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Plate of crispy sesame crusted tofu served with a creamy dipping sauce and herbs.

Crispy Honey Mustard Tofu Tenders (Air Fryer or Baked)

These plant-based honey mustard tofu tenders are perfectly seasoned, crispy on the outside, and tender on the inside, offering a delicious and healthier alternative to chicken tenders. They're quick to make and irresistible, whether air-fried or baked!
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Appetizer, Main Course, Side Dish
Cuisine: American, Vegan, Vegetarian
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

For the Tofu Tenders:
  • 1 block Extra-firm tofu 14-16 oz, pressed well
  • 1 tbsp Olive oil
  • 1/2 tsp Garlic powder
  • 1/4 tsp Onion powder
  • 1/4 tsp Smoked paprika
  • 1/4 tsp Salt
  • pinch Black pepper
For the Wet Coating:
  • 1/4 cup Unsweetened plant milk almond or soy
  • 1 tbsp Dijon mustard
  • 1 tbsp Apple cider vinegar
  • 1/2 tbsp Maple syrup or agave for strictly vegan
For the Dry Coating:
  • 1/2 cup Panko breadcrumbs
  • 1/4 cup Nutritional yeast
  • 1 tsp Cornstarch or arrowroot powder
  • 1/2 tsp Garlic powder
  • 1/4 tsp Salt
  • 1/8 tsp Black pepper
For the Honey Mustard Dipping Sauce:
  • 1/4 cup Vegan mayonnaise
  • 2 tbsp Dijon mustard
  • 1 tbsp Honey or maple syrup for vegan
  • 1/2 tbsp Apple cider vinegar
  • pinch Salt
  • pinch Black pepper

Equipment

  • Tofu Press (or heavy objects)
  • Mixing bowls
  • Whisk
  • Shallow Dishes (for dredging)
  • Air Fryer
  • Baking Sheet with Wire Rack (if baking)
  • Tongs

Method
 

Prepare the Tofu
  1. Press the extra-firm tofu for at least 20-30 minutes to remove excess water. This is crucial for achieving crispy tenders. Once pressed, cut the block lengthwise into 8-10 "tender" shapes, about 1/2 inch thick and 3-4 inches long.
  2. In a medium bowl, toss the tofu tenders with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper until evenly coated. Set aside.
Prepare the Wet & Dry Coatings
  1. In a shallow dish, whisk together the plant milk, dijon mustard, apple cider vinegar, and maple syrup for the wet coating.
  2. In another shallow dish, combine the panko breadcrumbs, nutritional yeast, cornstarch, garlic powder, salt, and pepper for the dry coating. Mix well.
Coat the Tofu Tenders
  1. Working one by one, dip each seasoned tofu tender into the wet coating, allowing any excess to drip off. Immediately transfer to the dry coating, ensuring it's fully covered and gently pressing the breadcrumbs onto the surface. Place coated tenders on a plate or cutting board.
Air Fry or Bake the Tenders
  1. Air Fryer Method: Preheat your air fryer to 375°F (190°C). Lightly spray the air fryer basket with cooking spray. Arrange the coated tofu tenders in a single layer, ensuring not to overcrowd the basket (cook in batches if necessary). Air fry for 16-20 minutes, flipping halfway through, until golden brown and crispy.
  2. Oven Method: Preheat oven to 400°F (200°C). Place a wire rack on a baking sheet and lightly spray with cooking spray. Arrange the coated tofu tenders in a single layer on the rack. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
Make the Honey Mustard Dipping Sauce
  1. While the tenders cook, in a small bowl, whisk together the vegan mayonnaise, dijon mustard, honey (or maple syrup), apple cider vinegar, salt, and pepper until smooth and well combined. Taste and adjust seasonings if needed.
Serve
  1. Remove the crispy honey mustard tofu tenders from the air fryer or oven. Serve immediately with the prepared honey mustard dipping sauce. Garnish with fresh parsley if desired.

Notes

Tofu Pressing is Key: Don't skip pressing the tofu! It removes moisture, allowing the tofu to absorb flavors better and become much crispier. Oven Baking Alternative: If you don't have an air fryer, the oven method works great. Using a wire rack helps air circulate for maximum crispiness. Storage: Leftover tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the air fryer or oven at 350°F (175°C) for 5-8 minutes to regain crispiness. Vegan Option: For a strictly vegan recipe, ensure you use maple syrup instead of honey for both the tenders and the dipping sauce, and use a vegan mayonnaise.