Teriyaki Sauce

Tanya Eisenwasser

Print Recipe

A simple soy-free teriyaki sauce that comes together in minutes.

Prep 5 min

Cook 5 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1/4 cup coconut aminos
• 2 tablespoons maple syrup (or honey, which is not vegan)
• 1 teaspoon fresh ginger, finely grated
• 1 clove garlic, minced
• 1/2 teaspoon arrowroot starch (optional, for thickening)
• 2 tablespoons water
• 1 teaspoon sesame oil (optional)

Instructions

Make the Sauce

1. If using arrowroot starch, whisk it into the water in a small bowl until smooth. Set aside.
2. In a small saucepan, combine the coconut aminos, honey, ginger, and garlic.
3. Heat over medium heat, stirring frequently, until it begins to simmer.
4. If you want a thicker sauce, stir in the arrowroot slurry and cook for 1-2 minutes until the sauce thickens.
5. Remove from heat and stir in the sesame oil if using.

Use or Store

Use immediately as a stir-fry sauce, marinade, or glaze. For stir-fries, add the sauce in the last few minutes of cooking.

Tips & Substitutions

• Coconut aminos replace soy sauce, which is fermented and high in histamine. Look for brands with minimal ingredients.
• Skip the sesame oil if you are very sensitive. It adds a nice nutty flavor but is not essential.
• Use fresh ginger, not dried. Fresh ginger has a brighter flavor and may be better tolerated than the dried version.
• Skip the garlic if it bothers you. The ginger and coconut aminos provide plenty of flavor without it.
• Use arrowroot for a thicker glaze consistency. Without it, the sauce will be thinner and work better as a marinade.

Why This Works

Coconut aminos. A common soy-free alternative to soy sauce that many people tolerate better. Traditional soy sauce is fermented and high in histamine, making coconut aminos one of the most important swaps in low histamine cooking. Choose a brand with minimal ingredients, as some may involve fermentation or aging.

Fresh ginger. Generally well tolerated and may help support digestion for some people. It adds warmth and depth to the sauce.

Maple syrup. A natural sweetener that is generally well tolerated. It replaces refined sugars or honey while adding a mild caramel flavor.

Garlic (optional). Contains quercetin, a compound sometimes discussed in mast cell research, but can also act as a histamine liberator for some people. Use it if you tolerate it.

Freshness matters. Making teriyaki sauce from scratch avoids the soy sauce, preservatives, and additives found in store-bought versions.

Storage

Best used immediately for lowest histamine levels. If needed, refrigerate in a sealed glass jar for up to 2-3 days. The sauce thickens when cold, so warm it gently before using. Histamine buildup is lower risk than with meat or fish leftovers, but the fresh ginger and garlic lose their brightness over time.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.