Tofu Tenders

Tenders are always such a comfort food. Here’s how you can make a whole-food, plant-based version!


  • 140g extra firm tofu (generally half a block)
  • 100g wholegrain flour
  • 50g raw almonds
  • 2tbsp ground flaxseed
  • 6tbsp water
  • 1tsp paprika
  • 1tsp garlic granules
  • 1/2tsp cayenne pepper/mild chilli powder (you can use more or less depending on how spicy you like them
  • 1/2tsp sage
  • dash of salt and pepper


  1. Preheat your oven to 180 degrees celsius
  2. The next step to the this recipe is to make the ‘flaxegg’. This is what will help the coating stick to the tofu. Add your water to your ground flaxseed and mix. Once, combined, let it sit for 15 mins to thicken
  3. While waiting for your flax mixture to thicken, you can start to create the coating for your tenders. We are going to use almonds for this. In your food processor/blender, blitz your almonds until they are almost in a flour like consistency but still have some chunks
  4. Place your almonds in a bowl and add your spices, oregano, salt and pepper. Mix until all of the ingredients are equally mixed through. Set aside while you prep your tofu
  5. Slice the tofu into rectangular strips of thumb-sized width
  6. Now it’s time to coat your tofu. I recommend having three bowls – one with coating, one with flax, and one with wholegrain flour. You will also need to have an oven tray lined with parchment paper or silicone baking sheet ready for your coated tenders.
  7. Roll a piece of tofu in flour until evenly coated
  8. Place tofu in ‘flaxegg’, again, until evenly coated
  9. Finally, roll tofu in almond coating until fully covered. Once finished, place the tender on the baking tray repeat with each of the pieces of tofu
  10. Once you have coated all of the tenders, place them in the oven for 25 mins or until golden brown

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