Teriyaki chicken is a popular Chinese-American dish that typically consists of chicken thighs or breast meat that are marinated in a sweet soy sauce mixture called teriyaki sauce before being grilled or broiled. The teriyaki sauce is what gives this dish its distinctive sticky, sweet and salty flavor. However, for those who need to follow a gluten-free diet, an important question is whether the teriyaki sauce used in this dish contains gluten.
What is gluten and why does it matter?
Gluten is a protein found in wheat, barley and rye. It acts as a glue that helps foods maintain their shape and texture. For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause a range of uncomfortable and even dangerous symptoms and complications. That’s why following a strict gluten-free diet is essential for managing these conditions.
For a food to be considered gluten-free, it must contain less than 20 parts per million (ppm) of gluten. This threshold is important because even tiny amounts of gluten can cause issues for those who are highly sensitive. When preparing Chinese teriyaki chicken at home, it’s important to understand whether the ingredients contain gluten, even in minute quantities.
Do traditional teriyaki sauces contain gluten?
Traditional teriyaki sauces are made by mixing soy sauce, sake or mirin, sugar and sometimes spices. Soy sauce is traditionally made by fermenting soybeans and wheat. Since wheat contains gluten, most traditional soy sauces are not gluten-free.
Sake is a rice wine made by fermenting rice. Mirin is a sweet rice wine used in Japanese cooking. Since they are made from rice, not wheat, pure sake and mirin do not contain gluten.
However, some brands of “cooking sake” and mirin use additives that do contain gluten. So double check the label to confirm the product is 100% gluten-free.
White sugar does not contain gluten. Spices are also naturally gluten-free. So the main potential source of gluten in teriyaki sauce is the soy sauce.
Are there gluten-free substitutes for soy sauce?
Thankfully, there are a few good gluten-free substitutes for regular soy sauce:
- Tamari – This is a type of soy sauce made without wheat. Be sure to verify it’s 100% gluten-free by checking the label.
- Coconut aminos – This soy sauce alternative is made from fermented coconut sap and sea salt.
- Liquid aminos – These are made by fermenting soybeans without wheat.
Using a tamari or coconut aminos is the easiest like-for-like swap in any teriyaki sauce recipe. Just replace the regular soy sauce the recipe calls for with one of these gluten-free alternatives.
You can also make your own homemade teriyaki sauce using these gluten-free ingredients. Simply combine tamari or coconut aminos, mirin, honey or brown sugar, garlic, ginger and other spices like sesame oil.
What about pre-made teriyaki sauces?
Many grocery stores carry pre-made teriyaki sauces in the Asian foods aisle. However, most major brands contain soy sauce made from wheat and are not gluten-free.
There are some specialty gluten-free brands available, but always check the label to confirm the teriyaki sauce is certified gluten-free before using it. The label should clearly state “gluten-free” on it.
Some brands that offer gluten-free teriyaki sauces include La Choy, San-J, Annie Chun’s and Chung’s. But again, diligently read the label since formulations can change.
Should you be concerned about cross-contamination?
Even if a teriyaki sauce is made with gluten-free ingredients, there is still a possibility of cross-contamination with gluten during manufacturing.
For example, a facility that also processes wheat-based foods may use shared equipment that contains trace amounts of gluten.
For those who are highly sensitive, cross-contamination can still cause issues. So opting for brands explicitly labeled “gluten-free” that are processed in dedicated gluten-free facilities is ideal for minimizing any risk.
What about teriyaki chicken from restaurants?
Ordering teriyaki chicken from a restaurant, especially a Chinese or Japanese restaurant, gets more complicated.
Some restaurants marinate their own chicken in house. Others use pre-made sauces. So you’ll need to ask directly about the ingredients and preparation process.
Here are some questions to ask:
- Do you make your own teriyaki sauce in house, or is it a pre-made product? If pre-made, can you show me the label?
- If made in house, what ingredients do you use? Do you use a gluten-free soy sauce or tamari?
- What brand of mirin do you use? Is it 100% gluten-free?
- Do you cook the gluten-free teriyaki chicken on the same grill or surface as wheat-based dishes like noodles?
Based on the answers provided, you can determine if their teriyaki chicken is likely safe for a gluten-free diet or not. Some restaurants may be accommodating if you explain your dietary needs, but others may not have options to avoid cross-contamination.
Is it possible to make gluten-free teriyaki chicken at home?
Absolutely! Making your own gluten-free teriyaki chicken at home is easy.
Start by choosing gluten-free boneless, skinless chicken thighs or breasts. Read the label carefully to ensure no gluten-containing marinades or seasonings have already been added to the raw chicken.
Next, prepare your own gluten-free teriyaki marinade. Use a pre-made gluten-free teriyaki sauce or make your own using tamari, rice wine, honey, garlic, ginger and other desired ingredients.
Marinate the raw chicken in the teriyaki sauce in a sealed plastic bag overnight. For extra flavor, you can score the chicken lightly before marinating.
Cook on a grill or broiler until the chicken is cooked through and caramelized with flavorful sauce on the outside. Serve over rice or gluten-free noodles for a complete meal.
The benefit of making it yourself is that you can control the ingredients to avoid any sources of gluten. You also minimize any risk of cross-contamination that can happen in restaurants.
Conclusion
Traditional teriyaki sauce made with regular soy sauce does contain gluten. However, there are several easy substitutions to create a gluten-free teriyaki sauce using tamari, coconut aminos or specially made products.
When ordering teriyaki chicken from a restaurant, be sure to ask detailed questions to assess preparation and potential for cross-contamination before assuming it is gluten-free. Ultimately, making your own gluten-free teriyaki chicken at home is the safest bet.
With the right ingredients and care taken to avoid cross-contact with gluten, you can certainly enjoy safe, delicious Chinese teriyaki chicken while maintaining your gluten-free diet.