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).
Is gluten-free good for low FODMAP? ›
Not all gluten free products are low FODMAP. Just because a product says it is gluten free that does not mean it is always safe for the low FODMAP phase of the diet. Gluten free products often lack fibre and flavour.
What sauces are low FODMAP? ›
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.
Soy sauce is made using fermented soybeans. It is possible that the fermentation process reduces the oligosaccharides in the soybeans, which is why the soy sauce is low FODMAP. Soy sauce is low FODMAP in 2 tablespoon serves (1).
What is a low FODMAP alternative to soy sauce? ›
Many great low FODMAP alternatives to soy sauce will give you the same great taste, including tamari, fish sauce, Worcestershire sauce, and miso paste.
Is gluten free flour OK for Fodmap diet? ›
Gluten is not a FODMAP and therefore does not necessarily mean that the flour will be low in FODMAPs. However, gluten-free foods are often low in the FODMAP fructans. You can purchase flours from gluten-free brands that use a mixture of low flours, such as rice flour, potato, and tapioca starch.
Can I have honey on FODMAP? ›
Honey is low FODMAP in very small quantities. According to the Monash University FODMAP app, 1 tsp or 7 grams of honey is low FODMAP. From 14 grams or 1/2 tbsp, your serving of honey contains an average amount of fructose and at 28 grams (1 tbsp) or more your serving of honey contains a large amount of fructose.
Why isn t teriyaki sauce 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.
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.
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.
Does gluten worsen IBS? ›
Another small study from 2022 found that following a gluten-free diet improved pain frequency and severity. Some doctors recommend that people with IBS avoid gluten to see if their symptoms improve. If gluten worsens your symptoms, you may want to try a gluten-free diet.
Why is gluten bad for IBS? ›
This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.
Is gluten-free better if you have IBS? ›
Our study also suggests that gluten-free diet is helpful for patients with IBS to reduce symptoms. There is also evidence that a gluten-free diet improved the symptoms of patients with IBS. Atkinson et al.
What sauces can you use with IBS? ›
Tomato-based sauces, such as marinara or tomato puree, can be a great option for IBS sufferers. Make sure to choose sauces that do not contain high-FODMAP ingredients like garlic or onion. Opt for varieties that are low in added sugars and sodium for maximum health benefits.
Can teriyaki sauce upset your stomach? ›
While teriyaki sauce can add flavor to a dish, consuming too much of it can lead to digestive discomfort. It's important to use teriyaki sauce in moderation and be mindful of portion sizes to avoid any negative effects on digestion.
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.
Can I use soy sauce with 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.
