Is there gluten-free mozzarella sticks?

Gluten-free diets have become increasingly popular in recent years, with more and more people eliminating gluten from their diets due to celiac disease, gluten sensitivity, or simply as a lifestyle choice. For those following a gluten-free diet, navigating food options can be tricky, especially when it comes to typically gluten-heavy comfort foods like mozzarella sticks.

What is Gluten?

Gluten is a protein found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues when consuming it. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can cause severe reactions and must be strictly avoided.

Celiac disease is an autoimmune disorder where ingesting gluten causes damage to the small intestine. Non-celiac gluten sensitivity (NCGS) refers to a condition where gluten ingestion leads to symptoms like diarrhea, abdominal pain, and bloating without the intestinal damage seen in celiac disease.

The only treatment for celiac disease or NCGS is following a strict lifelong gluten-free diet by avoiding all foods and products containing gluten. This includes avoiding wheat, barley, rye, and any derivatives of these grains.

Are Traditional Mozzarella Sticks Gluten-Free?

Traditional mozzarella sticks are not gluten-free. Most mozzarella sticks are made by dipping mozzarella cheese into a thick batter containing flour, then breading and frying. The main source of gluten comes from the flour in the batter.

Common types of flour used in mozzarella stick batter include:

  • All-purpose flour (contains gluten)
  • Breadcrumbs (typically made from wheat bread)
  • Beer batter (contains gluten from barley)

In some cases, mozzarella sticks may also be coated with panko breadcrumbs before frying, which also contain gluten. Because of these ingredients, traditional mozzarella sticks are not safe for those looking to avoid gluten.

Gluten-Free Substitutions

While traditional mozzarella sticks contain gluten, there are some simple ingredient swaps that allow you to make gluten-free mozzarella sticks at home:

  • Gluten-free flour – Replace regular flour with a gluten-free variety like rice flour, tapioca flour, chickpea flour, almond flour, or coconut flour.
  • Cornstarch – Used alone or mixed with other gluten-free flours.
  • Gluten-free breadcrumbs – Use certified gluten-free panko or breadcrumbs.
  • Gluten-free beer – Choose a certified gluten-free beer for beer batter.

With these simple swaps, you can replicate the crispy, indulgent experience of traditional mozzarella sticks without the gluten.

Are There Pre-Made Gluten-Free Mozzarella Sticks?

Yes, there are pre-made gluten-free mozzarella sticks available from several brands:

Tribecca Oven

Tribecca Oven makes frozen gluten-free mozzarella sticks that are breaded in cornmeal and rice flour. They contain just 3 ingredients – mozzarella cheese, cornmeal, and rice flour. Tribecca Oven products are certified gluten-free.

Oggi Foods

The Oggi Foods company produces frozen gluten-free mozzarella sticks breaded in a certified gluten-free panko breading. Their mozzarella sticks are free of wheat, rye, barley, and oats.

Aleia’s

Aleia’s makes frozen gluten-free mozzarella sticks coated in an gluten-free all-purpose flour blend. Their products are certified gluten-free to contain less than 10 parts per million of gluten.

Babycakes

Babycakes offers gluten-free mozzarella sticks breaded in certified gluten-free breadcrumbs. Their mozzarella sticks contain no wheat, barley, rye, or triticale.

Glutino

Glutino is a popular brand for gluten-free frozen appetizers. Their gluten-free mozzarella sticks are coated in gluten-free breading and contain no wheat, oats, barley or rye.

These pre-made options allow you to quickly enjoy mozzarella sticks without having to bake them from scratch. Just be sure to always check the labels and ingredients lists to verify gluten-free claims.

Gluten-Free Mozzarella Stick Recipes

If you prefer to make gluten-free mozzarella sticks at home, there are many recipe options out there. Here are a few tasty recipes to try:

1. Cornmeal and Almond Flour Coating

This recipe uses a mixture of cornmeal and almond flour to create the gluten-free breading. The almond flour helps bind the coating and makes the sticks extra crispy. Egg serves as the binder instead of traditional batter.

2. Panko and Cornstarch Breadcrumbs

For an extra crispy crust, this recipe coats the mozzarella in a mixture of gluten-free panko breadcrumbs and cornstarch. Using full-fat mozzarella ensures a nice, gooey cheese pull.

3. Ranch-Flavored Breadcrumbs

To add flavor, this recipe uses store-bought ranch seasoning mixed into gluten-free breadcrumbs. The ranch flavor takes these mozzarella sticks to the next level.

4. Almond Flour and Potato Starch

A blend of almond flour and potato starch makes a great gluten-free breading for mozzarella sticks. Fry the sticks in coconut oil for extra flavor. Serve with marinara sauce for dipping.

5. Beer Batter

For a pub-style mozzarella stick, use gluten-free beer or cider in the batter. The carbonation helps make the batter extra light and crispy after frying.

There are many creative ways to coat the mozzarella in a gluten-free breading at home. Mix and match gluten-free flours and seasonings to find your perfect recipe.

Gluten-Free Dipping Sauces

What good are mozzarella sticks without a delicious dipping sauce? Here are some gluten-free dipping sauce ideas:

  • Marinara sauce
  • Pizza sauce
  • Ranch dressing
  • Salsa
  • Guacamole
  • Hummus
  • Barbecue sauce
  • Honey mustard
  • Cheese sauce

When buying pre-made dipping sauces, read the labels carefully and look for a gluten-free certification. Some sauces, like soy sauce and teriyaki sauce, often contain gluten.

For the safest options, make gluten-free dipping sauces from scratch at home using ingredients like olive oil, spices, vinegar, garlic, and other gluten-free ingredients.

Are Fried Mozzarella Sticks Gluten-Free?

When dining out, fried mozzarella sticks may also pose a risk of gluten exposure through cross-contamination during preparation and frying. Here are some tips for safely eating them:

  • Ask about the oil used for frying. Make sure there are dedicated gluten-free fryers and oil, not used to cook breaded, gluten-containing foods.
  • Inquire about the breading ingredients. Ensure the restaurant uses certified gluten-free flours and breadcrumbs.
  • Avoid mozzarella sticks with panko coating, as panko typically contains gluten.
  • Stick to restaurants with good gluten-free practices and training to avoid cross-contamination.

Eating fried mozzarella sticks from restaurants with poor gluten-free practices can be risky. Your safest bet is preparing your own gluten-free mozzarella sticks at home.

Are Baked Mozzarella Sticks Gluten-Free?

Baked mozzarella sticks may be safer than fried when dining out gluten-free. With baked sticks, there is no risk of cross-contact from fryers. However, the breading itself could still contain gluten.

When ordering baked mozzarella sticks, be sure to ask about the breading ingredients. Also look out for thick batter coatings, which likely contain flour. Your best bet is sticks coated simply with cheese and gluten-free breadcrumbs.

Some gluten-free-friendly restaurant chains like Outback Steakhouse and Chili’s offer baked gluten-free mozzarella sticks using certified gluten-free breading. Check out restaurant gluten-free menus online before dining out.

Should Mozzarella Sticks Be Refrigerated or Frozen?

Proper storage is important for preserving the quality and safety of mozzarella sticks after preparing them:

  • Refrigerating: Freshly made mozzarella sticks can be refrigerated in an airtight container for 3-4 days. Refrigeration slows down bacterial growth and prevents spoilage.
  • Freezing: For longer term storage, freeze mozzarella sticks in a single layer on a sheet pan, then transfer to a freezer bag. They will keep for 2-3 months frozen.
  • Reheating: Thaw frozen mozzarella sticks in the refrigerator before reheating. Reheat in a 375°F oven until hot and crispy, about 10 minutes.

Proper refrigeration and freezing allows you to make a big batch of gluten-free mozzarella sticks then enjoy them for weeks to come.

Are Mozzarella Sticks Healthy?

Mozzarella sticks are an indulgent food and are high in calories, fat, and sodium. A few health factors to consider:

  • High in calories – About 85 calories per mozzarella stick.
  • High in saturated fat – From the cheese and frying oil. A serving can contain over 15g saturated fat.
  • High in sodium – The breading and cheese both add a lot of sodium.
  • Low in nutrients – Mozzarella sticks contain minimal vitamins, minerals, or fiber.

Occasionally enjoying mozzarella sticks is fine, but they should not be a everyday or frequent part of a healthy diet. Ways to make mozzarella sticks healthier include:

  • Choose lower-fat mozzarella
  • Use healthier fats like olive oil for frying
  • Bake instead of frying
  • Eat with veggies instead of fried sides

Overall though, mozzarella sticks are a high calorie food and should be eaten in moderation as an occasional treat in an otherwise balanced diet.

Are There Vegan or Dairy-Free Mozzarella Sticks?

For those avoiding dairy or animal products, traditional mozzarella sticks made with cheese are off limits. However, there are some vegan and dairy-free alternatives out there.

Some options for vegan “mozzarella” sticks include:

  • Sticks made with vegan cheese like Daiya or Follow Your Heart
  • Sticks made with fried tofu or seitan
  • Sticks using dairy-free cheese like cashew cheesericotta
  • Pre-made vegan mozzarella sticks from brands like Sweet Earth Foods

While the taste and texture may not perfectly mimic real mozzarella, these vegan alternatives let you enjoy the experience of mozzarella sticks on a dairy-free diet. As an added benefit, vegan mozzarella sticks tend to be lower in saturated fat and calories.

Conclusion

In summary, there are many options for gluten-free and vegan mozzarella sticks:

  • Most traditional mozzarella sticks contain gluten. However, swapping the flour for gluten-free options allows you to make gluten-free mozzarella sticks at home.
  • There are pre-made gluten-free mozzarella sticks available from brands like Tribecca Oven, Oggi Foods, Aleia’s and more.
  • When dining out, baked mozzarella sticks are lower risk, but always inquire about ingredients and preparation.
  • For long term storage, freeze freshly made mozzarella sticks for 2-3 months or refrigerate for 3-4 days.
  • While not the healthiest option, enjoying mozzarella sticks occasionally is fine. Bake instead of fry for a lower calorie option.
  • Vegan mozzarella sticks made with vegan cheese or tofu make a dairy-free alternative.

With some adjustments to ingredients and preparation, people who are gluten-free, dairy-free, or vegan don’t have to miss out on delightfully cheesy, crispy mozzarella sticks.

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