Honey-Mustard Tofu Tenders

March/April 2014

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Panko-breaded tofu “tenders” are finger-licking crunchy in this family-friendly tofu recipe. We love the sweet and tangy honey-mustard dipping sauce recipe that goes with it, but feel free to use your favorite dip. No poultry seasoning on hand? Make your own by combining equal amounts of dried sage, thyme, marjoram, black pepper, crushed rosemary and crushed celery seed.

Honey-Mustard Tofu Tenders

Makes: 4 servings

Serving Size: 5 tofu “tenders” & 3 Tbsp. sauce

Active Time:

Total Time:


  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 2 large eggs, beaten
  • 2 teaspoons hot sauce, optional
  • 1 teaspoon garlic powder
  • 1 teaspoon poultry seasoning
  • 3/4 cup panko breadcrumbs, preferably whole-wheat
  • 1/4 teaspoon salt plus 1/8 teaspoon, divided
  • 1/4 teaspoon freshly ground pepper
  • Canola oil cooking spray
  • 1/3 cup nonfat plain Greek yogurt
  • 3 tablespoons Dijon mustard
  • 3 tablespoons honey
  • 2 teaspoons lemon juice


  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. 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.
  3. 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.
  4. 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.
  5. Meanwhile, whisk yogurt, mustard, honey and lemon juice in a small bowl. Serve the tofu with the dipping sauce.


Per serving: 225 calories; 8 g fat (1 g sat, 3 g mono); 47 mg cholesterol; 25 g carbohydrates; 13 g added sugars; 14 g total sugars; 15 g protein; 3 g fiber; 369 mg sodium; 62 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 starch, 1 other carbohydrate, 1 1/2 lean meat

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Recipe Categories

Type of Dish
Main dish, vegetarian
Ease of Preparation
Total Time
45 minutes or less
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Healthy Frying

March/April 2014
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