There’s a million ways that you can use my gluten free Teriyaki sauce recipe (well, it’s actually three if you’re counting) and it only takes a few minutes to make. It’s dairy free and low FODMAP too FYI.
My gluten free Teriyaki sauce recipe is perfect as a stir fry sauce, a glaze for chicken/salmon or as a saucy dip! As you can see below, I made Teriyaki prawns and pak choi with rice which was soooo tasty yet so speedy to make at the same time. It’s the perfect 10 minute meal!
In our house, we always cook from scratch, which is great… but it’s certainly not by choice! Whilst I’m avoiding gluten, Mark is lactose intolerant which means no dairy either… then we both struggle to digest onion and garlic.
A nightmare for when it comes to convenient cooking!
Needless to say, we’ve come to learn to embrace cooking from scratch, but sometimes, you really just need something that you can create ASAP. Like, preferably yesterday.
That’s where mygluten free Teriyaki sauce recipe comes in!
It works so well in any dish – it’s full of intense,Japanese-inspired flavour with a sticky, sweet, almost smoky quality. Now this is how fast food should taste!
Start by grabbing a bowl and add your ginger, cornflour mixture, gluten free soy sauce, garlic-infused olive oil, maple syrup, ground ginger and water to a bowl and mix… then you’re done!
(Well, you’ve still got to get it on the stove I guess)
Here’s a few ways you can use mygluten free Teriyaki sauce recipe…
- If you’re looking for a delicious dip, then just get your mixture on the stove in a small saucepan at medium heat. Stir it occasionally until things get saucy!
2. For a stir fry sauce, just add the unheated mixture to your wok right at the end of frying your protein/noodles/beansprouts and allow it to reduce at a medium-high heat. It should coat everything and become more sticky when it’s done.
3. Looking for a Teriyaki marinade? Just whip up your Teriyaki mixture and marinate your chicken (make sure it’s chopped first) or salmon in the mixture for anywhere from an hour up to 24 hours. After marinating, simply roast your salmon in the oven, or if you’re using chopped chicken, fry it in a wok in a little oil.
Terrific Teriyaki every time!
I made my Teriyaki prawns dish by simply frying my pak choi in a little garlic-infused olive oil, then adding mygluten free Teriyaki sauce mixture, allowing it to reduce, before adding raw king prawns. Cooking and prep time – less than 10 minutes!
Anyway, you’ve heard so much about it, it’s about time you knew how to make it! Here’s mygluten free Teriyaki sauce recipe…
Sweet + Sticky Gluten Free Teriyaki Sauce Recipe (low FODMAP)
Say hello to my gluten free and low FODMAP Teriyaki sauce recipe. Perfect for any Japanese-inspired dish!
SERVINGS: 2
TOTAL TIME: 10 minutes mins
Ingredients
- 60 ml gluten free soy sauce
- 1/2 tsp ground ginger
- 4 tbsp maple syrup
- 1 tsp garlic-infused olive oil
- 60 ml water
- 2 tbsp cornflour mixed with 4 tbsp water
Instructions
Combine all of your ingredients in a bowl to create the Teriyaki mixture.
For a dipping sauce, heat the Teriyaki mixture on a medium heat in a saucepan until it reduces to your desired thickness.
For a stir fry, add the Teriyaki mixture after cooking your protein, veg, noodles and beansprouts. Then allow to reduce at a medium-high heat until it becomes a nice, sticky coating.
For marinating salmon or chopped chicken, use the Teriyaki mixture as a marinade by soaking your salmon or chopped chicken in a zip-lock bag for a few hours (or ideally, overnight.)
For chopped chicken, pour the chicken and all the Teriyaki mixture into a frying pan/wok. Fry with a little oil until it reduces and becomes lovely and sticky.
For salmon, add both the salmon and mixture into a tin foil parcel, wrap up and place in the oven at 200c for 18 minutes.
Enjoy!
Thanks so much for checking out my gluten free Teriyaki sauce recipe!
Any questions about the recipe? How did you use your Teriyaki sauce? I’d also love to see a photo of your Teriyaki creations if you make it btw, so don’t hesitate to get in touch onFacebook / Twitter / Instagram.
It seriously makes my day when I see that you guys have made my recipes so pleeeeeease share them!
Thanks for reading,
Becky xxx
Oh and don’t forget to pin this for later!
Gluten-Free Recipe
FAQs
Teriyaki sauce contains garlic, and depending on the product or recipe, it may also contain honey or high fructose corn syrup. That spells trouble for IBS sufferers on the low FODMAP diet.
Is gluten-free soy sauce FODMAP friendly? ›
Soy sauce – Soy sauce is low FODMAP up to 42 gram per serving, 2 tablespoons. Tamari, gluten-free soy sauce, has not been tested, but because soy sauce is low FODMAP, tamari probably is too. Ketjap – Ketjap is sweet soy sauce and is low FODMAP up to 20 gram per serving, 1 tablespoon.
Which teriyaki sauce is gluten-free? ›
Kikkoman® Gluten-Free Teriyaki Marinade and Sauce is Certified gluten-free by the Gluten Intolerance Group of North America (GIG).
What makes teriyaki not gluten-free? ›
Traditionally, teriyaki sauce is made with soy sauce, which is not gluten-free because it contains wheat. To replace soy sauce in this recipe, we used its cousin: tamari. Tamari and soy sauce are both made from fermented soybeans, but tamari doesn't usually contain wheat.
Can I have soy sauce on a low FODMAP diet? ›
There are many soy-based foods that are suitable for the low FODMAP diet such as firm tofu, soy cheese, plain tempeh, edamame, soybean oil, soy sauce, miso, and some soymilk.
Is gluten-free the same as low FODMAP? ›
Overall, the low FODMAP diet is not a gluten free diet. However, the low FODMAP diet does remove most of the major sources of gluten such as wheat, rye, and barley. When these foods are removed, so are some of the major sources of oligosaccharides.
Is low FODMAP always gluten-free? ›
Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.
Is gluten-free better for low FODMAP? ›
Gluten free products are recommended on the low FODMAP diet as they remove wheat, rye and barley from our daily diets. This can significantly reduce our intake of fructans and our overall level of FODMAPs.
Is Trader Joe's teriyaki gluten-free? ›
This product has 2 ingredients with gluten and 2 ingredients that may have gluten. Which diet do you follow?
Is 3 dragons teriyaki sauce gluten-free? ›
Citrus Teriyaki Glaze
This delicious GLUTEN-FREE glaze features the bright flavors of lemon juice and yuzu fruit. Use as a glaze, stir-fry base, or topping for beef, chicken and shrimp.
Panda uses ingredients that contain all the major FDA allergens (peanuts, tree nuts, eggs, fish, shellfish, milk, soy and wheat). Panda prepares its entrees fresh with shared cooking equipment and therefore allergens could be present in any entree. Panda Express does not have any vegetarian or gluten free dishes.
Is store bought teriyaki sauce gluten-free? ›
Traditional teriyaki sauce uses soy sauce as an ingredient, and since traditional soy sauce is made with wheat, that makes teriyaki sauce not gluten-free. However, gluten-free options do exist!
Can celiacs eat teriyaki? ›
Teriyaki sauce and soy sauce are not naturally gluten-free, so it can sometimes be hard to enjoy Asian dishes on a gluten-free diet. Fortunately, tamari is an alternative to soy sauce that makes the ideal base for gluten-free teriyaki sauce. Like coconut aminos, tamari is naturally gluten-free.
Is teriyaki sauce hard on the stomach? ›
Consuming large amounts of teriyaki sauce can put a strain on the digestive system, making it harder to break down and absorb the nutrients from the sauce. It is recommended to consume teriyaki sauce in moderation to avoid any digestive discomfort.
Can you eat soy sauce with IBS? ›
Soy sauce: Soy sauce has been measured in the lab and is low in FODMAPs. This probably goes for tamari sauce, too. Teriyaki sauce typically has garlic in it, so it should be avoided on the elimination phase unless it has been laboratory tested.
Does soy sauce irritate IBS? ›
Hot or spicy foods may irritate the digestive system and trigger IBS symptoms. Some flavorings — such as miso, soy sauce, and saki — contain ingredients that might act as FODMAPs in large quantities. More research is needed to confirm a link between IBS and spicy foods.
Is soy sauce fine for IBS? ›
Monash, the University who does the majority of the FODMAP test, has tested soy sauce and found that it contains no FODMAPs (1). This means that soy sauce can be a safe way to add flavour to your foods whilst you are on the low FODMAP diet.
