Hungry Runner? Subscribe to get your Hunger Scale for Runners


Gluten Free Fish Sticks with Honey Yogurt Dipping Sauce

These Gluten Free Fish Sticks use a breading with almond flour and quinoa to make a healthy baked fish stick for kids, served with a delicious honey yogurt dipping sauce. 

Homemade Alaska gluten free fish sticks on blue plate with lemons and side of honey yogurt dip | Bucket List Tummy

This post is sponsored by ASMI. All opinions are my own. 

Have you ever thought about including seafood in your kid friendly gluten free meals? Cod is very easy to cook with and takes on so many flavors easily (remember these cod sliders?)

Today’s recipe is great for kids and adults, alike. Maybe you’re looking for great fish recipes for lent, or just healthy fish recipes for kids because these make for great finger foods for toddlers!

Not just that, these healthy fish sticks for kids are a great way to serve quinoa for kids, too!

Either way, this gluten free fish sticks recipe for kids is a true winner and one of the best gluten free dinners for kids. 

Best Fish For Fish Sticks

We always buy Wild Alaska seafood because it’s sustainable and high quality, and cod, especially, is usually available fresh or frozen year-round. Alaska is the nation’s largest source of wild-caught seafood.

Cod is a firm, moist fish with a slightly sweet flavor, full of B-Vitamins. Since cod adapts well to most cooking methods, they are perfect for making fish sticks. 

We still like to test new ways to incorporate seafood into Camryn’s meals and snacks, aiming for the two servings/week goal. Plus, I’m a stickler for getting enough omega 3‘s in my diet and this is a great way to do so. Omega 3‘s help with brain health, heart health, skin health mood and more.

Fresh raw Alaska cod on table before cooking

What You Need For Gluten Free Fish Fingers

  • Alaska cod, cut into 1 inch filets
  • Quinoa
  • Almond flour
  • Eggs
  • Shredded cheese (I used parmesan)
  • Garlic powder
  • Italian seasoning
  • Lemon
  • Basil, for garnish

ingredients in bowls to make homemade fish sticks

These gluten free cod fish sticks with Alaska cod are so tasty! Seasoned with herbs, cheese, and coated with a crunchy coat of quinoa, these are healthy ingredients for your little ones. 

I’m really a fan of the quinoa coating on these homemade fish sticks, it makes them so fun and unique. 

Healthy fish sticks with quinoa breading on small plate with lemons and side of yogurt dipping sauce | Bucket List Tummy

Easy Greek Yogurt Dip

  • Greek Yogurt (I used plain)
  • Honey
  • Honey Dijon

Honey Greek Yogurt dressing with honey, lemon, greek yogurt and dijon mustard on countertop |

Dips made with Greek yogurt are my absolute favorite because they’re rich and creamy, and full of nutrients, too. Plus, this easy Greek yogurt dip has only 3 ingredients. 

You can adjust measurements as necessary to make it sweeter or less sweet for you and your little ones. 

We also use the dip as a greek yogurt vegetable dip, too. It’s so versatile and good with many things. 

Closeup of honey yogurt dip in small ramekin with gold spoon and teal napkin | Bucket List Tummy

How To Make Gluten Free Fish Breading

To make the breading for these Alaska cod fish sticks, you’ll have 3 separate bowls. 

The first will be a mixture of almond flour, cheese and spices. The second will be your bowl of eggs, and the third will be the toasted coconut. 

You’ll dip your Alaska cod fillets into the almond flour, then soak them in the egg mixture, and finally, drudge them in the quinoa for the final, crunchy coating. 

Then, line them up on your baking sheet. 

Healthy fish sticks lined up on baking pan before baking with teal napkin

How Long To Bake Fish Sticks

Since we’re baking at such high heat, you only bake for 15-18 minutes, meaning this snack or meal can be ready quickly!

Gently flip the cod filets halfway through baking to ensure they get equally baked. 

healthy breaded fish sticks cooked on baking sheet

Can You Freeze These Quinoa Fish Sticks

Yes! Once you have your Alaska cod filets breaded with the gluten free fish breading, place them in a sealed ziplock bag and throw them in the freezer.

When you’re ready to bake, transfer breaded fish sticks on a baking sheet lined with greased parchment paper.

I hope this healthy gluten free fish sticks recipe makes your meal planning easier and your family meal night that much more delicious!

Dipping gluten free fish sticks into honey yogurt sauce

Homemade gluten free fish sticks on blue plate with lemons and side of honey yogurt dip | Bucket List Tummy

Gluten Free Fish Sticks with Honey Yogurt Dipping Sauce

Yield: 4-6 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

These Gluten Free Fish Sticks use a breading with almond flour and quinoa to make a healthy baked fish stick for kids, served with a delicious honey yogurt dipping sauce. 


  • 1 ½ cups uncooked quinoa
  • 1 lb skinless Alaska cod fillets, sliced into 1 in pieces
  • 1 cup almond flour, divided
  • 1/2 cup gluten free breadcrumbs
  • ½ cup parmesan cheese
  • 1 tsp garlic powder
  • 3/4 tsp Salt
  • 1/8 tsp pepper
  • 1 tsp Italian seasoning
  • 3 eggs
  • Lemon
  • Parsley, for garnish (optional)

Honey Yogurt Dressing

  • 1/2 cup greek yogurt
  • 2 T honey
  • 1 T djion mustard


  1. Line a baking sheet with parchment paper and preheat oven to 425 degrees.
  2. To toast quinoa, cook quinoa in large skillet over medium high heat for 3-4 minutes, stirring occasionally. Remove from heat and let cool.
  3. Cut Alaska cod into 1-inch fillets, or the size of desired fish sticks.
  4. In a small bowl, add 1 cup almond flour. In a separate bowl, whisk eggs. In third, medium size bowl, combine toasted quinoa, parmesan cheese, spices and gluten free breadcrumbs. Dip Alaska cod fillets into first almond flour bowl, then into the eggs mixture, then finally coat with quinoa mixture. Press filet lightly to get breading to adhere.
  5. Gently place fish sticks on baking sheet, spacing each about ½ inch apart. Garnish with parsley or extra Italian seasoning, as desired. Squeeze juice from lemon over filets.
  6. Bake for 8-10 minutes. Flip and bake for 8-10 more minutes.
  7. While the fish sticks are baking, make your yogurt dipping sauce. Mix yogurt, honey and dijon mustard in small bowl. Adjust amounts to desired sweetness.
  8. Once fish sticks are done baking, let them cool for 5-10 minutes. Garnish with more lemon, parsley and enjoy.


Use more or less fish, as needed and adjust breading as needed.

Did You Make This Recipe? 

Tag @bucketlisttummy_rd on Instagram and hashtag it #BucketListTummy.

Other Easy Seafood Recipes

Join The Conversation

More For You!

Share Your Thoughts

Your email address will not be published. Required fields are marked *

  1. Wow, these look delicious! I’ve been looking for the perfect fishsticks recipe — my grocery store is all sold out of frozen food, but this is one of the only things my kids will eat! I’m excited to try it on my own. Thank you for posting!

  2. Sounds delicious. I think I just got some cod. Or haddock. I can’t remember now that I’m trying to! Anyways — I’m always looking for new fish recipes!

  3. These sound so good! Question though, in the text you list milk as one of the ingredients but then don’t include in the actual recipe…I’m assuming you include the milk with the egg? How much would you suggest?

    1. Hi Erin! Thanks for catching that – I’ve updated the text/recipe. You can use milk (if so, about 1/4 cup) but you don’t need to. I tested the recipe both ways and it works just fine without the milk, too!

Skip to Recipe