6-Ingredient Teriyaki Chicken (Low FODMAP)

15 Minutes prep • 30 minutes - 4 Hours marinate • 20 minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-2

Perfect tender chicken breasts are a great complement to just about any salad you put on your plate. But how do you get that great teriyaki taste in a simple way without a lot of FODMAPs? This recipe will deliver just that—using only six ingredients and 30 minutes of marinating time. If you have a little more time, you can marinate the chicken for up to 4 hours before cooking to get even more flavor. Watching the temperature and taking the chicken off the grill as soon as it hits 165 degrees F is the way to get the perfect chicken every time.

Ingredients

4 boneless, skinless chicken breasts (ideally all similar size)

1/4 cup gluten-free low-sodium soy sauce

2 tablespoons maple syrup

2 tablespoons rice vinegar

1 tablespoon fresh ginger, grated

2 tablespoons toasted sesame oil

Directions

(1) Make the marinade: In a small bowl, whisk together the gluten-free soy sauce, maple syrup, rice vinegar, grated ginger, and toasted sesame oil.

(2) Marinate the chicken: Place the chicken breasts in a shallow dish or a resealable plastic bag and pour the marinade over them. Make sure the chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more flavor.

(3a) Grill the chicken: If using a grill, preheat the grill to medium-high heat. Remove the chicken breasts from the marinade and discard the marinade. Place the chicken breasts on the preheated grill and cook for about 6-8 minutes per side, or until the chicken is cooked through. The internal temperature of the chicken should just reach 165° F.

(3b) Smoke the chicken: If using a smoker, remove the chicken breasts from the marinade and discard the marinade. Place the chicken directly on the smoker grate and cook for about 15 minutes. Flip the chicken and cook another 10 - 15 minutes or until the internal temperature just reaches 165° F.

(4) Finish: Remove the chicken from the grill and let it rest for a few minutes before slicing and serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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