Honey Mustard Baked Tofu

For years, tofu held a rather mysterious place in our kitchen. We knew it was healthy, versatile, and a staple in vegetarian and vegan cuisine, but honestly, getting it to taste amazing felt like a culinary puzzle. Then we stumbled upon this Honey Mustard Baked Tofu recipe, and everything changed. From the first bite, we were hooked. The crispy edges, the tender, chewy center, and that tangy-sweet honey mustard glaze – it was a flavor explosion that even our most skeptical family members raved about! What truly surprised us was how incredibly easy it was to make. No complicated techniques, no hours of marinating, just simple ingredients and straightforward steps that result in tofu that’s anything but bland. This recipe has become a regular on our dinner table, whether served as a main course with roasted vegetables or tossed into a vibrant salad. If you’re looking for a way to fall in love with tofu, or simply want a quick, healthy, and delicious meal, you absolutely must try this Honey Mustard Baked Tofu. Prepare to be amazed!

Ingredients for Honey Mustard Baked Tofu

• Extra-Firm or Super-Firm Tofu (1 block, about 14-16 oz): The star of the show! Extra-firm tofu is crucial for baking as it holds its shape and achieves the best crispy texture. Super-firm tofu is even better as it contains less water and requires less pressing.
• Honey (1/4 cup): Adds natural sweetness and a beautiful glaze to the tofu. You can substitute with maple syrup or agave for a vegan option.
• Dijon Mustard (1/4 cup): Provides a tangy, sharp flavor that balances the sweetness of the honey. Dijon mustard offers a classic mustard flavor that works perfectly in this recipe.
• Yellow Mustard (2 tablespoons): Adds a milder, more traditional mustard flavor, complementing the Dijon and adding depth to the overall mustard profile.
• Soy Sauce or Tamari (2 tablespoons): Contributes umami and saltiness, enhancing the overall flavor and helping to tenderize the tofu. Tamari is a gluten-free alternative to soy sauce.
• Apple Cider Vinegar (1 tablespoon): Adds a touch of acidity that brightens the flavors and cuts through the richness of the honey and mustard. White wine vinegar or lemon juice can also be used.
• Garlic Powder (1 teaspoon): Provides a savory, aromatic background note that complements the honey mustard.
• Onion Powder (1 teaspoon): Adds another layer of savory depth, enhancing the complexity of the marinade.
• Paprika (1 teaspoon): Contributes a subtle smoky flavor and a beautiful reddish hue to the tofu. Smoked paprika can be used for an even smokier flavor.
• Cornstarch or Arrowroot Powder (1 tablespoon): Coats the tofu and helps it crisp up beautifully in the oven. Arrowroot powder is a gluten-free alternative to cornstarch.
• Olive Oil or Avocado Oil (2 tablespoons): Helps the tofu crisp and prevents it from sticking to the baking sheet. Choose a neutral oil with a high smoke point.
• Optional: Sesame Seeds, Fresh Parsley, or Green Onions (for garnish): Adds visual appeal and a final touch of flavor.

Instructions for Perfect Honey Mustard Baked Tofu

1. Prepare the Tofu: Begin by removing the tofu from its packaging and draining off any excess water. The key to crispy baked tofu is to remove as much water as possible. Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place a heavy object on top of the wrapped tofu, such as a cast iron skillet or a stack of books. Press the tofu for at least 30 minutes, or even better, for an hour. This pressing process is crucial as it compresses the tofu, removes water, and allows it to absorb the marinade more effectively, resulting in a firmer and crispier final product. You can even press the tofu for longer in the refrigerator for even better results – overnight pressing is a great option for meal prepping.
2. Preheat the Oven and Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Parchment paper prevents the tofu from sticking and makes for easy cleanup. Alternatively, you can lightly grease the baking sheet with oil.
3. Cut the Tofu: Once the tofu has been pressed, unwrap it and cut it into bite-sized cubes, about 1-inch in size. You can also cut it into triangles or strips, depending on your preference. Uniformly sized pieces will cook more evenly. Consider the intended use of the tofu when deciding on the cut – cubes are great for salads and bowls, while strips are nice for wraps and sandwiches.
4. Make the Honey Mustard Marinade: In a medium-sized bowl, whisk together the honey, Dijon mustard, yellow mustard, soy sauce (or tamari), apple cider vinegar, garlic powder, onion powder, and paprika. Ensure all ingredients are well combined to create a smooth and flavorful marinade. Taste the marinade and adjust seasonings to your liking – you might want to add a pinch of salt or pepper, or a dash of hot sauce for a little kick.
5. Toss Tofu with Cornstarch: Place the cubed tofu in a separate clean bowl. Sprinkle the cornstarch (or arrowroot powder) over the tofu cubes. Gently toss the tofu to ensure that each piece is lightly and evenly coated with the cornstarch. This coating is essential for achieving that crispy exterior when baking. The cornstarch creates a slightly dry surface on the tofu, which helps it to brown and crisp up in the oven.
6. Marinate the Tofu: Pour the honey mustard marinade over the cornstarch-coated tofu. Gently toss the tofu to ensure that all pieces are evenly coated in the marinade. Allow the tofu to marinate for at least 15 minutes, or up to 30 minutes for a more intense flavor. While a longer marinating time isn’t strictly necessary for this recipe due to the flavorful marinade, it does allow the tofu to absorb even more of the delicious honey mustard taste. If you are short on time, even a quick toss in the marinade will provide good flavor.
7. Arrange Tofu on Baking Sheet: Spread the marinated tofu cubes in a single layer on the prepared baking sheet. Make sure the tofu pieces are not overcrowded, as overcrowding can steam the tofu instead of baking it, resulting in less crispy tofu. If necessary, use two baking sheets to ensure ample space between the tofu cubes. Drizzle the olive oil (or avocado oil) evenly over the tofu. The oil helps to promote browning and crisping during baking.
8. Bake the Tofu: Bake in the preheated oven for 20-25 minutes, flipping the tofu cubes halfway through cooking. Flipping ensures even browning and crisping on all sides. The tofu is ready when it is golden brown and crispy on the edges and slightly chewy in the center. Keep an eye on the tofu towards the end of the baking time, as ovens can vary in temperature. You want the tofu to be nicely browned but not burnt.
9. Optional: Broil for Extra Crispiness: For extra crispy tofu, you can broil it for the last 2-3 minutes of baking. Keep a very close eye on the tofu while broiling as it can burn quickly. Broiling adds an extra level of crispness to the edges and caramelization to the marinade.
10. Garnish and Serve: Once baked, remove the honey mustard tofu from the oven and let it cool slightly. Garnish with sesame seeds, fresh parsley, or chopped green onions, if desired, for added flavor and visual appeal. Serve immediately and enjoy!

Nutrition Facts for Honey Mustard Baked Tofu (Per Serving)

• Serving Size: Approximately ¼ of the recipe (adjust based on your desired portion size). This recipe generally serves 4 people as a main course or 6-8 as a side dish.
• Calories: Approximately 250-300 calories per serving. Calorie count can vary slightly depending on the specific brands and types of ingredients used.
• Protein: Approximately 15-20 grams of protein per serving. Tofu is an excellent source of plant-based protein, essential for muscle building and overall health.
• Fat: Approximately 10-15 grams of fat per serving. Primarily unsaturated fats from olive oil and tofu, which are considered healthy fats.
• Sodium: Approximately 400-500 mg of sodium per serving. Sodium content can be reduced by using low-sodium soy sauce or tamari.
• Carbohydrates: Approximately 20-25 grams of carbohydrates per serving. Primarily from honey and mustard, providing energy.

Note: Nutritional values are estimates and can vary based on specific ingredients and serving sizes. For precise nutritional information, use a nutrition calculator and input the exact ingredients you use.

Preparation Time for Honey Mustard Baked Tofu

• Prep Time: 20 minutes (includes tofu pressing and marinade preparation). While the tofu is pressing, you can prepare the marinade and get your baking sheet ready, making the process efficient.
• Cook Time: 20-25 minutes (baking time). The baking time is relatively quick, making this recipe a great option for weeknight meals.
• Total Time: Approximately 40-45 minutes. From start to finish, you can have delicious and flavorful honey mustard baked tofu on the table in under an hour.
• Marinating Time: Minimum 15 minutes, up to 30 minutes (optional, but recommended for enhanced flavor). While marinating is optional, allowing the tofu to marinate even for a short time significantly enhances the flavor.

How to Serve Honey Mustard Baked Tofu

This versatile Honey Mustard Baked Tofu can be served in countless delicious ways! Here are some ideas to get you started:

• As a Main Course:
  • With Roasted Vegetables: Pair it with roasted broccoli, Brussels sprouts, carrots, sweet potatoes, or asparagus for a complete and balanced meal. The sweetness of the honey mustard glaze complements roasted vegetables beautifully.
  • Over Rice or Quinoa: Serve it over a bed of fluffy rice, quinoa, or couscous to soak up the flavorful sauce. Add some steamed greens or a simple side salad for extra nutrition.
  • In Bowls: Create vibrant Buddha bowls or grain bowls with the tofu as the protein. Add your favorite grains, roasted or raw vegetables, avocado, and a drizzle of extra honey mustard dressing or another complementary sauce like tahini dressing.
• As a Side Dish:
  • Alongside Salad: Add crispy honey mustard tofu to a green salad, Caesar salad, or Asian-inspired salad for a protein boost and exciting flavor and texture.
  • With Mashed Potatoes or Sweet Potato Mash: The sweet and savory flavors of the tofu pair well with creamy mashed potatoes or sweet potato mash.
  • Part of a Vegetarian or Vegan Platter: Include it in a platter with other vegetarian or vegan dishes like spring rolls, vegetable skewers, hummus, and pita bread for a delightful and diverse spread.
• In Wraps and Sandwiches:
  • Tofu Wraps: Stuff the tofu into tortillas or wraps with lettuce, tomatoes, avocado, and your favorite sauces for a quick and portable lunch or dinner.
  • Tofu Sandwiches: Use it as a filling for sandwiches on toasted bread or buns with your preferred toppings like coleslaw, pickles, and lettuce.
• Other Creative Serving Ideas:
  • Tofu Tacos: Crumble the baked tofu and use it as a filling for tacos. Top with salsa, avocado, cilantro, and a squeeze of lime.
  • Tofu Stir-fries: Add the baked tofu to stir-fries with your favorite vegetables and sauces for extra protein and texture.
  • Tofu Skewers: Thread the baked tofu onto skewers with vegetables like bell peppers, onions, and zucchini for grilling or baking.

Additional Tips for the Best Honey Mustard Baked Tofu

1. Press Tofu Thoroughly: Don’t skip the tofu pressing! This is the most crucial step for achieving crispy baked tofu. The more water you remove, the crispier your tofu will be. Consider using a tofu press for even more efficient water removal if you make tofu often.
2. Use the Right Tofu: Always use extra-firm or super-firm tofu for baking. Softer varieties of tofu, like silken or firm, contain too much water and will not crisp up properly in the oven. They are better suited for blending or simmering.
3. Don’t Overcrowd the Baking Sheet: Give the tofu pieces space on the baking sheet. Overcrowding will cause the tofu to steam instead of bake, resulting in soggy tofu. If you need to bake a large batch, use two baking sheets or bake in batches.
4. Flip Halfway Through Baking: Flipping the tofu halfway through the baking process ensures even browning and crisping on all sides. This simple step makes a big difference in the final texture.
5. Adjust Marinade to Your Taste: Feel free to adjust the marinade ingredients to suit your preferences. Want it sweeter? Add more honey. Prefer it tangier? Increase the Dijon mustard or vinegar. Like it spicier? Add a pinch of red pepper flakes or a dash of hot sauce.
6. Experiment with Mustard Varieties: While Dijon and yellow mustard are classic choices, try experimenting with other types of mustard, such as whole grain mustard, spicy brown mustard, or even flavored mustards like honey Dijon for different flavor profiles.
7. Add Spices for Extra Flavor: Get creative with your spice combinations! Try adding a pinch of smoked paprika for a smoky flavor, cayenne pepper for heat, or Italian seasoning for an herbaceous touch. Ginger powder or turmeric can also add interesting dimensions.
8. Reheat Tofu Properly: Baked tofu is best served fresh, but leftovers can be reheated. For the crispiest results, reheat in the oven or air fryer at 350°F (175°C) for about 10-15 minutes, or until heated through and crispy again. Microwaving can make the tofu a bit softer.

Frequently Asked Questions (FAQ) About Honey Mustard Baked Tofu

Q1: Can I make this recipe vegan?

A: Yes, absolutely! To make this recipe vegan, simply substitute the honey with maple syrup or agave nectar. Both are excellent natural sweeteners that will provide a similar flavor and glaze to the tofu. All other ingredients in this recipe are already vegan-friendly.

Q2: What if I don’t have Dijon mustard? Can I use another type?

A: Yes, you can substitute Dijon mustard with other types of mustard. Yellow mustard is already included in the recipe for a milder flavor. You can also use whole grain mustard for a more textured and slightly spicier flavor, or spicy brown mustard for a bolder kick. Experiment to find your favorite mustard combination!

Q3: How do I know when the tofu is done baking?

A: The tofu is done baking when it is golden brown and crispy on the edges and slightly chewy in the center. It should be firm to the touch and have a nice color. Baking time may vary slightly depending on your oven, so keep an eye on it towards the end of the baking time. If you’re unsure, you can take a piece out and cut into it to check the texture.

Q4: Can I marinate the tofu for longer than 30 minutes?

A: Yes, you can marinate the tofu for longer than 30 minutes, even up to a few hours or overnight in the refrigerator. Longer marinating times will result in a more intensely flavored tofu as it has more time to absorb the marinade. Just be sure to store the marinating tofu in the refrigerator to prevent bacterial growth.

Q5: Can I air fry the tofu instead of baking it?

A: Yes, you can definitely air fry the tofu! Air frying is a great way to achieve extra crispy tofu even faster. Preheat your air fryer to 400°F (200°C). Arrange the marinated tofu in a single layer in the air fryer basket (you may need to do this in batches). Air fry for 12-15 minutes, flipping halfway through, or until golden brown and crispy.

Q6: Can I freeze leftover baked tofu?

A: While you can technically freeze leftover baked tofu, it’s generally not recommended as freezing and thawing can alter the texture of tofu, making it softer and potentially less crispy upon reheating. It’s best to enjoy baked tofu fresh or store leftovers in the refrigerator and consume them within 3-4 days.

Q7: Is it necessary to use cornstarch or arrowroot powder?

A: While not strictly necessary, using cornstarch or arrowroot powder is highly recommended for achieving crispy baked tofu. The cornstarch/arrowroot coating helps to draw out moisture from the surface of the tofu and creates a dry, slightly starchy layer that crisps up beautifully in the oven. If you skip this step, your tofu will still be flavorful but may not be as crispy.

Q8: Can I add vegetables to bake with the tofu on the same baking sheet?

A: Yes, you can bake vegetables alongside the tofu on the same baking sheet. Choose vegetables that have a similar roasting time to tofu, such as broccoli florets, bell peppers, or onions. Toss the vegetables with a little olive oil and seasonings and arrange them around the tofu on the baking sheet. Keep in mind that overcrowding the baking sheet can still lead to steaming, so ensure there is enough space for everything to bake properly. You may need to adjust baking time slightly depending on the vegetables you choose.

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