Low FODMAP Korean BBQ-Inspired Marinade
Bold, smoky-sweet, and deeply savory, this Korean BBQ-inspired marinade delivers all the umami punch you'd expect from a classic bulgogi-style sauce — without any of the usual gut-unfriendly ingredients. Traditional Korean BBQ marinades often rely on garlic and onion in ways that can be a real problem for sensitive digestive systems, but this version gets that same aromatic depth through garlic-infused oil (oil only, no solids) and the green tops of scallions, both well-established workarounds for keeping things gut-friendly. Tamari stands in for regular soy sauce, toasted sesame oil adds richness, and a touch of maple syrup brings just enough sweetness to balance the heat from optional red pepper flakes. Finely grated fresh ginger and a splash of rice vinegar round everything out with brightness and a little zing. It comes together in under a minute of whisking, and it keeps in the fridge for up to five days, so you can marinate proteins all week or drizzle it over rice bowls as a finishing sauce. This recipe makes enough for four servings, and the tip about reserving a separate portion before adding raw protein means nothing goes to waste. Once you have a jar of this in the fridge, you'll find yourself reaching for it constantly.
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Learn more →Ingredients
4 servings
- ¼ cup tamari
- 2 tbsp maple syrup
- 1 tbsp toasted sesame oil
- 1 tbsp garlic-infused oil
- 1 tbsp fresh ginger, finely grated
- 3 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tsp rice vinegar
- 1 tsp toasted sesame seeds (optional)
- ¼ tsp crushed red pepper flakes (optional)
Instructions
- 1
Combine the tamari, maple syrup, toasted sesame oil, garlic-infused oil, grated ginger, sliced scallion greens, and rice vinegar in a small bowl.
- 2
Whisk until the maple syrup is fully dissolved and the marinade is uniform, about 30 seconds.
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