Crispy Honey Mustard Tofu Tenders
Ingredients
For the Tofu
- 1 block extra firm tofu, drained and pressed
For the Batter
- 1 cup all-purpose flour (or gluten-free flour blend)
- ¼ cup cornstarch
- 1 tsp baking powder
- ½ tsp salt
- ½ tsp paprika powder (optional)
- ¾ cup water, adjusted for consistency
For the Crunchy Coating
- 1 cup panko breadcrumbs (use gluten-free if needed)
- 2 tbsp neutral oil, for brushing or spraying
For the Honey Mustard Sauce
- ¼ cup agave syrup or maple syrup
- ¼ cup yellow mustard or Dijon mustard
- Pinch of salt
- Dash of black pepper
Instructions
- Whisk together the agave (or maple syrup), mustard, salt, and pepper in a small bowl to make the honey mustard sauce. Set aside.
- Drain the tofu block and wrap in a clean kitchen towel. Press firmly for 10 minutes to remove excess moisture. Slice into uniform 1-inch strips.
- In a mixing bowl, combine flour, cornstarch, baking powder, salt, and paprika. Gradually add water and whisk until a smooth, thick batter forms. Adjust water as needed.
- Dip each tofu strip into the batter, coating it well. Transfer to the panko breadcrumbs and press gently to coat evenly. Repeat with all strips.
- Preheat oven to 350°F (175°C). Line a baking tray with parchment paper. Arrange coated tofu in a single layer and brush or spray lightly with neutral oil.
- Bake for 30–35 minutes, flipping halfway through, until golden brown and crispy.
- Remove from oven. Brush or spoon honey mustard sauce generously over each tender. Return to oven for 5–8 minutes until the glaze sets and caramelizes slightly.
- Serve immediately with extra honey mustard sauce on the side for dipping.
Notes
- Pressing the tofu thoroughly is the most important step for achieving a crispy exterior.
- Use one hand for wet batter, the other for the dry panko to keep coating clean and even.
- Do not crowd the baking tray - give tenders space so they crisp up rather than steam.
- Flip halfway through baking every single time for even crunch on all sides.
- For gluten-free: swap all-purpose flour with a gluten-free blend and use certified gluten-free panko.
- For air fryer: cook at 375°F for 15–18 minutes, flipping once, then glaze and air fry 3–4 more minutes.
Storage
- Fridge: Store in an airtight container for up to 3 days. Reheat in oven at 350°F for 10–15 minutes.
- Freezer: Freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag. Keeps up to 3 months. Bake from frozen, adding a few extra minutes.
- Make ahead: Batter and coat the tenders up to 24 hours ahead. Refrigerate until ready to bake.
Nutrition (per serving, approximate)
- Calories: 111 kcal
- Carbohydrates: 12g
- Protein: 5g
- Fat: 4g
- Saturated Fat: 0.5g
- Sodium: 300mg
- Fiber: 1g
- Sugar: 1g