Low FODMAP Teriyaki Chicken
Sticky, glossy, and deeply savory, this teriyaki chicken delivers everything you want from the classic dish — caramelized edges, tender thighs, and a sauce that clings to every bite. The hardest part about finding a gut-friendly version of teriyaki is that most recipes and bottled sauces are loaded with garlic and onion, which are common triggers for people following a low-FODMAP approach. Here, garlic-infused oil does the heavy lifting flavor-wise, giving you that rich, aromatic depth without any of the problematic solids. Tamari steps in for regular soy sauce, maple syrup keeps the sweetness in a safe range at these portion sizes, and a simple cornstarch slurry brings the sauce together into that signature lacquered finish. Fresh ginger and a touch of sesame oil round things out so the flavor feels complete and restaurant-worthy, not like something was left out. A quick sear in a hot skillet builds a golden crust before the sauce goes in, so the chicken stays juicy rather than steaming through. Serve it over rice with a scatter of scallion greens and sesame seeds and it's a weeknight dinner that genuinely feels like a treat — four servings of pure comfort with zero compromise.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the chicken
- 8 boneless, skinless chicken thighs (about 2 lb total)
- ½ tsp kosher salt
- ¼ tsp black pepper
- 1 tbsp garlic-infused oil
For the sauce
- ⅓ cup tamari
- ¼ cup maple syrup
- 2 tbsp rice vinegar
- 1 tbsp fresh ginger, finely grated
- 1 tsp sesame oil
- 1 tsp cornstarch
- 1 tbsp water
For serving
- 2 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
- 1 tsp sesame seeds (optional)
Instructions
- 1
Pat the chicken thighs dry with paper towels and season both sides with the salt and pepper.
- 2
In a small bowl, whisk together the tamari, maple syrup, rice vinegar, grated ginger, and sesame oil. In a separate small bowl, stir the cornstarch into the water until dissolved, then stir the slurry into the sauce mixture. Set aside.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!