Low FODMAP Chicken Teriyaki

Total time30 min

Prep time10 min

Cook time20 min

This one starts with chicken thighs seared skin-side down until the skin turns deep golden and crackly, then finished in a glossy glaze built from soy sauce, mirin, sake, a touch of sugar, and fresh grated ginger. The sauce reduces right in the pan into a sticky, savory-sweet coating that clings to every slice, and a few minutes of resting keeps the meat juicy before it hits the cutting board. Served over steamed white rice with a scatter of sesame seeds, it's a weeknight dinner that tastes like your favorite takeout order but comes together in one skillet. The flavors are deep and balanced — salty, a little sweet, with that warm ginger bite running through the glaze — so nothing here feels like a compromise. It's a solid pick for a low FODMAP dinner rotation, easy enough for a Tuesday night and good enough to make on repeat.

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Ingredients

4 servings

1 ½ lb boneless, skin-on chicken thighs (about 4–6 thighs)
Heritage Farm Bone In Skin On Chicken Thighs
H-E-B Natural Bone-in Skin-on Chicken Thighs Trader Joe's All Natural Bone-In Skin-On Chicken Thighs Hill Country Fare Bone-in Skin-on Chicken Thighs, Value Pack Wegmans Bone-In, Skin-On, Chicken Thighs, Raised without Antibiotics, FAMILY PACK
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½ tsp kosher salt
¼ tsp black pepper
1 tbsp neutral oil (such as canola oil or vegetable oil)

For the teriyaki sauce

¼ cup soy sauce
3 tbsp mirin
2 tbsp sake
Ingredient note
A serving of up to about 1 3/4 tablespoons of sake is low in FODMAPs. This recipe contains only about 1 1/2 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid sake, please tap it and change its rating to Red.
1 tbsp sugar
1 tsp fresh ginger, finely grated

For serving

steamed white rice, for serving
2 scallions, thinly sliced (optional)
Omit this
This ingredient likely doesn’t work for the diet.
1 tsp sesame seeds (optional)

Instructions

1
In a small bowl, whisk together the soy sauce, mirin, sake, sugar, and grated ginger until the sugar dissolves. Set aside.
2
Pat the chicken thighs dry with paper towels and season both sides with the salt and pepper.

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