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Baked vegan honey mustard tofu tenders on parchment paper

Baked "Honey" Mustard Tofu Tenders (Vegan)

5 from 3 votes
Time to get your fingers sticky! These vegan baked ‘honey’ mustard tofu tenders are deliciously sticky and flavourful! Made with really simple ingredients and coated with an easy homemade ‘honey’ mustard sauce, these are a perfect finger food.
Prep Time 20 mins
Bake Time 45 mins
Total Time 1 hr 5 mins
Course Finger Food, Main Course, Side Dish, Snack
Cuisine American
Servings 12 tenders
Calories 111 kcal

Ingredients
  

  • 450 g extra firm tofu sliced into 1-inch thick strips
  • 1-2 tbsp olive oil or neutral oil such as canola, vegetable, safflower, etc, for baking

BATTER

COATING

  • 1 -1 1/2 cup panko or japanese bread crumbs plus more if needed

‘HONEY’ MUSTARD SAUCE

  • 2 tbsp neutral oil such as vegetable canola, or avocado
  • 6 tbsp agave or maple syrup
  • 1/4 cup yellow or Dijon mustard
  • Pinch of salt
  • Dash of pepper

Instructions
 

‘Honey’ Mustard Sauce

  • In a small bowl, mix together all ingredients until well-combined. Feel free to adjust to your taste. Set aside.

Tofu

  • Preheat your oven to 350F.
  • Drain the tofu and wrap with a towel. Place the tofu on a flat surface and press the tofu for 10 mins. You can place a heavy flat surface such as a chopping board or a few plates on top of it for water to seep out. Afterwards, slice the tofu into 1” thick strips or in another shape of your choice.

Preparing the Batter and Coating the Tofu

  • Prepare the batter by mixing all the ingredients until a smooth and thick mixture is formed. If you find your batter too thick, you can add more water and mix everything until it’s well combined.
  • Place the bread crumbs in a large bowl.
  • Prepare your set-up starting from the tofu, batter, and coating.
  • Place each tofu into the batter mixture. Coat well using your left hand. Using the same hand, transfer to the coating mixture and coat well using your right hand. Repeat these steps for the remaining tofu.

Baking the Tofu

  • On a lined baking tray, brush or spray some neutral oil. Place each coated tofu on the lined baking tray. Spray or brush the top of the tofu with some more oil.
  • Bake the tofu for 30-35 minutes or until crispy and lightly brown, flipping halfway through. Remove the tofu from the oven and coat with the sauce. You can simply dip each piece into the sauce or brush these with the sauce.
  • Place the coated tofu back in the oven and bake for another 5-8 minutes until the sauce has been absorbed.
  • Feel free to dip the tofu in more of the honey mustard sauce or brush the leftover sauce. These are best enjoyed while hot!

WATCH Video

NUTRITIONAL INFO

Serving: 1piece | Calories: 111kcal | Carbohydrates: 14g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 272mg | Potassium: 91mg | Fiber: 1g | Sugar: 7g | Calcium: 48mg | Iron: 1mg
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