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Tasty Honey Mustard Tofu Tenders

Crispy Tasty Honey Mustard Tofu Tenders You'll Crave

Delight in these Tasty Honey Mustard Tofu Tenders, a crispy and flavorful plant-based snack that will satisfy your cravings.
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Prep Time 15 minutes
Cook Time 25 minutes
Marination Time 30 minutes
Total Time 1 hour 10 minutes
Servings: 4 tenders
Course: Snacks
Cuisine: Vegan
Calories: 210
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 block Firm Tofu Use firm tofu for better texture.
  • 2 tbsp Honey Substitute with maple syrup or agave for vegan option.
  • 2 tbsp Dijon Mustard Essential for the tangy flavor.
  • 1 tsp Garlic Powder Enhances savory flavor.
  • 1 tsp Onion Powder Adds depth of flavor.
  • 1 cup Breadcrumbs (Panko or Regular) Panko gives a lighter finish.
  • 1/4 cup All-Purpose Flour Helps coating adhere.
  • 1 tsp Salt Balances flavors.
  • 1/2 tsp Black Pepper Adds mild heat.
For Baking

Equipment

  • Oven
  • Baking Sheet
  • Mixing Bowl
  • parchment paper

Method
 

Cooking Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or grease it.
  2. Drain the firm tofu, press gently to remove moisture, and cut into 1-inch tender-sized pieces.
  3. In a bowl, whisk together honey, Dijon mustard, garlic powder, onion powder, salt, and black pepper until smooth.
  4. Set up your breading station with flour in one dish, honey mustard mixture in a second, and breadcrumbs in a third.
  5. Dredge each tofu piece in flour, dip in the honey mustard mixture, and then coat with breadcrumbs.
  6. Arrange coated tofu on the baking sheet, making sure they are spaced out. Spray the tops with cooking oil.
  7. Bake for 25 minutes, flipping halfway through for even browning.
  8. Let cool slightly before serving with your favorite dipping sauces.

Nutrition

Serving: 1tenderCalories: 210kcalCarbohydrates: 30gProtein: 10gFat: 5gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 400mgPotassium: 250mgFiber: 2gSugar: 3gCalcium: 150mgIron: 2mg

Notes

Tenders can be made ahead; marinate tofu pieces for added flavor. Serve with a variety of dipping sauces for more flavor options.

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