Vegan Tofu Tenders

Vegan Tofu Tenders Recipe

Rating: 4.5 based on 382 votes.

Indulge in these crispy and flavorful Vegan Tofu Tenders that are perfect for a healthy and protein-packed dinner or snack.

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  1. Preheat your oven to 425°F (220°C) and apply nonstick spray to a baking sheet.
  2. Take a clean dish towel and wrap it around the tofu. Apply pressure on top with a heavy object like a cast-iron skillet, and let it press for 20 minutes to remove excess liquid.
  3. Lay the tofu block on its side and slice it in half lengthwise. Season the whole block with salt and pepper.
  4. Cut each tofu half lengthwise into four equal pieces. This will give you a total of eight equally-sized pieces.
  5. In a medium bowl, use a fork to combine the flour and cornstarch.
  6. In another medium bowl, whisk together the milk, apple cider vinegar, and Dijon mustard until well combined.
  7. In yet another medium bowl, combine the bread crumbs, salt, pepper, garlic powder, paprika, onion powder, nutritional yeast, cumin, and cayenne. Mix everything together with a fork.
  8. Start by coating a piece of tofu in the flour mixture, then dip it into the milk mixture, back into the flour mixture, back into the milk mixture, and finally into the bread crumbs. Repeat this process for all tofu pieces.
  9. Place the coated tofu pieces on the greased baking sheet. Repeat the coating process for the remaining tofu sticks.
  10. Using a brush, evenly coat each tofu tender with olive oil.
  11. Bake the tofu in the preheated oven for 30-35 minutes, flipping them halfway through. They should turn golden brown and crispy. Apply more olive oil with a brush, if needed.
  12. Serve your crispy tofu sticks with honey mustard dipping sauce.
  13. Enjoy your delicious meal!


Carbohydrates 73 grams
Fiber 6 grams
Protein 33 grams
Fat 28 grams
Calories 667 calories
Sugar 7 grams

These Vegan Tofu Tenders are the perfect comfort food for a quick and easy weeknight dinner.

They are dairy-free, vegan, and vegetarian, making them suitable for a variety of dietary preferences.

Packed with high-protein and high-fiber ingredients, they are also a healthy option.

Whether you're looking for an appetizer, lunch, or snack, these tofu tenders will satisfy your cravings.

You can bake them in the oven or cook them in a cast iron pan with the help of some essential kitchen equipment like spatulas and tongs.

With minimal effort and under an hour, you can enjoy delicious and satisfying tofu tenders that the whole family will love.

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