Is Teriyaki Gluten-free? We Have the Answer! - Little Helpers

TL;DR

Traditional teriyaki sauce is not gluten-free as it typically contains soy sauce, which is made with wheat. However, gluten-free versions of teriyaki sauce can be made using tamari or coconut aminos instead of regular soy sauce, allowing those with gluten sensitivities to enjoy teriyaki flavors.

Quick Tips

1
Low in fat: Traditional teriyaki sauce is generally low in fat, making it a healthier alternative to cream-based sauces.

2
Good source of protein: When used with lean meats like chicken or fish, teriyaki dishes can provide a good amount of protein.

3
Contains antioxidants: Soy sauce, a key ingredient in teriyaki, contains antioxidants that may help protect cells from damage.

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Teriyaki

Low in fat: Traditional teriyaki sauce is generally low in fat, making it a healthier alternative to cream-based sauces.

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2 Who should avoid Teriyaki

Individuals with soy allergies, as teriyaki sauce typically contains soy sauce

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to teriyaki sauce, along with brief descriptions:

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Benefits of Teriyaki

Benefits of Teriyaki
Low in fat: Traditional teriyaki sauce is generally low in fat, making it a healthier alternative to cream-based sauces.
Good source of protein: When used with lean meats like chicken or fish, teriyaki dishes can provide a good amount of protein.
Contains antioxidants: Soy sauce, a key ingredient in teriyaki, contains antioxidants that may help protect cells from damage.
Provides essential minerals: Teriyaki sauce contains small amounts of iron, manganese, and phosphorus.
Lower calorie option: When compared to many other sauces or marinades, teriyaki can be a lower-calorie choice.
May have anti-inflammatory properties: Some ingredients in teriyaki sauce, like ginger, may have anti-inflammatory effects.
Potential heart health benefits: The soy in teriyaki sauce may have some heart-protective properties.
Versatile for balanced meals: Teriyaki can be used with a variety of vegetables and lean proteins, encouraging balanced meal preparation.
However, it’s important to note that teriyaki sauce is often high in sodium and sugar, so it should be consumed in moderation as part of a balanced diet.

Who should avoid Teriyaki

Who should avoid Teriyaki
Individuals with soy allergies, as teriyaki sauce typically contains soy sauce
People with celiac disease or gluten sensitivity, unless the teriyaki sauce is specifically gluten-free
Those with high blood pressure, due to the high sodium content in most teriyaki sauces
Diabetics, as teriyaki sauce often contains significant amounts of sugar
Individuals on a low-sodium diet
People with MSG sensitivity, as some teriyaki sauces may contain MSG
Those following a strict low-carb or ketogenic diet
Individuals with certain gastrointestinal conditions that are aggravated by high-sugar or high-sodium foods
People with shellfish allergies, if the teriyaki dish includes seafood or if the sauce was prepared with shellfish-based ingredients
Vegetarians or vegans, unless the teriyaki sauce is specifically made without animal products
Individuals with certain religious dietary restrictions, as some teriyaki sauces may contain alcoholRemember that the exact composition of teriyaki sauce can vary, so it’s always best to check the ingredients if you have specific dietary concerns.

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Gluten Free Alternatives

Here are five gluten-free alternatives to teriyaki sauce, along with brief descriptions:

Gluten Free Alternatives
Tamari:A Japanese soy sauce made without wheat, providing a rich, savory flavor similar to traditional soy sauce. It's an excellent base for gluten-free teriyaki-style marinades and sauces.
Coconut Aminos:A soy-free, gluten-free sauce made from coconut sap. It has a slightly sweet and salty flavor, making it a good substitute for teriyaki in marinades and stir-fries.
Gluten-Free Soy Sauce:Specially formulated soy sauce made without wheat, using rice or other gluten-free grains instead. It closely mimics the flavor of traditional soy sauce and can be used to create gluten-free teriyaki alternatives.
Pineapple Juice-Based Sauce:A homemade alternative using pineapple juice, gluten-free soy sauce or coconut aminos, ginger, and garlic. This creates a sweet and tangy sauce reminiscent of teriyaki.
Balsamic Glaze:While not a direct substitute, balsamic glaze can provide a sweet and tangy flavor profile similar to teriyaki. It can be used as a marinade or glaze for meats and vegetables, offering a unique twist on traditional teriyaki dishes.

Health Information

? Frequently Asked Questions

4 questions

1 Is Kikkoman teriyaki gluten-free?

Kikkoman's traditional teriyaki sauce is not gluten-free. It contains wheat as one of its ingredients, which is a source of gluten. However, Kikkoman does offer a gluten-free teriyaki sauce option. This gluten-free version is made with rice instead of wheat, making it safe for those with gluten sensitivities or celiac disease.

2 Does Chinese teriyaki chicken have gluten?

Chinese teriyaki chicken typically contains gluten. The sauce usually includes soy sauce, which contains wheat. Additionally, the chicken is often coated in flour before frying, which also contains gluten. However, gluten-free versions can be made using tamari instead of soy sauce and alternative flours for coating.

3 Why does teriyaki sauce have wheat?

Teriyaki sauce often contains wheat in the form of soy sauce, which is traditionally made with wheat as one of its ingredients. The wheat in soy sauce contributes to the sauce's flavor profile and helps create its characteristic umami taste. Additionally, wheat can act as a thickening agent in teriyaki sauce, giving it a slightly syrupy consistency. However, it's worth noting that there are wheat-free teriyaki sauce options available for those with gluten sensitivities or celiac disease.

4 Is there gluten in soy sauce?

Generally, traditional soy sauce contains wheat and therefore gluten. However, some brands offer gluten-free soy sauce made with only soybeans, salt, and water. Tamari, a type of Japanese soy sauce, is often naturally gluten-free. It's important for those with gluten sensitivities or celiac disease to carefully check labels or choose certified gluten-free options.

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Our Expert

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

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