Does Teriyaki Have Gluten? Navigating Soy Sauce and Safe Alternatives

Over 90% of traditional soy sauces, a key ingredient in teriyaki, contain wheat and are therefore not gluten-free. This fact is critical for anyone managing celiac disease or a gluten sensitivity, raising the important question: Does teriyaki have gluten? The answer is more nuanced than a simple yes or no, depending on the specific ingredients used.

Quick Summary

Most traditional teriyaki sauces contain gluten because their primary ingredient, soy sauce, is brewed with wheat. While gluten-free alternatives exist, it is essential to check labels for key ingredients like tamari or other wheat-free substitutes. Cross-contamination is also a risk when eating out. Safe options are available if you know what to look for.

Key Points

• Soy Sauce is the Culprit: Most teriyaki sauce contains gluten because it is made with traditional soy sauce, which is brewed with wheat.

• Label Reading is Essential: Always check for a "certified gluten-free" label on bottled teriyaki sauces to ensure they are safe.

• Tamari is a Safe Substitute: For a gluten-free alternative, look for products made with tamari, a soy sauce typically made without wheat.

• Hidden Gluten Risks: Watch out for other gluten sources like wheat-based thickeners or malt vinegar in some teriyaki sauces.

• Beware of Cross-Contamination: When eating out, alert your server about your dietary needs to avoid cross-contamination in the kitchen.

• Homemade is Safest: You can easily make your own gluten-free teriyaki sauce at home using tamari and other safe ingredients.

• Coconut Aminos are an Option: Another excellent gluten-free and soy-free alternative is coconut aminos.

Why Most Teriyaki Sauce is Not Gluten-Free

The reason most traditional and mass-produced teriyaki sauces contain gluten comes down to a single, essential ingredient: soy sauce. Traditional soy sauce is brewed with a mixture of soybeans and wheat. During the fermentation process, wheat plays a key role in developing the sauce's characteristic flavor and aroma. However, this also means that the final product contains gluten, making it unsafe for those with celiac disease or non-celiac gluten sensitivity. Even though fermentation can break down some protein fragments, the gluten is not completely removed, and the levels can vary significantly. For this reason, individuals who need to avoid gluten must exercise caution when encountering teriyaki sauce unless it is explicitly labeled otherwise.

Hidden Sources of Gluten in Teriyaki

Beyond just the soy sauce, there are other potential sources of gluten lurking in teriyaki sauces, especially in commercially prepared or restaurant versions. Being a careful label reader is a must to avoid these hidden culprits.

• Thickening Agents: Some manufacturers use flour or modified food starch derived from wheat to thicken their sauces, giving them that classic syrupy consistency. Always check the label for the specific type of starch used.
• Malt Vinegar: Certain recipes or flavorings may include malt vinegar, which is made from barley and contains gluten.
• Cooking Wine (Sake/Mirin): While some rice wines are gluten-free, certain varieties or brands used in teriyaki can contain wheat, so it is important to confirm the source.
• Cross-Contamination: In restaurant settings, even if a teriyaki dish doesn't explicitly contain gluten, there is a risk of cross-contamination. Many kitchens use the same utensils, woks, or cooking surfaces for both gluten-containing and gluten-free foods.

How to Find Safe, Gluten-Free Teriyaki Options

Fortunately for those on a gluten-free diet, a wide variety of safe teriyaki options are available today. The key is knowing what to look for and where to find them. The market for certified gluten-free products has grown significantly, making it easier than ever to enjoy the sweet and savory taste of teriyaki without the risk.

At the Grocery Store

Your first step when shopping for a safe teriyaki sauce is to look for clear labeling. Look for brands specifically marked "certified gluten-free". This label means the product has been third-party tested and contains less than 20 ppm (parts per million) of gluten, adhering to FDA standards. When reading ingredient lists, look for alternative bases to traditional soy sauce, such as tamari or coconut aminos.

• Tamari: Often called the gluten-free cousin of soy sauce, tamari is traditionally made with a higher percentage of soybeans and no wheat. Always check the label, as some brands may still include small amounts of wheat.
• Coconut Aminos: This is another excellent, soy-free and gluten-free alternative derived from the fermented sap of coconut blossoms. It has a salty, slightly sweet flavor similar to teriyaki and is naturally low in sodium.

Common Gluten-Free Teriyaki Ingredients

• Tamari or Coconut Aminos
• Rice Vinegar
• Brown Sugar or Honey
• Fresh Garlic and Ginger
• Cornstarch or Arrowroot Starch for thickening
• Sesame Oil

In Restaurants

When dining out, especially at Asian restaurants, always inform your server about your dietary needs. They can confirm which sauces are gluten-free and take precautions against cross-contamination. Many restaurants now offer a gluten-free soy sauce or tamari option, but it's crucial to ask directly about their teriyaki sauce.

Comparison Table: Standard vs. Gluten-Free Teriyaki Sauce

Feature	Standard Teriyaki Sauce	Gluten-Free Teriyaki Sauce
Primary Ingredients	Soy sauce (containing wheat), sugar, mirin, sake	Gluten-free tamari or coconut aminos, sugar, rice vinegar, gluten-free thickener
Contains Gluten?	Yes, due to wheat in soy sauce.	No, if using certified gluten-free ingredients.
Allergen Alert	Wheat	Soy (if using tamari), check label for specific allergens.
Flavor Profile	Sweet, salty, umami.	Very similar to standard; some note tamari has a richer flavor.
Safety for Celiacs	Unsafe due to high risk.	Safe if certified gluten-free and no cross-contamination.
Common Availability	Widespread in stores and restaurants.	Available in most grocery stores and health food sections; ask specifically in restaurants.

Making Your Own Gluten-Free Teriyaki Sauce at Home

For those who prefer to have complete control over their ingredients or simply enjoy cooking, making a homemade version is the safest bet. It's quick, easy, and guarantees a delicious, gluten-free sauce from scratch.

Ingredients

• ½ cup gluten-free tamari or coconut aminos
• ¼ cup water
• 2 tbsp rice vinegar
• 2 tbsp brown sugar or honey
• 1 clove garlic, minced
• 1 tsp grated ginger
• 1 tbsp cornstarch
• 1 tbsp cold water (for the cornstarch slurry)

Instructions

1. Combine the tamari, water, rice vinegar, sugar or honey, garlic, and ginger in a small saucepan.
2. Heat the mixture over medium heat, stirring occasionally until the sugar has dissolved.
3. In a separate small bowl, whisk together the cornstarch and cold water to create a smooth slurry.
4. Pour the slurry into the saucepan and continue to whisk until the sauce thickens and becomes glossy. This should only take a few minutes.
5. Remove from heat and use immediately or store in an airtight container in the refrigerator for up to a week.

Conclusion

In summary, the assumption that teriyaki sauce is gluten-free is a dangerous misconception for those with sensitivities. Because most commercially available teriyaki sauce and soy sauce is made with wheat, gluten is a very real concern. However, the good news is that the availability of certified gluten-free brands and the simplicity of homemade recipes mean that you do not have to give up this versatile and flavorful sauce. By carefully reading labels, asking questions when dining out, and using safe substitutions like tamari, you can enjoy all the deliciousness of teriyaki while confidently sticking to a gluten-free diet. The best practice is always to look for a certified gluten-free label to ensure your safety.

Further Information: Coeliac UK - Hidden Gluten

Frequently Asked Questions

Is all teriyaki sauce off-limits for a gluten-free diet?

No, not all teriyaki sauce is off-limits. While most traditional and commercial versions contain gluten due to soy sauce made with wheat, certified gluten-free alternatives are widely available.

What is a good gluten-free substitute for regular teriyaki sauce?

A great gluten-free substitute is a teriyaki sauce made with tamari or coconut aminos instead of regular soy sauce. Always verify the product label to ensure it is certified gluten-free.

What should I look for on a teriyaki sauce label to ensure it is gluten-free?

Look for a "certified gluten-free" label or a detailed ingredient list that specifies tamari, coconut aminos, or other wheat-free components. Avoid products that simply list "soy sauce" without further clarification.

Is tamari always gluten-free?

Tamari is traditionally brewed without wheat, making it naturally gluten-free. However, some brands might contain a small amount of wheat, so it is always best to check the label for a certified gluten-free mark, especially if you have celiac disease.

Can I trust restaurants to have gluten-free teriyaki?

Trusting restaurants requires caution. Always speak directly with your server or the kitchen staff about your allergy. Inquire about their sauce's ingredients and their procedures for preventing cross-contamination.

What if the teriyaki sauce is thickened with modified food starch?

The source of modified food starch can vary. If the package does not specify that the starch is from a gluten-free source (e.g., corn or potato), it may be wheat-based and should be avoided.

Can I make my own gluten-free teriyaki sauce?

Yes, making your own is a very safe and easy option. By combining gluten-free tamari, water, sugar, and spices, you can create a delicious and worry-free sauce at home in minutes.