Tofu covered in breadcrumbs, pecans, and sage? Drowned in an irresistible honey mustard sauce? Yes please! This vegan protein recipe is a great substitute for meat and makes a great addition to a wholesome meal.

Mindful Avocado pecan-crusted-tofu_002 Savory Baked Tofu Filets with Honey Mustard Sauce  For those frequent tofu eaters such as myself, we’ve all been there when we had a god awful tofu experience. Just a mushy fried square and you wonder to yourself how anyone can like this stuff. If you ate tofu for the first time and it was disgusting, I urge you to give tofu a second chance. There’s SO many ways to prepare tofu – baked, fried, and even crumbed in a tofu scramble to name a few. When done right, tofu is delicious and has a neutral taste on it’s own making it very versatile in all types of recipes.

How to cook tofu?

Making this baked and breaded tofu recipe is simple and only requires a few steps:

  • Dip tofu in dijon mustard and lemon juice to coat the filet
  • Press tofu in breadcrumb mixture
  • Transfer to baking sheet
  • Bake for 20 minutes

Mindful Avocado pecan-crusted-tofu_007 Savory Baked Tofu Filets with Honey Mustard Sauce  This breaded tofu recipe is a favorite of mine because it is oil free and is a perfect vegetarian substitute for those of you who are meat/carb/veggie type of dinner people. Plus, the honey mustard sauce is to die for and is a reason in itself to try this baked tofu recipe. I love pairing it with quinoa or mashed potatoes and steamed vegetables, or alternatively, just on top of a bed of greens.

Mindful Avocado pecan-crusted-tofu_003 Savory Baked Tofu Filets with Honey Mustard Sauce  The key to making this tofu recipe crazy good is the combination of breadcrumbs and finely chopped nuts. Add pecans (or any nut will do) to a food processor and pulse until in tiny pieces that are slightly larger or the same size as the breadcrumbs. The combination of nuts and breadcrumbs adds a nice crunch and another flavor element to the tofu. Fresh herbs, shallots, and lemon zest adds a zesty kick to the breading, making this tofu recipe completely delicious. Try this recipe for an easy weeknight meal and have leftovers for the week.

Mindful Avocado pecan-crusted-tofu_005 Savory Baked Tofu Filets with Honey Mustard Sauce
If you tried this savory baked tofu recipe let me know in the comments below and share a photo using #mindfulavocado. I’d love to hear from you! Want to see more recipes? Let’s get social! CONNECT WITH ME on Facebook, Twitter, Instagram, or Pinterest to see what I’m currently cooking up!

If you like this tofu recipe, check out these DELICIOUS 5 ingredient baked tofu nuggets

Mindful Avocado pecan-crusted-tofu_006.1-300x300 Savory Baked Tofu Filets with Honey Mustard Sauce

Savory Baked Tofu Filets

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This vegan recipe is a great source of protein and is delicious for lunch or dinner. Breadcrumbs, pecans, pumpkin seeds, and sage make these tofu filets irresistible.
Course Dinner, Lunch, Main Course
Cuisine Healthy, Oil Free, Plant Based, Vegan, Vegetarian
Keyword baked tofu, tofu dinner recipe, vegetarian meal
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 3 servings
Calories 121
Author Amanda

Ingredients

Tofu:

  • 1 package tofu extra firm
  • 1/2 cup breadcrumbs (plain or whole wheat)
  • 1/2 cup raw pecans
  • 1/4 cup raw pumpkin seeds (pepitas)
  • 1 teaspoon fresh sage minced (can substitute with any fresh herb)
  • 1 shallot minced (about 1 1/2 Tablespoons)
  • 2 teaspoons garlic minced
  • 1 teaspoon lemon zest
  • 1/4 teaspoon salt and pepper
  • 1 1/2 Tablespoons dijon mustard
  • 1 1/2 Tablespoons lemon juice

Honey Mustard Sauce:

Instructions

  • Preheat oven to 375 degrees Fahrenheit
  • Add pecans and pumpkin seeds (pepitas) to food processor and blend until nuts are in breadcrumb-sized pieces
  • Add minced shallot, garlic, and sage in food processor. Pulse a couple times to incorporate
  • Pour mixture into shallow pan and add breadcrumbs, lemon, zest, salt, and pepper. Mix well.
  • In a small bowl, combine 1 1/2 Tablespoons dijon mustard and 1 1/2 Tablespoons lemon juice. 
  • Using hands, one by one dip tofu slices in mustard ensuring all sides have a light coat. Transfer to baking dish with breadcrumbs and press tofu on all sides to make sure breaking sticks.
  • Transfer to baking sheet
  • Bake for 20 minutes
  • Remove from oven and let cool. Leftovers keep for 5-7 days.

Honey Mustard Sauce:

  • Combine all ingredients for honey mustard sauce and mix well.

Nutrition

Serving: 1filet (without sauce) | Calories: 121kcal | Carbohydrates: 9.7g | Protein: 4.7g | Fat: 7.5g | Saturated Fat: 1.2g | Sodium: 211mg | Fiber: 1.2g | Sugar: 0.9g | Calcium: 50mg | Iron: 1.8mg

Tofu recipe was loosely adapted from Health Magazine and honey mustard sauce is inspired by Pinch of Yum!

Please note this post may contain affiliate links which does not impact the cost to you, but gives me a small commission so thank you for your support!

Mindful Avocado pecan-crusted-tofu_pinterest Savory Baked Tofu Filets with Honey Mustard Sauce
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