Low FODMAP Teriyaki Chicken Recipe

This sticky, savory Low FODMAP Teriyaki Chicken is made with tender chicken thighs, ginger, and maple syrup, and is ready in just 20 minutes. The sauce bubbles up in the pan, transforming into a glossy, sticky glaze that clings to every piece of chicken. I finally found a way to enjoy this takeout favorite without the stomach ache.

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Better Than Takeaway

I used to miss ordering teriyaki because the garlic powder and wheat-heavy soy sauce were immediate triggers for me. Making this at home allows me to control exactly what goes in while keeping that signature sticky sweetness using maple syrup and fresh ginger.

The biggest surprise was that using garlic-infused oil and the green tips of spring onions provides so much depth, I didn’t even miss the traditional onion. It tastes fresher and lighter than the gloopy sauce you get in plastic containers, and my stomach thanks me for it.

Low FODMAP Teriyaki Chicken Ingredients

• 1 lb (450g) boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 tablespoon garlic-infused olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 stalks spring onions (green tops only), sliced
• 1 teaspoon toasted sesame seeds, for garnish

For the Sauce:

• 1/3 cup tamari (gluten-free soy sauce)
• 1/4 cup maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cornstarch mixed with 1 tablespoon water (slurry)

How To Make Low FODMAP Teriyaki Chicken

1. Sear the Chicken: Heat the garlic-infused oil in a large skillet over medium-high heat. Add the chicken pieces in a single layer, season with salt and pepper, and cook for 5-6 minutes until golden brown and cooked through.
2. Mix the Sauce: While the chicken cooks, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and grated ginger in a small bowl until well combined.
3. Thicken the Glaze: Pour the sauce mixture over the cooked chicken and stir to coat. Pour in the cornstarch slurry and let the sauce bubble for 1-2 minutes until it thickens and clings effortlessly to the meat.
4. Finish and Serve: Remove the pan from the heat immediately to prevent the sugars from burning. Garnish with the sliced green spring onion tops and sesame seeds before serving hot.

Recipe Tips

• Watch the heat: Maple syrup contains natural sugars that can burn quickly once the liquid reduces. Keep the heat at medium-low during the glazing step and stir constantly.
• Choose the right soy sauce: Make sure you buy gluten-free Tamari. Regular soy sauce often contains wheat, which can be a trigger for some people on a low FODMAP diet.
• Thighs vs. Breasts: I highly recommend using chicken thighs because they stay juicy even if you simmer them a bit longer in the sauce. Chicken breasts can dry out quickly in this high-heat method.

What To Serve With Low FODMAP Teriyaki Chicken

Serve this chicken over a bed of fluffy white rice or brown rice to soak up the extra glaze. For a safe vegetable side, try steamed bok choy or broccoli heads (limit the stalks), which add a nice crunch without adding high FODMAPs.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently in a pan with a splash of water to loosen the sticky sauce, as it will thicken in the fridge.

FAQs

• Is regular teriyaki sauce low FODMAP?
  No, most store-bought teriyaki sauces contain high-FODMAP ingredients like garlic, onion powder, and high-fructose corn syrup. This homemade version eliminates those triggers while keeping the flavor.
• Can I use honey instead of maple syrup?
  Honey is high in fructose and is generally not considered low FODMAP. Maple syrup is a safer sweetener that mimics the texture and sweetness perfectly.
• Can I freeze this recipe?
  Yes, the cooked chicken freezes well in the sauce for up to 3 months. Thaw it in the refrigerator overnight before reheating.

Nutrition

• Calories: 280
• Total Fat: 12g
• Saturated Fat: 2.5g
• Cholesterol: 95mg
• Sodium: 850mg
• Total Carbohydrate: 18g
• Protein: 25g

Try More Recipes:

• Low FODMAP Vegetable Stir-Fry Recipe
• Low FODMAP Vegetable Skewers Recipe
• Low FODMAP Ground Turkey Meatloaf Recipe