Maple Mustard Tofu Tenders
A vegan, healthy dish that's crispy, flavorful, and perfect for dipping. Made with spelt flour for a wholesome twist, these tenders are baked to perfection.
Servings: 4 servings
Calories: 318kcal
Ingredients
- 14 oz extra-firm tofu (pressed and cut into strips)
- 1 cup spelt flour
- 1 cup unsweetened plant-based milk
- 1 teaspoon apple cider vinegar
- 1 ½ cups panko breadcrumbs (or gluten-free breadcrumbs)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
Maple Mustard Glaze
- 2 tablespoon Dijon mustard
- 2 tablespoon pure maple syrup
- 1 teaspoon olive oil (optional)
- ½ teaspoon smoked paprika
Instructions
Prepare the tofu
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Press the tofu to remove excess water, then cut it into thick strips or "tenders."
Set up the breading station:
- Bowl 1: Place spelt flour.
- Bowl 2: Mix plant-based milk and apple cider vinegar; let it sit for 2-3 minutes to create a buttermilk effect.
- Bowl 3: Combine breadcrumbs, garlic powder, smoked paprika, salt, and black pepper.
- Bread the tofu: Dip each tofu strip into the spelt flour, then into the milk mixture, and finally coat it evenly with the seasoned breadcrumbs. Place the tenders on the prepared baking sheet.
Bake
- Bake for 20 minutes, flipping halfway through, until the tenders are golden and crispy.
- Prepare the glaze: While the tofu is baking, whisk together the Dijon mustard, maple syrup, olive oil (if using), and smoked paprika in a small bowl.
- Glaze and serve: Brush the baked tenders with the maple mustard glaze or serve it as a dipping sauce on the side. Garnish with fresh parsley if desired.
Nutrition
Calories: 318kcal | Carbohydrates: 49g | Protein: 15g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 685mg | Potassium: 261mg | Fiber: 6g | Sugar: 9g | Vitamin A: 376IU | Vitamin C: 0.05mg | Calcium: 166mg | Iron: 4mg