Gluten Free Fish Sticks (Keto Friendly) are extra crispy on the outside and tender and flaky inside. These almond flour coated fish sticks are pan fried to golden perfection and make a family friendly meal that's low in carbs but big on crunch.
This recipe came about when I was craving something crispy, like my Beer Batter Fish Sliders but wanted the low carb and keto version. These gluten free fish sticks also make a great pairing with homemade coleslaw or broccoli salad.
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Why You'll Love Gluten Free Fish Sticks
Crispy and flavorful: The almond flour and parmesan combo gives that classic crunch without the carbs.
Low carb and keto friendly: With just 3 net carbs per serving, they're perfect for keto or gluten free eating.
Customizable: Cook them in the skillet, oven, or air fryer for the texture you prefer.
Key Ingredients
Cod fillet: A firm, mild white fish that flakes easily after cooking.
Egg: Acts as a binder for the breading to stick to the fish.
Almond flour: A gluten-free, low carb alternative to traditional flour.
Grated parmesan cheese: Adds flavor and extra crispiness to the coating.
Old Bay Seasoning: Brings savory flavor and just a touch of heat.
Sunflower oil: Great for frying due to it's high smoke point and keto-friendly profile.
Ingredient Substitutions
Pork rinds: Swap almond flour with ground pork rinds for a zero-carb option.
Pecorino Romano: Use this in place of parmesan for a sharper flavor (watch the salt!).
Cajun Seasoning: Replace Old Bay for a spicier Southern-style twist.
Recipe Variations
Air Fryer Gluten Free Fish Sticks: Spray with avocado oil and air fry at 375°F for 10 minutes.
Oven Baked Fish Sticks: Bake at 350°F for 15-20 minutes, flipping halfway through.
Double-dip coating: For extra crunch, dip twice in egg and almond flour mixture.
Top Tips
- Cut cod into uniform 2-inch strips for even cooking.
- Double coat the fish if you like a thicker crust.
- Fry in small batches to avoid crowding the skillet.
- Drain fish on a paper towel lined plate to remove excess.
Storage and Reheating
Refrigerate leftovers in an air tight container for up to 2 days.
Freeze uncooked, breaded fish sticks on a tray, then transfer to a freezer bag (lasts up to 3 months).
Reheat in oven at 350°F or air fryer until warmed through. Fry from frozen if preferred.
Serving Suggestions
These gluten free fish sticks are great with my Homemade Cocktail Sauce or Tartar Sauce. They also pair well with a scoop of Amish Macaroni Salad or Garlic Mashed Cauliflower.
When you make this Keto Fish Sticks recipe, please comment below and let me know what you think. I'd love it if you tag me on Instagram @grumpyshoneybunch or #grumpyshoneybunch so I can see your photos!
If you love this recipe, please leave a ⭐⭐⭐⭐⭐ rating
📖 Recipe
Gluten Free Fish Sticks
Equipment
- Deep skillet
- Baking Sheet with paper towels (for draining fried fish)
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Ingredients
- 1 pound fresh cod fish fillet
- ½ cup almond flour
- 4 tablespoons grated parmesan cheese
- ½ teaspoon garlic powder
- ½ teaspoon old bay seasoning
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 large egg
- Sunflower Oil for frying
Instructions
- Cut the cod fillet into 2 inch long pieces, about 1 to 1-½ inch thick.
- In a small bowl, whisk 1 large egg. Set aside.
- In another small bowl, stir together ½ cup almond flour, ½ cup dry grated parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon cajun seasoning (if using), ½ teaspoon salt, and ¼ teaspoon fresh ground black pepper.
- Pour oil in a deep skillet until it is about 1-½ to 2 inches deep. Turn heat on medium-high to preheat.
- While oil is heating, dip cod fish sticks in egg wash, then dip in almond flour mixture.
- Set breaded fish stick on a foil lined cookie sheet until oil is ready for frying.
- Once oil is hot (at least 350 degrees, or when it sizzles when placing a test piece of breaded fish in the pan), add fish sticks to oil and cook 2-3 minutes on each side, until well browned.
- Remove fried fish sticks from hot oil and place on paper towel lined plate to drain.
- Serve with tartar sauce or salsa if desired.
Susan says
I made these for my husband and I and they were delicious! I didn’t have quite enough Parmesan but I had some of the pork rhind “bread crumbs”, so I used some of those with the Parmesan and almond flour. Turned out great! Thanks for the recipe!
Mary Ramos says
Made this today, very delicious. Avoiding oxalates in almond flour, I used coconut flour instead and added shredded coconut.
Shelby Law Ruttan says
Hi Mary, thank you for trying my recipe! Great idea to sub coconut flour and shredded coconut, I will have to try that myself sometime soon! Thanks again! Shelby
Monica says
This were a big hit and delicious 😋
Marie says
My son isn't a fearless eater and so I'm always looking for new, easy dishes he'll gladly dig into come dinnertime. I only discovered recently that he loves fish & chips, oh joy! I'd been looking for a reliable recipe to make homemade cod sticks and yours looks like a winner. The use of parmesan in the crust will make everyone happy, that's for sure!
Gwynn Galvin says
I love fish sticks and these look so crispy. Can't wait to make them with these seasonings!
Leslie says
I've been doing keto for a while and sometimes get in a rut with dinner recipes. This is a great one to put on the rotation!
Shelby Law Ruttan says
Hi Leslie, I hope you enjoy this one often! Shelby
Healing Tomato says
Kids are going to love these fish sticks and they won't even care that it's good for them, lol. This recipe looks so easy to make and I LOOVE that you made it keto friendly.
Liz says
I love baking with cod! Not to mention, everyone loves it!
Heather says
Definitely not buying those frozen fish sticks ever again! Thanks for all of the great tips and suggestions 😀
Shelby Law Ruttan says
Hi Heather! Thank you! Once you have made your own frozen never tastes good enough! Shelby
Allyssa says
This is really tasty and super easy to make! Thank you so much for sharing this amazing recipe! Will surely have this again! Highly recommended!
Shelby Law Ruttan says
Hi Allyssa, thank you so much for trying the recipe and coming back to give it a rating! Shelby
Colleen says
I am excited about this recipe because crispy fish is something I've really missed since having to give up gluten. I can't wait to make it!
Shelby Law Ruttan says
Hi Colleen, thank you! I hope you love the recipe and continue to make it! Shelby
Megan Ellam says
The Old Bay is kickass in these fish sticks! Love this recipe and the whole family loves them! Thanks Shelby x
Shelby Law Ruttan says
Thanks Megan, I agree, I love the Old Bay as well 🙂 Shelby
Michele says
Trying this recipe soon. The grated Parmesan, is it actual grated Parmesan or from the green can?
Your recipe looks yummy!
Shelby Law Ruttan says
Hi Michele, I used grated parmesan from the can, I linked to what I did use in the post. Thanks, I hope you enjoy the recipe!
Shelby
Kim says
Hi could you use smoked cod for this recipe please?
Shelby Law Ruttan says
I have not used smoked cod. It is an already cooked fish (it cooks during the smoking process), so I'm not sure i would try it here either.
Dan says
under the tips section you write: “ Be sure to “double-dip” the fish when adding the batter” but then in the directions you write: “ You should not need to do a double-dip.” Can you please clarify? Thanks.
Shelby Law Ruttan says
Hi Dan, I'm not sure where you see that I say you should not need to do a double-dip. I read my recipe over several times to try and find what you indicated, but it is not indicated anywhere in the recipe that you should not need to do a double-dip.
Sas says
Hi, I see that too and was wondering about that... it’s above the picture of the fish when breading.... looks tasty though!
Shelby Law Ruttan says
Thanks for clearing that up for me! I do the double dip - Its probably not necessary, but I do so to make sure the breading is thick and sturdy. We like our fish sticks to be sturdy enough to dip into tartar sauce. 🙂
Sharon says
Do you do other Keto recipes?
Shelby Law Ruttan says
Hi Sharon, yes I do keto recipes here on Honeybunch Hunts and on Grumpy's Honeybunch. If your looking for keto recipes, just type keto in the search bar and you should find them. Thanks for stopping by! Shelby
Jennyb says
Shelby, have you tried these baked in the oven instead frying in oil? I want to try this recipe. It looks delicious.
Shelby Law Ruttan says
Hi Jenny, Sorry I am just seeing your question. I have not tried baking them, but I suggest if you do, spray them with some cooking spray first to help coat with a little oil before baking. These are firm when fried in the skillet. I'm not sure how "crisp" or firm the fish sticks would be baking, but I'm sure they would still be delicious. If you try it, please let me know how it turned out! Thanks! Shelby
Jen Henrick says
These were absolutely delicious! The best fried fish ever! Way nicer than the traditional method.
Shelby Law Ruttan says
Hi Jen, thank you so much! I'm so happy you enjoyed them!
Veronica says
Can you sub the sunflower oil for coconut oil or will that taste weird
Shelby Law Ruttan says
I have not used sunflower oil in frying so I can't say how it would work. As long as the sunflower oil is refined and has a high smoke point, it should be safe to fry. As for taste, I can't comment as I have no experience with it.