Description
Crispy, flavorful tofu tenders coated in a sweet and tangy honey mustard glaze. Easy to make and perfect as an appetizer, salad topper, or main course.
Ingredients
Scale
- 1 block (14-16 ounces) extra-firm tofu
- 1/4 cup all-purpose flour (or gluten-free blend)
- 1/4 cup cornstarch
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup unsweetened plant-based milk (like soy, almond, or oat)
- 2 tablespoons neutral oil (like vegetable, canola, or avocado oil)
- For the Honey Mustard Glaze:
- 1/4 cup Dijon mustard
- 2 tablespoons maple syrup (or honey for a non-vegan option)
- 1 tablespoon apple cider vinegar
- 1 teaspoon soy sauce (or tamari for gluten-free)
- 1 clove garlic, minced (optional)
Instructions
- 1. Press the tofu for at least 30 minutes. Cut into 1-inch thick tenders.
- 2. Set up three shallow bowls: one with flour, cornstarch, and spices; one with plant-based milk; and one for the coated tofu.
- 3. Double-dredge each tofu tender: coat in flour mixture, dip in milk, then coat in flour mixture again, pressing to adhere. Place on a plate.
- 4. Whisk together glaze ingredients: Dijon mustard, maple syrup/honey, apple cider vinegar, soy sauce/tamari, and minced garlic (if using).
- 5. Cook the tofu tenders: Either bake at 400°F (200°C) for 20-25 minutes, flipping halfway, or pan-fry in 2 tablespoons of oil over medium-high heat for 3-4 minutes per side until golden and crispy. Drain on paper towels if pan-frying.
- 6. Place cooked tenders in a bowl, pour glaze over them, and toss to coat evenly. Serve immediately.
Notes
Store cooled, leftover tofu tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in a 350°F (175°C) oven for 8-12 minutes for best texture.
- Prep Time: 35 minutes (includes pressing)
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baked or Pan-Fried
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 200-250 (varies with ingredients)
- Sugar: Approx. 8-12g
- Sodium: Approx. 300-500mg (varies with soy sauce)
- Fat: Approx. 10-15g
- Carbohydrates: Approx. 20-25g
- Fiber: Approx. 2-4g
- Protein: Approx. 12-15g