honey mustard tofu or chicken
Main Dish Vegetarian

Honey Mustard Tofu (or Chicken)

Holy Moly Batman – this is a recipe to try. It tastes like an elevated version of your favorite honey mustard chicken nugget dippers.

 DISCLAIMER: IF you love Honey Mustard as a dressing or sauce for dipping – you might fall head over heels for this dish. But, that IF is super important. 

If you don’t like honey mustard sauces or dijon mustard, don’t bother trying it. 

I recently gave up eating chicken and my husband still eats chicken and other meat as well – so it is sometimes difficult because we typically end up making two separate meals in order to eat together. 

When we can, we will just make half a vegetarian protein like Tofu or Beyond Meat products and the other half chicken or other meat. I’m not a fanatic and I can pick out the larger meat pieces from the dish so it’s not that difficult. 

For those who don’t want the flavor of meat anywhere in the dish don’t make the two together. You can always make it in separate dishes.

At any rate, I had previously been making this dish with just chicken when I used to eat it and we thought it was the bomb.com. But, since becoming more vegetarian (technically, pescatarian) I wasn’t able to have it anymore… until now.

While there are tons of yummy options out there for vegetarians, it is still a little harder to find things that are just easy to make and taste like a flavor explosion.


If you are okay with making it with half and half (if you have a situation like mine) you can sub out the container of Tofu for half tofu and half chicken. Or, you can follow the original recipe which is actually just 1.5 pounds of chicken.

You can serve this delicious sauce over any starch – mashed potatoes work great but we opted for the healthier version this type with rice. We love the Seeds of Change Quinoa rice as it is tasty and also seems healthier than normal rice – there is an affiliate link in the recipe card if you want to purchase it online.

The brocolli which is not typically my favorite thing to eat was probably the best brocolli I’ve ever had since I poured some of the honey mustard sauce on top.

If you follow the instructions it is a snap to make and really easy to clean up. The double lining of foil makes it so you don’t even have to wash the baking dish!

Honey Mustard Tofu

The only tricky part is adding the starch, the reason I make the boiling water slurry (and do this right before you pull the dish out of the oven) is because it will mix much better with the honey mustard sauce if it is hot and liquidy. Otherwise, you can get clumps.

As shown below, I had just mixed the slurry into the foil to get a nice, thick, sauce.

Honey Mustard Tofu

And here is the final product! Hubby and I both loved it.

Honey Mustard Tofu
My Tofu Portion



Honey Mustard Tofu or Chicken
His chicken portion


I hope you give this a try and love it as much as I do!

Honey Mustard Tofu

Honey Mustard Tofu (or Chicken)

Yield: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Additional Time: 5 minutes
Total Time: 5 minutes

The most incredible honey mustard dish you will add to your weekly rotation!

Altered From: Table For Two


  • 12 oz Tofu Package (firmness of your preference)
  • 1/2 cup Dijon Mustard
  • 1/4 cup Maple Syrup
  • 1 tbsp Rice Wine Vinegar
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tsp corn starch
  • 2 tbsp boiling water


  1. Preheat the oven to 450 F
  2. Line a 9 x 5 baking dish with 2 pieces of tin foil. (this is important, as it will help your sauce NOT burn)
  3. Lay your tofu and / or chicken in the pan.
  4. Mix the dijon mustard, maple syrup, vinegar and salt and pepper with a whisk in a bowl.
  5. Pour over the tofu or chicken and using tongs lift the protein until it is fully submerged in the mixture.
  6. Cook for 30 minutes (or if using chicken thighs, cook for 40 minutes)
  7. If you are making rice or veggies, make this while your dish is cooking.
  8. Mix 2 tbsp or so of boiling water with your corn starch to form a slurry.
  9. Remove the dish from the oven and remove the protein from the dish and set it on a plate (on the rice or whatever you want to use as the base).
  10. Stir or whisk the corn starch slurry directly into the honey mustard sauce left in the baking dish.
  11. Pour the sauce over the protein, rice, and vegetables.


-- The 2 layers of tin foil is necessary to make sure your sauce does not burn.

-- Cooking at 450 F is correct - do not lower this temperature unless you want raw chicken (if making chicken).

-- You need to use real maple syrup, not the imitation stuff. If you don't like maple syrup, you can use honey instead.

-- For a more tangy version, add a bit more rice vinegar.

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Nutrition Information
Yield 2 Serving Size 1
Amount Per Serving Calories 291Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 9gCholesterol 0mgSodium 1924mgCarbohydrates 34gFiber 4gSugar 26gProtein 19g

This nutrition information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although alteredrecipe.com attempts to provide accurate nutritional information, these figures are only estimates.

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