Gluten-Free Chicken Teriyaki Stir Fry

This gluten-free chicken teriyaki stir fry is packed with colorful vegetables and coated in homemade teriyaki sauce. The sauce is simple to make with tamari, honey, ginger, and garlic, creating a sweet and savory glaze that’s naturally gluten-free and dairy-free.

Loaded with bell peppers, broccoli, snap peas, and onions, this stir fry is a complete meal when served over rice. The homemade teriyaki sauce tastes better than store-bought and comes together in just a few minutes while the rice cooks.

Why You’ll Love this Recipe

• It’s loaded with vegetables. Bell peppers, broccoli, snap peas, and onions make this stir fry colorful and satisfying.
• Homemade teriyaki sauce is easy. Just 5 ingredients create a sweet and savory glaze that’s better than bottled sauce.
• It’s naturally gluten-free and dairy-free. Using tamari instead of soy sauce makes this safe for celiac disease, with no special substitutions needed.

Ingredient Notes

• Tamari – Use gluten-free tamari to keep this recipe celiac-safe. Regular soy sauce contains wheat and is not gluten-free. Look for brands labeled “gluten-free tamari” or “gluten-free soy sauce.”
• Chicken Thighs – I prefer boneless skinless chicken thighs because they stay juicy and tender. You can use chicken breasts if you prefer, but they may dry out more easily. Cut into 1-inch pieces for quick, even cooking.
• Fresh Ginger and Garlic – Fresh ginger and garlic add the best flavor to the teriyaki sauce. You can use jarred minced ginger and garlic to save time, but fresh tastes brighter.
• Cornstarch – Creates a slurry that thickens the teriyaki sauce. Mix with water before adding to prevent lumps.
• Bell Peppers – Any color works. I like using a mix of red, yellow, and orange for color, but green peppers work too.
• Sugar Snap Peas – These stay crisp-tender in the stir fry. Snow peas are a good substitute if you can’t find snap peas.

Tip

Don’t crowd the pan when cooking the vegetables and chicken. If the pan is too full, the ingredients will steam instead of getting that nice caramelized color. Work in batches if needed, or use a large wok or skillet to give everything enough space. This is especially important for the chicken, which needs direct contact with the hot pan to brown properly.

FAQs

Can I use chicken breasts instead of thighs?

Yes, but chicken breasts tend to dry out more easily than thighs. If using breasts, watch the cooking time carefully and don’t overcook. Cut into 1-inch pieces like the thighs.

What other vegetables work in this stir fry?

Zucchini, carrots, mushrooms, bok choy, green beans, or baby corn all work well. Use about 4 cups total of mixed vegetables.

Can I use store-bought teriyaki sauce?

Yes, but check that it’s labeled gluten-free if you have celiac disease. You’ll need about 1 cup of sauce. The homemade version tastes fresher and you can control the flavor.

Expert Tips

• Make the teriyaki sauce while the rice cooks. This saves time and keeps everything moving efficiently. The sauce only takes 5-7 minutes and can be made ahead if you prefer.
• Use high heat for the chicken. Medium-high heat helps the chicken brown and develop flavor. Don’t stir too often or it won’t brown properly.
• Double the teriyaki sauce. If you love extra sauce, double the recipe and save half for another meal. It keeps in the refrigerator for up to 2 weeks.

Storage Instructions

Refrigerate: Store in an airtight container for up to 4 days. The vegetables will soften slightly when stored but still taste good.

Reheat: Add a splash of water when reheating to loosen the sauce. Reheat on the stovetop over medium heat or in the microwave in 1-minute intervals, stirring between.

Freeze: This stir fry freezes well for up to 3 months. Let cool completely, then freeze in airtight containers or freezer bags. Thaw in the refrigerator overnight before reheating.

Serving Suggestions

Serve this stir fry over white rice or brown rice for an easy weeknight dinner.

The homemade teriyaki sauce in this recipe also works on gluten-free baked teriyaki salmon or teriyaki chicken wings . Make a double batch of the sauce and use it for different meals throughout the week.

More gluten-free meals to try

All Dinners

• 

  Gluten-Free Lasagna

• 

  Gluten-Free Beef Chili

• 

  Spicy Meatballs

Did you make this recipe?

I’d love to know! Please rate it and leave a comment below. You can also share your pictures and tag @adashofmegnut on Instagram.

Method

Make the Rice:

1. 1

   Add 2 cups uncooked white rice, 4 cups water, and ½ teaspoon salt to a medium pot. Bring to a boil over high heat.

2. 2

   Once boiling, cover with a lid and reduce heat to low.

3. 3

   Simmer for 15-20 minutes until water is absorbed and rice is tender.

4. 4

   Fluff with a fork and set aside.

Make the Gluten-Free Teriyaki Sauce:

1. 5

   While the rice is cooking, make the teriyaki sauce. Combine ½ cup tamari sauce, ¼ cup water, ⅓ cup honey, 1 tablespoon fresh ginger, and 1 clove garlic in a small pot.

2. 6

   Cook over medium heat for 3-5 minutes, stirring occasionally.

3. 7

   In a small bowl, whisk together 1 tablespoon cornstarch and 2 tablespoons cold water until completely smooth with no lumps. Pour cornstarch mixture into pot with tamari mixture and whisk to combine.

4. 8

   Continue cooking, stirring constantly, until sauce thickens enough to coat the back of a spoon, about 2-3 minutes. Remove from heat and set aside.

Make the Chicken Stir Fry:

1. 9

   Heat 1 tablespoons avocado oil in a large skillet or wok over medium-high heat until shimmering.

2. 10

   Add 1 cup sliced yellow onion, 1 cup sliced bell peppers, 1 cup broccoli florets, and ½ cup sugar snap peas. Cook for 5-7 minutes, stirring every minute or so, until vegetables are slightly browned at the edges and crisp-tender. They should still have some bite. Use a slotted spoon to transfer vegetables to a plate and set aside.

3. 11

   Add the other 1 tablespoons avocado oil to the same skillet if the pan looks dry.

4. 12

   Add 2 lbs boneless skinless chicken thighs pieces in a single layer, working in batches if needed to avoid crowding the pan. Cook undisturbed for 3-4 minutes until golden brown on the bottom.

5. 13

   Flip pieces and cook another 3-4 minutes until browned on the second side. Continue cooking, turning occasionally, until chicken is cooked through and reaches 165°F internal temperature, about 8-10 minutes total.

To Serve:

1. 14

   Return cooked vegetables to skillet with chicken. Pour teriyaki sauce over everything and toss to coat evenly.

2. 15

   Cook for 1-2 minutes, stirring, until everything is heated through and well coated with sauce.

3. 16

   Serve immediately over white rice and garnish with 2 tablespoons sliced fresh green onion.