Hearts of Palm “Mozzarella” Sticks
- Mandi
- Nov 22
- 3 min read
Gluten-Free | Dairy-Free | Paleo | AIP Option
A dairy-free twist on mozzarella sticks that actually works — crispy, golden, savory perfection without the crash.
Introduction
Look… I already know some people are going to have feelings about this one.These are not “real” mozzarella sticks — and we’re not pretending they are. But when you’re gluten-free, dairy-free, low histamine, AIP, or just trying to eat cleaner… sometimes you have to get creative in the best way.
And somehow — somehow — hearts of palm make the most wildly satisfying, crispy, salty “mozzarella stick” moment .Golden on the outside, tender on the inside, dipped into warm tomato sauce… it scratches the exact same itch without the dairy hangover.
This is comfort food that loves your body back. Welcome to the Damn Good Game Day Series 🤍
🧡 Why You’ll Love These
Gluten-free
Dairy-free
Paleo-friendly
AIP option
Crispy, golden, dippable
Shockingly easy
Table of Contents
Ingredients for the Hearts of Palm "Mozzarella Sticks"
Hearts of Palm – Tender, mild, and the perfect “cheese stick” shape when sliced.
Cassava Flour – Creates a crisp, grain-free coating.
Arrowroot or Tapioca Starch – Adds lightness and crunch.
Garlic Powder – Brings classic mozzarella stick flavor.
Sea Salt – Enhances every layer of the coating.
Nutritional Yeast (optional) – Adds cheesy, savory depth. Omit for AIP.
Egg (or gelatin egg) – Helps the coating stick.
Olive Oil or Avocado Oil Spray – Helps everything crisp in the oven or air fryer.
AIP Compliant Tomato Free Tomato Sauce- Because every delicious snack needs a dip to pair it with!
Ingredient Substitutions:
Hearts of Palm → Zucchini Spears :Still crisp + delicious, but slightly softer.
Cassava Flour → Tigernut Flour (AIP): Use 1:1 for a lighter crust.
Nutritional Yeast → Omit (AIP): Flavor leans more garlic-forward.
Egg → Gelatin Egg: (1 tbsp gelatin + 3 tbsp hot water, whisked)
Olive Oil Spray → Avocado Oil: Both crisp well.
How to Make the Hearts of Palm "Mozzarella Sticks"
Instructions:
Prep the Hearts of Palm: Slice into thick sticks.Pat very dry — this is crucial.
Wet Coat First: Dip each stick in the egg (or gelatin egg).Let excess drip off.
Flash Freeze (First Freeze: 15–20 minutes) Place wet-coated sticks on a parchment-lined tray.Freeze until tacky and slightly firm.
Dry Coat: Mix cassava flour, arrowroot, garlic powder, sea salt, and nutritional yeast (optional). Dredge each frozen stick in the mixture, pressing the coating on.
Optional Second Freeze (10 minutes): Highly recommended for the crispiest texture.This prevents the coating from sliding off.
Cook: Spray lightly with oil. Air Fry:375°F for 10–12 minutes, flipping halfway. Oven:400°F for 20–22 minutes.
Serve: Serve alongside AIP Tomato Free Tomato Sauce
AIP + Low Histamine Notes
Use gelatin egg
Skip nutritional yeast
Use garlic-infused oil if needed
Serve immediately — hearts of palm soften and build histamine over time
Frequently Asked Questions
Do these taste like real mozzarella sticks?Not exactly — but they absolutely satisfy the same craving.
Why is the freeze step important?It locks the coating on and keeps everything crisp.
Can I fry these? Yes — shallow fry in avocado oil 2–3 minutes per side.
Can I meal prep them? You can bread them ahead, freeze, then cook fresh.
Do you have a recipe for the AIP compliant tomato sauce? You bet I do 😉. Click here for the full AIP Compliant Tomato Free Tomato Sauce recipe!
Storage Instructions:
Best eaten fresh
Refrigerate up to 24 hours
Re-crisp in air fryer at 375°F for 3–5 minutes
Full Recipe:
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