Honey-Mustard Tofu Tenders

Chef’s Note

“Freeze tofu for at least 24 hours then defrost.  This process releases excess liquid and makes for a better end product.  A good substitute for the garlic powder and poultry seasoning is replacing with McCormick’s Season- All and eliminating the salt.  From Eating Well.”








  • 1 (14ounce) packageextra-firm water-packed tofu, drained
  • 2 largeeggs, beaten
  • 2 teaspoonshot sauce (optional)
  • 1 teaspoongarlic powder
  • 1 teaspoonpoultry seasoning
  • 34 cuppanko breadcrumbs (plain or whole-wheat)
  • 14 teaspoonsalt, plus 1/8 teaspoon divided
  • 14 teaspoonfresh ground pepper
  • canola oil cooking spray
  • 13 cup nonfat plain Greek yogurt
  • 3 tablespoonsDijon mustard
  • 3 tablespoonshoney
  • 2 teaspoonslemon juice
  • Directions

  • Preheat oven to 425°F. Coat a large baking sheet with cooking spray. (Easier to cleanup if lined with aluminum foil or parchment paper.).
  • Cut tofu block in half crosswise. Cut each piece in half horizontally, then cut each stack crosswise again into 5 "tenders." (You will have 20 strips, 2 inches by 1 inch.) Pat the tofu dry with paper towels (don’t skip this step).
  • Combine eggs, hot sauce (if using), garlic powder and poultry seasoning in a shallow dish. Combine panko, 1/4 teaspoon salt and pepper in another shallow dish. Dip the tofu strips into the egg, then coat with the panko mixture. (Discard any leftover egg and panko.) Arrange the tofu in a single layer on the prepared baking sheet. Generously coat the tofu with cooking spray.
  • Bake the tofu for 10 minutes. Flip the tenders over and continue baking until crisp and golden, about 10 minutes more. Immediately sprinkle with the remaining 1/8 teaspoon salt.
  • Meanwhile, whisk yogurt, mustard, honey and lemon juice in a small bowl. Serve the tofu with the dipping sauce.
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