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.
What makes teriyaki not gluten-free? ›
Is Teriyaki Sauce 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.
Is Kikkoman gluten-free soy sauce low FODMAP? ›
This product is likely low FODMAP.
Is gluten free soy sauce OK for IBS? ›
Gluten free soy sauce should be low FODMAP up to two tablespoons. Find low FODMAP food faster with the Fig app!
What sauces can you use with IBS? ›
That's why we've put together a list of some low-risk sauces you can enjoy during the elimination phase of your FODMAP diet.
- Soy sauce. ...
- Oyster sauce. ...
- Fish sauce. ...
- Miso paste. ...
- Balsamic Vinegar. ...
- Worcestershire sauce. ...
- Ketchup or tomato sauce. ...
- Hot sauce.
Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.
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.
Why is gluten-free low FODMAP? ›
There is some overlap with the Low FODMAP and a gluten-free diet, as gluten and FODMAPs are often found in the same food products. The main grains that contain gluten (wheat, rye and barley) are also high in FODMAPs, mainly oligosaccharides. This is why many gluten-free food products are also Low FODMAP.
What brand of teriyaki sauce is gluten-free? ›
It adds a delicate sweetness to grilled, broiled, roasted or braised foods, before, during or after cooking. Kikkoman® Gluten-Free Teriyaki Marinade and Sauce is Certified gluten-free by the Gluten Intolerance Group of North America (GIG).
Here are some foods likely to contain gluten:
- Beer, ale and lagers.
- Bouillon cubes.
- Brown rice syrup.
- Candy.
- Chips.
- Communion wafers.
- Couscous.
- Deli meats.
This product has 2 ingredients with gluten and 2 ingredients that may have gluten. Which diet do you follow? Follow more than one?
What is a low FODMAP substitute for soy sauce? ›
Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander.
What is a good alternative to soy sauce for IBS? ›
Many great low FODMAP alternatives to soy sauce will give you the same great taste, including tamari, fish sauce, Worcestershire sauce, and miso paste.
Can soy sauce trigger 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 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.
What soy sauce is best for IBS? ›
Made from fermented soy beans and wheat, soy sauce is low FODMAP. Tamari, a Japanese version of soy sauce made from only soybeans, is also low FODMAP. Tamari is a perfect swap for traditional soy sauce if you have Celiac disease and/or cannot tolerate gluten.
Is it OK to eat Chinese food with IBS? ›
Chinese. While a popular choice, Chinese cuisine can be high in fodmaps due to onion, garlic and polyols. If you choose a made-to-order stir fry, you can request that onion and garlic be omitted and opt for meat or seafood with vegetables, along with rice or rice noodles.
Can I eat Chinese food if I have IBS? ›
anything Asian! Similar to many cuisines, the use of garlic and onion in Asian dishes is common, but these can easily be avoided when keeping to the general rule – avoid sauces and heavily flavoured, rich and spicy foods and choose, plain meat, fish, and rice noodle based dishes, with fresh salads and vegetables.
