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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.

Source: EatingWell Magazine, March/April 2014


Recipe Summary

40 mins

Nutrition Profile:



Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Coat a large baking sheet with cooking spray.

  • 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.

  • 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.


Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

5 tofu “tenders” & 3 Tbsp. sauce
244 calories; protein 15.3g; carbohydrates 25.5g; dietary fiber 2.5g; sugars 14.3g; fat 9.6g; saturated fat 1.3g; cholesterol 47.4mg; vitamin a iu 110.6IU; vitamin c 1.1mg; folate 8.5mcg; calcium 107.9mg; iron 2.4mg; magnesium 4.9mg; potassium 61.8mg; sodium 370.8mg; added sugar 13g.

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