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Gluten Free Fish Sticks with Honey Yogurt Dipping Sauce

Gluten Free Fish Sticks use a breading with almond flour and quinoa to make these healthy gluten free fish fingers for kids, served with the best honey yogurt dipping sauce. 

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

This gluten free fish breading has been a life saver for these gluten free fish fingers. Our kids love the crunchiness!

Have you ever thought about including seafood in your kid friendly gluten free meals? While you may think kids snub their noses at seafood, it can actually be very pleasing on the palate.

Cod is very easy to cook with and takes on so many flavors easily (remember these cod sliders?), which is why kid friendly cod recipes are common.

These fish fingers are one of my favorite kid friendly seafood recipes and they make for excellent finger foods for toddlers!

Fresh raw Alaska cod on table before cooking

Not just that, these healthy fish sticks for toddlers are a great way to serve quinoa for kids, too! If you need a fish sticks recipe that’s gluten free, save this one.

We still like to test new ways to incorporate seafood into the girl’s meals and snacks, aiming for the two servings/week goal. 

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.

Gluten Free Fish Sticks Ingredients

This gluten free fish stick recipe is delicious and not as tedious as you would think.

  • 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 gluten free fish fingers

These kids fish sticks are perfectly seasoned with herbs and cheese, and coated with a crunchy coat of quinoa, all 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 as kids gluten free fish fingers.

Healthy gluten free fish sticks with quinoa breading on small plate with lemons and side of yogurt dipping sauce

Easy Greek Yogurt Dip

To make the greek yogurt dip for this gluten-free fish sticks recipe, you’ll just combine dijon honey, honey and greek yogurt.

Dips made with Greek yogurt are my absolute favorite because they’re rich and creamy, and full of nutrients, too.

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

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. 

How To Make Gluten Free Fish Breading

To make the gluten free fish breading for these fish fingers for toddlers, separate out three 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. 

Gluten free fish fingers on baking sheet with herbs and lemon slices

Bake for 15-18 minutes, flipping the cod filets over halfway.

baked gluten free fish sticks on baking sheet with lemon on side


What is the best fish to use for fish sticks?

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 gluten free 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.

Can you freeze gluten free fish sticks?

Yes, these fish sticks are freezable. Once you have your cod filets breaded, place them in a sealed ziplock bag or stasher 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 kid friendly cod recipe makes your meal planning easier and your family meal night that much more delicious!

As mentioned, these make for great freezable toddler meals to save for a future time.

Dipping gluten free fish sticks into honey yogurt sauce
Yield: 4-6 servings

Gluten Free Fish Sticks

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

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. 

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes


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.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 491Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 143mgSodium: 640mgCarbohydrates: 48gFiber: 6gSugar: 8gProtein: 36g

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  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!

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