By Mayo Clinic Staff

Dietitian's tip:

If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.

Number of servings

Serves 5


    For tofu:

  1. 1/2 cup pecans
  2. 1/4 cup all-purpose flour
  3. 2 tablespoons brown sugar
  4. 1/2 teaspoon kosher salt
  5. 1/2 cup egg whites
  6. 15 ounces extra-firm tofu, drained and cut into 5 planks
  7. For sauce:

  8. 2 tablespoons honey
  9. 1 tablespoon Dijon mustard
  10. 1 tablespoon maple syrup


Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

In a food processor, combine the pecans, flour, brown sugar and salt; process until an even texture is achieved. Remove pecan mixture from food processor and place in a medium bowl. In a separate medium bowl, whisk the egg whites. Dip each tofu plank into the egg whites, then into the pecan mixture. Place each plank on the baking sheet. Bake the tofu planks for 15 to 20 minutes or until golden brown and crispy.

To prepare the sauce, in a small bowl combine the honey, Dijon mustard and maple syrup. Stir until smooth. Drizzle sauce over baked tofu right before serving.

Nutritional analysis per serving

Serving size: 3-ounce plank

  • Calories 240
  • Total fat 12 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 4 g
  • Cholesterol 0 mg
  • Sodium 311 mg
  • Total carbohydrate 22 g
  • Dietary fiber 3 g
  • Total sugars 14 g
  • Protein 12 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 19, 2016