination Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 tenders
Course: Appetizers
Cuisine: Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 block Firm Tofu Press to remove moisture for crispiness
  • 2 tablespoons Honey or Maple Syrup Use maple syrup for a vegan version
  • 2 tablespoons Dijon Mustard Try whole grain for a different texture
  • 2 tablespoons Soy Sauce or Tamari Substitute tamari for a gluten-free option
  • 1 teaspoon Garlic Powder Fresh minced garlic can be a great alternative
  • 2 tablespoons Olive Oil Avocado oil works too for crispiness
  • 1 cup Panko Breadcrumbs Use gluten-free breadcrumbs if needed
For Extra Flavor
  • 1 teaspoon Paprika or Chili Powder Optional spice addition to kick up the flavor
  • 1 cup Vegetable Mix-ins Finely chopped vegetables like bell peppers add nutrition and color

Equipment

  • Oven
  • Mixing Bowl
  • Baking Sheet
  • Parchment paper

Method
 

Step-by-Step Instructions
  1. Step 1: Press Tofu - Wrap the firm tofu in paper towels and place a heavy object on top to press out excess moisture. Let it sit for 15 minutes.
  2. Step 2: Prepare Marinade - Whisk together honey (or maple syrup), Dijon mustard, soy sauce (or tamari), garlic powder, and olive oil until smooth.
  3. Step 3: Slice Tofu - Cut the pressed tofu into even strips about 1 inch thick.
  4. Step 4: Marinate Tofu - Coat tofu strips in the prepared marinade and let soak for a minimum of 30 minutes.
  5. Step 5: Preheat Oven - Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  6. Step 6: Coat Tofu - Press each tofu strip into panko breadcrumbs for even coating.
  7. Step 7: Bake - Place coated tofu strips on the baking sheet and bake for 25-30 minutes, flipping halfway through.

Nutrition

Serving: 4tendersCalories: 200kcalCarbohydrates: 20gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 500mgPotassium: 300mgFiber: 2gSugar: 5gVitamin A: 500IUVitamin C: 5mgCalcium: 150mgIron: 2mg

Notes

For best results, marinate tofu overnight for maximum flavor. Store leftovers in an airtight container for up to 3 days or freeze for longer storage.

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