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Sweet & Spicy Tofu Tenders

Crispy, flavor-packed Sweet & Spicy Tofu Tenders with a sticky chili-mango glaze! Perfect for meal prep, these vegan tenders pack 72g of protein (per batch) and are ideal for snacks, salads, or mains. Bake or air-fry for golden crunch, then toss in a sweet-spicy sauce for a crave-worthy finish. Stores beautifully in the fridge for 3–4 days—reheat in the oven or air fryer to keep them crispy!

Courses ,
Time
Prep Time: 20 mins Cook Time: 25 mins Total Time: 45 mins
Servings 1
Description

Servings ~8–10 tofu tenders 🌱
~72g protein 💪

Ingredients
  • 1 Block Extra Firm High-Protein Tofu (You can sub for regular tofu for less protein)
  • 2 Tbsp Sweet Chili Mustard Pepper Sauce
  • 1 Tbsp Mango Pineapple Pepper Sauce
  • 1/2 Cup All-Purpose Flour
  • 1 Cup Panko Bread Crumbs (Plant-based)
  • 1 Tsp Garlic Powder
  • 1 Tsp Smoked Paprika
  • 1/2 Tsp Onion Powder
  • Salt (To tatse)
  • Ground Black Pepper (To Taste)
  • 1/2 Cup Unsweetened Plant Milk (Almond or soy)
  • Oil Spray
    • For Glaze
  • 2 Tbsp Sweet Chili Mustard Sauce
  • 2 Tbsp Mango Pineapple Pepper Sauce
  • 1 Tsp Maple Syrup (Or agave)
  • Sesame Seeds (Optional garnish)
Instructions
  1. Prepare the Tofu

    Press tofu to take out any excess water with paper towels.
    Slice into ½-inch thick “tenders.”

  2. Breading Station

    Bowl 1: Mix flour, garlic powder, smoked paprika, onion powder, salt, and pepper.
    Bowl 2: Whisk plant milk with 2 tbsp Sweet Chili Mustard Pepper Sauce and 1 tbsp Mango Pineapple Pepper Sauce.
    Bowl 3: Add panko breadcrumbs.

  3. Coat the Tofu

    Dredge each tender in the flour mixture.
    Dip into the milk mixture, ensuring full coverage.
    Coat with panko breadcrumbs, pressing gently to adhere.

  4. Bake or Air Fry

    Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
    Arrange tenders on the sheet, spray lightly with oil.
    Bake 20–25 minutes, flipping halfway (at 12 mins), until golden and crispy.

  5. Glaze

    In a small saucepan, mix 2 tbsp Sweet Chili Mustard Pepper Sauce, 2 tbsp Mango Pineapple Pepper Sauce and 1 tsp maple syrup (or agave). Feel free to add more (x2) for a saucier finish.
    Heat for 2–3 minutes until thickened.
    Toss baked tenders in the glaze or using basting brush, while warm.

  6. Serve

    Garnish with sesame seeds Serve with extra sauce for dipping (I used vegan ranch)

Read it online: https://itsromab.com/recipe/sweet-spicy-tofu-tenders/

Thank you for printing this recipe, I know you're going to love it!

Your foodie friend,

Roma B @itsromab