Gluten-Free Teriyaki Chicken (Paleo, Whole30)

May 11, 2019 · 32 Comments

This Gluten-Free Teriyaki Chicken recipe is an easy and flavorful way to make the classic Japanese dish. Juicy chicken thighs with crispy skin are coated in a sticky, slightly sweet glaze. But it’s sugar free, soy free and gluten-free, Paleo and Whole30-friendly!

This post was updated on July 21, 2025 (but the recipe is the same).

Paleo teriyaki chicken sliced over purple sweet potato rice next to broccoli and sugar snap peas on a plate.

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Why this recipe works

When you’re gluten-free and/or Paleo, eating certain Asian cuisines can be difficult. A lot of dishes use soy sauce (which has wheat flour in it), sugar and unhealthy fats. So when I got the book Asian Paleo by ChihYu Smith, I was very excited. Smith runs the popular food blog I Heart Umami which is a treasure trove of healthy meals that anyone can make.

This gluten-free chicken teriyaki recipe is a perfect example of what the book is about: simple and straightforward but big rewards. The teriyaki sauce uses apple juice instead of sugar so you get the sweetness without the sugar hangover afterward (but no apple flavor, either).

And it uses coconut aminos instead of soy sauce, so it’s both soy-free and gluten-free. Coconut aminos is similar to soy sauce but made with reduced coconut sap.

You add just a bit of arrowroot flour/starch (similar to cornstarch) to thicken the sauce, then brush it onto the chicken thighs to get a crackly, crisp crust and juicy, tender meat. Serve it with rice (or cauliflower rice to keep it Paleo/Whole30 friendly) and you’re all set.

And that’s how you make teriyaki chicken gluten free and soy free!

Whole30 teriyaki chicken breasts on a cooling rack with one getting brushed by a silicone brush.

What you need

Ingredients for the teriyaki sauce:

¼ cup apple juice
3½ tablespoons coconut aminos
2 tablespoons apple cider vinegar
1 teaspoon grated fresh garlic
1 teaspoon grated fresh ginger
1-1½ teaspoons arrowroot flour

Ingredients for the chicken:

cooking oil or spray (avocado oil, olive oil or ghee)
4 boneless chicken thighs, skin on (about 1½ pounds)
sea salt
⅓ cup teriyaki sauce
toasted white sesame seeds (optional)
scallions (optional)

Equipment:

measuring spoons
a microplane grater
a small saucepan
a measuring glass
a baking sheet with a baking rack
parchment paper
instant read thermometer or oven probe thermometer (optional)
pastry brush or basting brush

How to make gluten-free teriyaki chicken

Ingredients and instructions from Asian Paleo by ChihYu Smith, reprinted with permission.

For the sauce:

Step 1: Combine all the ingredients in a small saucepan, mixing until there are no lumps. Gently warm over medium-low heat, stirring frequently with a wooden spoon until slightly thickened, 1 to 2 minutes. Store in an airtight glass container in the refrigerator for up to 2 weeks.

For the chicken:

Step 1: Preheat the oven to 450° F. Line a sheet pan with parchment paper and place a baking rack on top. Lightly spray the rack with oil.

Step 2: Pat the chicken dry. Lightly season with a bit of sea salt on all sides.

Step 3: Place the chicken thighs, skin side up, on the prepared rack. Bake for 20 minutes, or until the skin becomes light golden brown and the meat is completely cooked through (165° F on a meat thermometer).

Step 4: Remove the chicken from the oven and brush with the teriyaki sauce. Change the oven setting to HIGH BROIL. Place the chicken back in the oven and broil for 3 minutes to give the skin a nice golden color. (If you use skinless chicken, broil for only 1-2 minutes).

Step 5: Wait for 5 minutes before slicing the chicken into bite-sized pieces. If desired, sprinkle with toasted sesame seeds and chopped scallions.

Soy free teriyaki chicken sliced next to purple sweet potato rice and sugar snap peas and broccoli in Tupperware containers.

Frequently Asked Questions (FAQ)

Can I make substitutions?

You can use tamari (gluten-free soy sauce) instead of the coconut aminos. Note that the recipe will then not be soy-free, Paleo or Whole30. It also might be saltier, depending on the brand.

You can use ¼ teaspoon garlic powder in place of the fresh garlic.

You can use ¼ teaspoon ginger powder in place of the fresh ginger.

You can use tapioca flour/starch in place of the arrowroot.

Can I make this Gluten-Free Teriyaki Chicken ahead of time?

The chicken will keep in the fridge for up to 5 days. Enjoy cold, room temperature or heat up in a low oven until warmed through.

Can I freeze this Gluten-Free Teriyaki Chicken?

Yep. Freeze in an airtight container for up to 3 months. Thaw overnight in the fridge. Enjoy cold, room temperature or heat up in a low oven until warmed through.

How do I serve this Gluten-Free Teriyaki Chicken?

It’s great with any kind of veggie rice (suggestions and instructions here and here).

And so for my lunches I sliced up the chicken, packed it with purple sweet potato rice, broccoli and sugar snap peas and poured the rest of the sauce over the veggies. I didn’t even heat it up at work. It was perfectly good cold or at room temperature.

You’ll want to pour that sauce over everrrrything. I double the sauce when I make it so I have more ready to go. And honestly, next time I might triple it and freeze some. It’s so easy to just mix and simmer on the stove that it won’t take any extra time to make a larger amount.

Other recipes you might like:

Chinese-Inspired Spare Ribs (Slow Cooker/Instant Pot)
Chinese-Style Roasted Carrots and Asparagus
Beef Satay Stew with Sweet Potato Rice
Slow Cooker Korean Short Ribs
Nut-Free “Peanut” Sauce

Healthy Teriyaki Chicken on two white plates over blue striped plates with a green napkin and chopsticks, next to a blue plate of ginger and garlic, all on top of a wooden table

Gluten-Free Teriyaki Chicken (Paleo, Whole30)

Don Baiocchi

This Gluten-Free Teriyaki Chicken recipe is an easy and flavorful way to make the classic Japanese dish. Juicy chicken thighs with crispy skin are coated in a sticky, slightly sweet glaze. But it's sugar free, soy free and gluten-free, Paleo and Whole30-friendly!

5 from 15 votes

Print Recipe Pin Recipe

Prep Time 10

Cook Time 25

Resting time 5

Total Time 35

Course Main Course

Cuisine Japanese

Servings servings

Calories 276 kcal

Ingredients

For the sauce (makes about ⅓ cup)

¼ cup apple juice
3½ tablespoons coconut aminos
2 tablespoons cider vinegar
1 teaspoon grated fresh ginger
1 teaspoon grated fresh garlic
1-1½ teaspoons arrowroot flour

For the chicken

cooking oil or spray (avocado, coconut or ghee)
4 boneless chicken thighs, skin on (about 1½ pounds)
sea salt
⅓ cup gluten-free teriyaki sauce
toasted white sesame seeds (optional)
scallions (optional)