VEGAN FISH STICKS and VEGAN FISH STICK WRAPS! (gluten-free, soy-free, nut-free)

Yesterday was great, I took the day off and got a chance to make a nice kitchen experiment for dinner. Vegan Fish Sticks! Even better, ...

Yesterday was great, I took the day off and got a chance to make a nice kitchen experiment for dinner. Vegan Fish Sticks! Even better, hubs made up some delicious wraps with my little creations.

I should start by explaining my childhood love of fish sticks. It was perhaps only trumped by my love of ice cream and pie. I literally ate fish sticks with ketchup and mayo almost every day for lunch for several years. Glad that's one habit I moved past.

These healthy vegan "fish sticks" involve no fish or sea creatures at all! They are also gluten-free, soy-free, nut-free, and grain-free. They are loaded with vegan protein and will totally trigger the childhood fish stick memories I can only assume you have as well. If you were never a fish stick person, try them anyway! They are a great alternative to fake meat or vegan burgers. They're unprocessed and pretty good for you, and really REALLY filling.


These "fish sticks" get their fishy flavor from chickpeas, capers and the brine from a jar of sauerkraut. Dunk them in my husband's vegan "tartar sauce" and they are even more convincing. The sauce takes on an extra fishy flavour thanks to a little dulse seaweed. Because fish sticks are traditionally breaded, I added some quinoa flakes for extra crunch. I left them out on half the sticks and preferred them bare but it's totally your call as they're great either way!

Because this September is Vegan MOFO and I have challenged myself to make wraps and ice cream all month long, my husband wrapped these sticks up in swiss chard leaves. They are so delicious that way and the greens make this dish even healthier for you.

Though I am not a parent, I would guess these "fish sticks" are a great meal for kids who don't want to eat their veggies and beans! To make the wraps, simply place one fish stick on a leaf of swiss chard, top with a little tartar sauce and a dash of hot sauce.

Vegan Fish Sticks with Tartar Sauce
(vegan, gluten-free, soy-free)
  • 3 cans chickpeas, rinsed, drained
  • 1 tsp capers
  • 1 tbsp vegenaise
  • 2 tsp sauerkraut juice
Blend together everything but 1 can chickpeas until smooth. Add the chickpeas and pulse until they are chunky. Form into logs and place on parchment lined baking sheet. Flatten each log into fish stick shapes.

  • 1 tbsp vegenaise
  • Quinoa flakes (optional)

Divide the extra vegenaise over each fish stick, smoothing over each with the back of a spoon.  Sprinkle a tiny amount of quinoa flakes over each stick.

Bake in an oven preheated to 350F until golden around edges. Broil or bake at 450 until they are golden on top but not burned. Serve with vegan tartar sauce or ketchup.
Tartar Sauce AND Fish Stick Wraps

  • 3-5 tbsp soy free vegenaise
  • 1 tsp kelp or dulse flakes (we used dulse because it’s fishier than kelp)
  • 1/2 dill pickle, chopped into tiny pieces
  • Dash of hot sauce
  • 1-2 tsp or more Garlic powder

Stir all ingredients for the sauce together in a bowl, refrigerate until ready to use.

  • Swiss chard leaves, destemmed
  • vegan fish sticks
  • vegan tartar sauce
  • hot sauce
Clean and stem your swiss chard. Spoon a little Tartar Sauce onto each leaf. Top with a fish stick and a dash of hot sauce. Enjoy.

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