This easy grilled chicken thigh recipe has the most delicious, homemade gluten-free teriyaki marinade. With just a 20-minute marinade, this BBQ chicken recipe is quick and simple to prepare, and full of flavor. Gas grill and Traeger grill cooking instructions included!
Boneless skinless chicken thighs might be the easiest protein to grill. They have a higher fat content so they don’t dry out like chicken breasts, and they cook quickly as they’re on the thinner side. I can’t tell you how many times I’ve needed a fast dinner and relied on chicken thighs to save the day.
This gluten free teriyaki chicken is just another example of how fast a great meal can come together. I love a quick marinade and this one has lots of great flavor. It’s not your typical teriyaki, where it’s sticky and overly sweet, but it IS delicious.
If you’re looking for another grilled chicken thighs marinade, be sure and check out my easy grilled chicken recipe with pineapple. Or if chicken breasts are more your thing, I have a Greek grilled chicken breast that uses a dry brine to lock in the moisture.
Whatever you do, don’t forget to always grill food to the right internal temperature. If you need help with that, check out both my guide to internal temperature for grilling meat and my article on how to use a meat thermometer for grilling.
Ingredients
- Chicken thighs – you want boneless, skinless chicken thighs for this recipe. Make sure they’re raw and fresh, not frozen or pre-cooked.
- Coconut aminos – I typically use Coconut Secret coconut aminos, but use whatever your favorite brand is, or whatever you have on hand.
- Balsamic vinegar – an aged balsamic will be slightly sweeter, so keep that in mind when choosing which kind to use in this recipe.
- Sesame oil – use a toasted sesame oil for a little more flavor.
- Garlic – I use large cloves because I love the flavor of garlic. Use whatever size cloves you like to vary the garlic flavor in the marinade.
- Ground ginger – make sure your ginger is fresh. Ground ginger will lose its pungency if it’s been sitting in your cabinet for a long time.
- Kosher salt – I use Diamond Crystal brand kosher salt in this recipe. If you use a different type of kosher salt, use slightly less. If you use table salt, use about half the amount.
- Scallions – also known as green onions. Make sure to remove any wilted or brown pieces before chopping.
HOW TO MAKE A GLUTEN-FREE TERIYAKI MARINADE FOR CHICKEN THIGHS
Making the marinade is essentially just putting everything into a container and mixing it all together. Start by chopping the green onions, then add everything to the container (I like to use a mason jar), put a lid on it, and give it a good shake.
If you want more detailed instructions and photos, check out my post on making a gluten-free teriyaki marinade.
How To Make Quick-Marinated Teriyaki Chicken
After you’ve made the marinade (see above), you’ll want to get the chicken in it. You can use a bowl or other container to do this, but I’ve found that using a large sealable plastic bag like a ziploc works well.
Take out the bag and place all the chicken thighs in it. Pour the marinade in the bag, then stick in the fridge to marinate for 20 minutes. Be sure to lay it flat so the teriyaki marinade is evenly distributed!
Once the 20 minutes are up, remove the bag from the refrigerator and let it rest on the counter to warm slightly while you preheat the grill.
I like to cook this recipe on a Traeger (wood pellet) grill, but it also cooks up easily on a gas grill as well. I’ve included directions for both below.
How To Grill Teriyaki Chicken on a Traeger Grill
Turn on your grill and let come to a temperature of 375 degrees F.
Once the grill comes to temperature, remove the thighs from the bag and discard the marinade. Place the thighs on the grill and cook for about 10 minutes on each side. Check the thighs after 5 minutes on the second side, after having flipped them. If not done, cook for a few more minutes until the chicken measures 165 degrees F internally.
How To Grill Teriyaki Chicken on a Gas Grill
Turn on your grill and set it to a high heat (around 450 to 500 degrees F). Remove the thighs from the plastic bag and discard the remaining marinade.
Once the grill comes to temperature, place the thighs on the grill and cook for 4 minutes on one side, then flip and cook for 3 to 5 minutes on the other side. If still not done, cook until the chicken measures 165 degrees F internally.
Remove the chicken from the grill and serve immediately. This recipe feeds about 8 people, assuming each person gets one chicken thigh. The chicken thighs can be stored in an air-tight container in the fridge for 2 to 3 days after cooking.
FAQs
Before we get to the recipe, here are some answers to common questions about teriyaki chicken.
Is teriyaki chicken gluten free?
Typically teriyaki chicken from a restaurant or store is not gluten free, because it’s traditionally made with soy sauce and soy sauce is usually made with wheat.
Does teriyaki have soy?
Yes, teriyaki traditionally has soy in it. This recipe uses coconut aminos to replace the soy sauce.
Does teriyaki sauce burn on the grill?
Traditional teriyaki sauce does burn on the grill, because of the high sugar content. This marinade has a lower sugar content than traditional teriyaki sauce and is more of a marinade than a sauce. It should not burn on the grill, though it will carmelize a bit.
What is a good side dish with teriyaki chicken?
There are lots of options! Here are some specific suggestions:
- Cooked rice: white, brown, or cauliflower;
- Veggies cooked on the grill, like my grilled zucchini, grilled onion, or grilled bell peppers;
- Grilled pineapple;
- A slaw like my Healthy Apple & Broccoli Slaw or Kale, Carrot, & Kohlrabi Coleslaw;
- Some Instant Pot Potato Salad.
If you’re looking for more of a whole menu, I’ve teamed up with 4 other great gluten-free bloggers to give you a complete menu you’re sure to love. Here’s the lineup:
- Strawberry Rose’ Spritzer from Jennifer at Wanderlust and Wellness
- Chopped Thai Brussels Sprout Salad with Creamy Almond Ginger Dressing from Ellie at Hungry by Nature
- Mexican Street Corn and Tomato Salad by Mary at Mary’s Whole Life
- These Quick-Marinated Teriyaki Chicken Thighs
- Gluten Free Mixed Berry Crisp from Ashlea at All The Healthy Things
Be sure and click over to their recipes to check them out!
Recipe Tips
- This recipe uses Diamond Crystal kosher salt, which is less salty by weight. If you’re using a different kosher salt, you may want to use a scant ½ teaspoon (which means the measuring spoon is not quite filled up all the way). If you’re using table salt, cut the salt to ¼ teaspoon.
- If your green onions are wilted, put them in a flat container with water and ice cubes and let them sit overnight in the fridge. This should perk them up and then you can put them into the marinade the next day – this does of course mean you need to check your green onions the day before you cook!
- Always cook your meat to temperature. The internal temperature for chicken thighs should be 165 degrees F. You will need a meat thermometer to do this. Check out my guide on how to use a meat thermometer for grilling to get directions and recommendations.
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If you try this Grilled Teriyaki Chicken Thigh recipe (or any other recipe) then don’t forget to rate the recipe and let me know how it went in the comments below. You can also listen to podcast audio for this recipe in the recipe card (below) and see links I mention in the episode on the show notes page here: Episode 43 Grilled Teriyaki Chicken Thighs.
Quick Marinated & Grilled Teriyaki Chicken Thighs
Ingredients
- ⅓ cup coconut aminos
- ⅓ cup balsamic vinegar
- 1 tablespoon sesame oil
- 2 garlic cloves
- ½ tsp kosher salt
- ½ tsp ground ginger
- 5 scallions
- 2 pounds boneless skinless chicken thighs 7-8 thighs
Instructions
Items Needed:
- A large liquid measuring cup
- Measuring spoons
- A garlic press
- A cutting board
- A large sharp knife
- A small whisk (optional)
- A large sealable plastic bag (like a ziploc)
How to Prep Teriyaki Grilled Chicken Thighs
- In a large measuring cup, pour in the coconut aminos and balsamic vinegar.
- Using a measuring spoon, measure out the sesame oil and dump into the large measuring cup.
- Peel a large clove of garlic and put it through a garlic press, scraping the pressed garlic into the large measuring cup.
- Measure out the kosher salt and ground ginger with a measuring spoon and dump it into the measuring cup.
- Wash the scallions and remove any pieces that are shriveled or brown. Then using a large sharp knife and a cutting board, slice the dark and light green portions into small pieces, dumping them into the cup as well.
- Stir the marinade together with one of the measuring spoons, or a small whisk.
- Place the chicken thighs in a large sealable plastic bag. Pour the marinade sauce over the thighs and place them flat in the refrigerator to rest for 20 minutes.
- After the 20 minutes are up, remove the bag from the refrigerator and let rest on the counter to warm slightly.
How to Cook Healthy Teriyaki Chicken Thighs on a Traeger grill
- Turn on your grill and let come to a temperature of 375 degrees F.
- Once the grill comes to temperature, place the thighs on the grill and cook for 10 minutes on each side. Check the internal temperature after 5 minutes on the second side, after having flipped them. If not done, cook for a few more minutes until the chicken measures 165 degrees F internally.
How to Cook Healthy Teriyaki Chicken Thighs on a gas grill
- Turn on your grill and set it to a high heat (between 450 and 500 degrees F).
- Once the grill comes to temperature, place the thighs on the grill and cook for 4 minutes on one side, then flip and cook for another 3 to 5 minutes on the other side. If still not done, cook until the chicken measures 165 degrees F internally.
Notes
- This recipe feeds about 8 people, assuming each person gets one chicken thigh. The chicken thighs can be stored in an air-tight container in the fridge for 2 to 3 days after cooking.
- This recipe uses Diamond Crystal kosher salt, which is less salty by weight. If you’re using a different kosher salt, you may want to use a scant ½ teaspoon (which means the measuring spoon is not quite filled up all the way). If you’re using table salt, cut the salt to ¼ teaspoon.
- If your green onions are wilted, put them in a flat container with water and ice cubes and let them sit overnight in the fridge. This should perk them up and then you can put them into the marinade the next day – this does of course mean you need to check your green onions the day before you cook!
- Always cook your meat to temperature. The internal temperature for chicken thighs should be 165 degrees F. You will need a meat thermometer to do this. Check out my guide on how to use a meat thermometer for grilling to get directions and recommendations.
Chris Cable
This recipe was simple and very easy to follow and the results were fantastic!
Taryn Solie
Glad you liked it!
Cynthia Shortridge
I made this last night and thought it was super easy. Unfortunately the flavor of the marinade did not come through on the final product. Maybe it needed to marinate longer?
Thanks!