Teriyaki Chicken and Veggie Stir Fry Free From Gluten Dairy Egg Soy Nuts Plus Vegan Option

The Ultimate Gluten-Free Teriyaki Chicken & Veggie Stir Fry: Quick, Allergy-Friendly & Flavor-Packed

Imagine a meal that’s both incredibly simple to make and bursting with flavor – a dish that quickly becomes a family favorite. Our homemade, gluten-free teriyaki sauce is exactly that. With just 7 essential ingredients and only 5 minutes of prep, this sauce transforms ordinary chicken and vibrant vegetables into a delightful culinary experience, coating everything in a perfectly balanced sweet yet tangy glaze. Served generously over fluffy brown rice, this teriyaki chicken and veggie stir fry offers a complete and wholesome meal, providing all your essential proteins, a bounty of fresh vegetables, a hint of fruit, and healthy complex carbohydrates in one convenient and undeniably tasty dish. It’s the ultimate solution for a satisfying weeknight dinner that caters to various dietary needs without compromising on taste.

I initially embarked on this blogging journey to meticulously document and share the cherished, tried-and-true recipes that have sustained my family over the past several years, especially with our evolving dietary needs. This particular teriyaki chicken stir fry recipe is a prime example. I actually first shared it on my private family blog quite a few years ago, but it somehow slipped my mind to bring it over to this platform. It feels like it should have been one of my very first posts here, given its beloved status in our home. However, I’ve been so caught up in the excitement of experimenting with and sharing new, allergy-friendly creations that this gem was temporarily overlooked. But alas, it’s high time! This recipe is long overdue for its moment in the spotlight. So, without further delay, allow me to introduce you to what has become our most frequently requested and truly favorite stir fry. It embodies everything we love about home cooking: delicious, adaptable, and a joy to eat.

This homemade teriyaki sauce recipe isn’t just a component; it’s the heart of our stir fry and a true staple in our household, appearing in our regular meal rotation countless times. What makes this sauce so utterly irresistible is its perfect harmony of flavors. Thanks to the potent combination of fresh garlic, the bright acidity of apple cider vinegar, and the subtle sweetness of sugar, this teriyaki sauce strikes that coveted balance of tang, vibrant zip, and delectable sweetness. As you might notice in my accompanying photographs, my plate is often generously “dripping” with this amber glaze, a clear testament to how much I adore it and simply can’t get enough! Full credit for the brilliance of this foundational sauce goes to Our Best Bites, a culinary resource that was one of my absolute favorite recipe books even before we began navigating our family’s specific food allergies. Their original recipe provided the perfect jumping-off point for what has become our customized, allergy-friendly version.

My deep affection for stir-fries stems from their inherent simplicity and incredible versatility. The beauty of a one-pan stir fry is not only the minimal cleanup but also its fantastic potential for “cleaning out your fridge.” It’s an ideal way to use up those lingering vegetables and leftover proteins before they lose their freshness. While our go-to combination typically includes tender broccoli florets, crisp carrots, succulent chicken, and sweet pineapple chunks, the possibilities are truly endless. Imagine adding vibrant snow peas for a crunch, colorful bell peppers for a sweet counterpoint, or tender zucchini for a delicate touch – all these options would be absolutely wonderful. Trust me when I say that virtually anything you pair with this spectacular homemade teriyaki sauce will taste exponentially better. This dish encourages culinary creativity and ensures a delicious outcome every time, regardless of your ingredient lineup.

When preparing your gluten-free teriyaki sauce, paying close attention to your soy sauce label is crucial for those with dietary restrictions. We personally favor La Choy (this is unsponsored love, just a genuine preference!) for its consistent quality and availability as a gluten-free option. Another excellent choice is Tamari, which is naturally gluten-free; however, I often find it to be a bit more expensive. If you require this recipe to be entirely soy-free, a fantastic alternative is to substitute coconut aminos. You can use it in the exact same ratio as soy sauce, ensuring your stir fry remains delicious and compliant with your dietary needs. For those who love the teriyaki flavor but prefer a different protein, you’re in luck! You can easily adapt this recipe to a beef version. In fact, I have a dedicated beef teriyaki recipe available, offering a hearty and wholesome dish experience that’s just as delightful. Consider exploring other proteins like shrimp or even tofu for a vegetarian twist.

This recipe is designed to be incredibly flexible, making it easy to adjust for various dietary preferences and ingredients you have on hand. Beyond the listed ingredients, feel free to experiment with thinly sliced cabbage, mushrooms, or even thinly sliced onions to add more depth and texture to your stir fry. The goal is to make healthy eating both exciting and effortless. Our hope is that this incredibly adaptable and delicious Teriyaki Chicken & Veggie Stir Fry becomes a cherished and permanent rotation in your family’s meal plan, bringing joy and flavor to your dinner table for years to come! It’s more than just a recipe; it’s a foundation for countless satisfying and allergy-friendly meals.

Dairy-free-Teriyaki-Chicken-and-Vegetable-Stir-Fry with homemade sauce, served over rice

Teriyaki Chicken & Veggie Stir Fry (GF, DF, Egg, Soy, Peanut/Tree nut Free, Vegan Option)

Yield:
6
Prep Time:
10 minutes
Cook Time:
20 minutes
Total Time:
30 minutes

A homemade, gluten-free teriyaki sauce that only needs 7 ingredients and 5 minutes will cover all of your chicken and veggies in a sweet, yet tangy glaze. Serve over brown rice and you’ve got your protein, veggies, fruit, and carbs all in one convenient and tasty dish. This allergy-friendly recipe is easily customizable for a soy-free, dairy-free, egg-free, nut-free, or vegan diet, making it a perfect quick weeknight meal for almost any family.

Ingredients

  • STIR FRY INGREDIENTS:
  • 1 Tablespoon neutral oil of choice (e.g., avocado, grapeseed, canola)
  • 4 medium carrots, peeled and chopped into thin rounds or julienned
  • 2 large bunches of fresh broccoli, trimmed and cut into bite-sized florets
  • 2 large boneless, skinless chicken breasts, diced into 1-inch pieces (or substitute with firm tofu for a vegan option)
  • 1 can (about 20 oz) pineapple chunks, thoroughly drained (reserve a little juice if desired for extra sweetness)
  • Other optional vegetables for customization: thinly sliced zucchini, water chestnuts, baby corn, snap peas, sliced bell peppers (any color), mushrooms, or thinly sliced onions
  • Cooked brown rice for serving (or white rice, quinoa, cauliflower rice for low carb)
  • HOMEMADE TERIYAKI SAUCE INGREDIENTS:
  • 1/2 cup granulated white sugar
  • 1/2 cup gluten-free soy sauce (ensure label specifies ‘gluten-free’; Tamari is an excellent alternative. For a soy-free option, substitute with coconut aminos in the same ratio)
  • 1/4 cup apple cider vinegar (for that perfect tang)
  • 1 large clove garlic, finely minced (fresh garlic is highly recommended for best flavor)
  • 1/2 tsp. ground ginger (or 1 tsp fresh grated ginger for more zing)
  • 1 Tbsp. cornstarch
  • 1 Tbsp. cold water

Instructions

  1. Prepare the Stir Fry Base: In a large wok or a spacious frying pan, heat your chosen oil over medium-high heat. Begin by adding the broccoli and carrots, as these vegetables require a bit more time to soften. Sauté them for approximately 3-5 minutes, stirring occasionally, until they start to become tender-crisp. Lightly sprinkle the diced chicken with salt and a pinch of black pepper, then add it to the pan with the vegetables. Continue to cook, stirring frequently, until the chicken is thoroughly cooked through and lightly browned, and the vegetables have reached your desired level of tenderness (I personally prefer them with a slight crunch still intact). While the chicken and vegetables are cooking, you can begin preparing your homemade teriyaki sauce.
  2. Craft the Teriyaki Sauce: In a small saucepan, combine all the sauce ingredients EXCEPT the cornstarch and cold water. Place the saucepan over medium heat and stir continuously until the sugar has completely dissolved. Bring the mixture to a gentle boil. While the sauce is heating, prepare a ‘slurry’ by whisking together the cornstarch and cold water in a separate small bowl until smooth and free of lumps. Once the sauce in the saucepan is boiling, slowly pour in the cornstarch slurry while stirring vigorously. Continue to stir and allow the sauce to simmer for just one minute. This brief simmer will activate the cornstarch, causing the sauce to thicken beautifully. Remove the saucepan from the heat and let it rest; it will continue to thicken slightly as it cools.
  3. Combine and Serve: Once your chicken and vegetables are perfectly cooked, pour the freshly made teriyaki sauce generously over the stir fry in the wok or pan. Keep in mind that this recipe yields a substantial amount of sauce, so feel free to add as much or as little as you prefer to coat your ingredients perfectly. Finally, gently toss in the drained pineapple chunks, allowing them to warm through and soak up some of that delicious glaze. Serve your vibrant Teriyaki Chicken & Veggie Stir Fry immediately over a bed of hot brown rice for a complete and satisfying meal. Enjoy the incredible flavors!

Notes

This versatile recipe works wonderfully for “cleaning out your fridge.” Don’t hesitate to use any other vegetables you have on hand or prefer. Snow peas, bell peppers (red, yellow, or orange for color and sweetness), sliced mushrooms, or tender zucchini would also be fantastic additions, seamlessly blending with the rich teriyaki flavor.

For a completely plant-based, vegan meal, simply omit the chicken altogether and boost the vegetable content. The stir fry is incredibly filling and satisfying even without meat, especially when served over a hearty grain like brown rice or quinoa. You could also substitute the chicken with firm tofu or tempeh, pressed and cubed, for a protein-rich vegan option.

Leftover homemade teriyaki sauce is a treasure! Store any unused sauce in an air-tight container in the refrigerator for up to two weeks. It’s excellent as a marinade, a dipping sauce, or to quickly add flavor to other dishes. You can also make a double batch of sauce to have on hand for future quick meals.

To make this recipe truly your own, consider adding a sprinkle of sesame seeds or chopped green onions as a garnish just before serving for an extra layer of flavor and visual appeal. A dash of red pepper flakes can also add a delightful kick if you enjoy a little heat!

© Megan Lavin

Teriyaki Chicken Stir Fry with pineapple chunks

This recipe has been thoughtfully adapted and enhanced from the excellent original Teriyaki Sauce recipe found on Our Best Bites, which has been a consistent source of culinary inspiration for us.