Teriyaki chicken is fan favourite. But for those on a low fodmap diet, guess what, you do not have to miss out! Try our low fodmap teriyaki chicken, by making a few simple swaps you can still enjoy this meal. If you don’t fancy chicken you can swap it to a meat of your choice or tofu to make this low fodmap recipe vegetarian.

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

For the teriyaki sauce 

1/3 cup balsamic vinegar 

1/3 cup raw honey, agave syrup or brown rice syrup 

1 tsps. of freshly grated ginger 

¼ tsps. Ground black pepper 

1 tsp miso paste 

1 teaspoon of mirin 

1 tbsp water 

For the chicken: 

Teriyaki sauce from ingredients above 

4 chicken breasts or 8 thighs if you prefer. 

3 spring onions (light and dark green part only) 

Instructions

Combine the balsamic vinegar, syrup, ginger, and pepper in saucepan. Bring it to a light boil/simmer and cook for around 10 minutes until the sauce begins to thicken. Do not have it on too high a heat as you do not want to the sauce to burn.  

Once simmered and the miso mirin and water, mix and then let it cool off the heat. 

Once completely cool pour the sauce out of the pan and into a small bowl and a larger bowl. 

Once you have halved the sauce, place the chicken in the larger bowl of sauce. Let this marinade for at least an hour, but overnight is even better.  

Heat a grill pan on a medium heat and place the chicken on the pan to grill for 3-5 minutes and then turn over. Cook until the chicken is fully cooked. 

Serve with the rest of the sauce alongside rice or salad. 

Nutritional information (chicken and low fodmap teriyaki sauce)

• Calories: 420 kcal
• Total Fat: 15 grams
• Saturated Fat: 4 grams
• Carbohydrates: 27 grams
• Dietary Fiber: 1.5 grams
• Protein: 36 grams
• Sodium: 195 mg

Did you enjoy this low fodmap teriyaki chicken recipe? Check out our other recipes you may enjoy, including lots of other sibo friendly meal options.