Homemade Gluten Free Fish Sticks Recipe

Gluten-free fish sticks made with fresh fish and gluten-free breading, this kid-favorite meal is crispy, crunchy, and super delicious. And watch how easily these tasty fish fingers can be made in this quick recipe video!

Kids love fish sticks for the crispy, finger food they are but we parents love them because they’re an easy fix for dinner and a winner with the kids.

I already recreated the popular drive-thru chicken nuggets and they were a HIT but I figured it was about time I recreated fish sticks.

Gluten Free Fish Sticks

To up the ante on regular fish sticks, I chose a gluten-free breading and baking versus frying to make these a smart choice for lunch or dinner.

The constant search for new and delicious gluten and grain-free recipes can be very time consuming, not to mention putting together a weekly shopping list and figuring out what to prep to save time. For a done-for-you solution, check out the MOMables Grain-Free Meal Plan.

Of course, if you don’t need these to be gluten-free, go ahead and use the regular version of the flour and breadcrumbs in the recipe.

How to Make Gluten-Free Fish Sticks

Since 3 out 5 in my family are gluten-free I wanted to recreate these fish sticks so everyone could enjoy the same ones. I make my own gluten-free breading with a combo of gluten-free flour, ground flax, and gluten-free bread crumbs.

Don’t worry, they still have that perfect crunchy coating we all adore. If you’re a fanatic for crispy, baked fish then you might want to check out my Salmon Nuggets, after you make these of course.

Are these fish sticks allergy friendly?

These homemade fish sticks are free from gluten, nuts, dairy, and eggs so that everyone can enjoy them. Even if you’re family doesn’t have any food allergies/intolerances, this is an excellent recipe for the classic kid-favorite recipe.

Plus, with the golden, crispy coating, no one will guess they’re gluten-free!

How to make bread crumbs stick with no eggs or dairy

Instead of regular Parmesan cheese and milk, this recipe uses vegan Parmesan cheese I like this one, and full-fat coconut milk.

If dairy isn’t a problem for your family you can swap the vegan Parmesan cheese for regular.

Gluten Free Fish Sticks

How to prep-ahead gluten-free fish sticks for lunch

These are perfect to make ahead of time to pack for school lunches or pull off for an easy dinner. Whenever you plan to make fish sticks, double the batch and bake them.

Allow the leftover fish sticks to cool down to room temperature before placing in an airtight container and freezing.

How to re-heat gluten-free fish sticks

When you’re ready to pack for lunch, remove the frozen fish sticks from the freezer and bake them at 425F for 15 to 20 minutes. They are just as convenient as the grocery store option but way tastier and healthier.

More gluten-free kids lunch ideas

Coming up with healthy school lunches that are both satisfying and gluten-free can be tough. It’s one of the biggest motivations behind creating our Grain-free Family Meal Plans.

With a completed shopping list and recipes, these meal plans have helped my family and hundreds of others stay on track. If you want a taste of how we do gluten-free lunches go here and take a look at the recipes below:

But before you try these lunch ideas, make these fish sticks, then come and tell me what ya think! Way better than the frozen ones from the store, right?

Homemade Gluten Free Fish Sticks Recipe

Gluten Free Fish Sticks

Crispy, crunchy fish sticks made with fresh fish and gluten-free breading, this kid-favorite meal is way healthier than the storebought version!

  • Author: MOMables
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 30 fish sticks 1x
  • Cuisine: Lunch


  • 1/2 cup gluten-free all-purpose flour
  • 1/4 cup coconut milk
  • 2 tablespoons ground flax
  • 1 cup gluten-free bread crumbs
  • 1/4 cup Parmesan cheese or vegan Parmesan topping
  • 1 teaspoon ground paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 pound cod fillets, cut into 1/2-inch-thick slices


  1. Preheat oven to 425F. Line a baking sheet with parchment paper, and set aside.
  2. Add flour to a plate and set aside. Pour the coconut milk into a shallow dish and set aside.
  3. In a separate shallow dish, combine the flax meal, bread crumbs, Parmesan, paprika, salt, and pepper.
  4. To dredge, dip each fish piece into the flour, then the milk, and finally, the crumb mixture, coating both sides and pressing lightly to adhere.
  5. Place the fish sticks onto the baking sheet and bake for 20 minutes, until golden brown, flipping once halfway through.


Don’t need an egg-free version? Omit the coconut milk and flax and use 2 eggs instead.


  • Serving Size: 6 fishsticks
  • Calories: 121
  • Sodium: 372.5mg
  • Fat: 3.7g
  • Saturated Fat: 2.9g
  • Carbohydrates: 12.9g
  • Fiber: 1.4g
  • Protein: 6.8g

About MOMables - Laura

Mom to 3 kids, obsessed with coffee, meal planning, and helping you cook fresh meals for your family fast!