Description
Crispy, flavorful Honey Mustard Tofu Tenders are a satisfying vegetarian meal or appetizer. Easy to make with a simple honey mustard dipping sauce.
Ingredients
Scale
- 1 block (14-16 ounces) extra-firm tofu
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 cup all-purpose flour (or gluten-free blend)
- 1/4 cup cornstarch
- 1/4 teaspoon black pepper
- 1/2 cup unsweetened plant-based milk (like almond or soy), or water
- For the Honey Mustard Sauce:
- 1/4 cup Dijon mustard
- 2 tablespoons honey (or maple syrup for vegan)
- 1 tablespoon apple cider vinegar
- 1 teaspoon soy sauce (or tamari)
- 1/2 teaspoon paprika
- Pinch of black pepper
- Optional: 2-3 tablespoons of your preferred cooking oil for pan-frying
Instructions
- 1. Press the tofu for at least 30 minutes to remove excess water. Cut into tender shapes.
- 2. In a shallow dish, whisk together soy sauce, nutritional yeast, garlic powder, and onion powder. Add tofu and marinate for 15-30 minutes.
- 3. Set up your breading station: Mix flour, cornstarch, and pepper in one dish. Whisk plant-based milk (or water) in another.
- 4. Dredge marinated tofu in the flour mixture, dip in milk, then dredge again in flour for a double coating.
- 5. Cook tofu tenders by pan-frying in oil until golden brown and crispy (3-5 mins per side), or bake at 400°F (200°C) for 20-25 mins, or air fry at 400°F (200°C) for 12-15 mins.
- 6. While tofu cooks, whisk together all ingredients for the honey mustard sauce.
- 7. Toss cooked tofu tenders with some sauce, or serve sauce on the side for dipping.
Notes
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in oven or air fryer for best crispness. Avoid microwaving.
- Prep Time: 20 minutes (plus pressing time)
- Cook Time: 15-25 minutes
- Category: Main Course
- Method: Baked, Pan-Fried, Air Fried
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: approx. 300-400 (depending on cooking method)
- Sugar: approx. 8-12g (depending on honey/maple syrup)
- Sodium: varies based on soy sauce used
- Fat: varies significantly based on cooking method
- Carbohydrates: approx. 20-30g
- Fiber: approx. 3-5g
- Protein: approx. 15-20g (depending on tofu brand)