Low-FODMAP Teriyaki Chicken

There’s something about teriyaki chicken that just hits the spot. That glossy sauce, the savory-sweet balance, the way it coats every bite. This version gives you all of that, just without the ingredients that usually leave you feeling off.

It’s simple, comforting, and made with your gut in mind so you can actually relax and enjoy your meal. No overthinking, no swapping things out last minute, just a dish that feels as good as it tastes.

Ingredients:

• 500 g boneless, skinless chicken thighs (juicy and tender)
• 2 tbsp garlic-infused olive oil (garlic flavor, low-FODMAP)

For the Teriyaki Sauce:

• ¼ cup tamari (gluten-free soy sauce)
• 2 tbsp maple syrup (low-FODMAP sweetness)
• 1 tbsp brown sugar (adds depth, keep portion moderate)
• 1 tbsp rice vinegar (balances sweetness)
• 1 tsp fresh grated ginger (optional, gut-friendly in small amounts)
• 1 tbsp cornstarch
• 2 tbsp water (for slurry)
• 1 tsp sesame oil (optional, for aroma)

For Serving:

• 2 cups cooked white rice (easy to digest, low-FODMAP base)
• 1½ cups steamed broccoli florets (keep portion balanced per serving)
• 2 tbsp green onion tops only (not the white bulbs)
• 1 tsp sesame seeds (optional garnish)

Optional Add-On:

• ½ tsp red chili flakes (optional, adjust to tolerance)
  
  

Materials needed:

• Medium mixing bowl
• Large non-stick pan or skillet
• Small bowl (for slurry)
• Pot for rice
• Steamer or pot for broccoli
• Wooden spoon or spatula
  
  

How to Make It:

1. Cook the rice
   Prepare rice according to package instructions. Set it aside and keep it warm. Fluff it gently before serving so it stays light and soft.

2. Steam the broccoli
   Steam broccoli for 4 to 5 minutes until bright green and tender. Remove and set aside. You’re looking for vibrant and slightly crisp, not overcooked.

3. Prepare the sauce
   In a bowl, mix tamari, maple syrup, brown sugar, rice vinegar, and ginger until combined. It should smell sweet, savory, and balanced.

4. Make the slurry
   In a small bowl, mix cornstarch and water until smooth. Set aside. Don’t worry if it looks thin, it thickens quickly later.

5. Cook the chicken
   Heat garlic-infused olive oil in a large pan over medium heat. Add chicken and cook for 4 to 5 minutes per side until golden and cooked through. If your pan feels crowded, cook in batches for better browning.

6. Add the sauce
   Pour the sauce into the pan and stir to coat the chicken evenly. Let it simmer gently. You’ll notice the sauce start to bubble and coat the chicken.

7. Thicken the sauce
   Add the cornstarch slurry and stir continuously for 1 to 2 minutes until the sauce thickens. It should turn glossy and cling to each piece.

8. Finish and serve
   Drizzle sesame oil and add green onion tops. Serve over rice with steamed broccoli. If it looks shiny and saucy, you did it right.
   
   

Ready for Your First Bite?

This is your sign to make something that actually feels as good as it tastes. Try it tonight, take that first glossy, saucy bite, and tell me you’re not already planning to make it again. When you plate it up, snap your coziest bowl and tag @getregulargirl. Bonus points if you capture that perfect sauce drizzle moment.