Gluten Free (Allergy Free) Chicken Fried Rice and Soy Free Soy Sauce Recipe


Gluten-Free (Allergy-Free) Chicken Fried Rice. This recipe is one of the most fun I’ve ever developed. As I’ve mentioned, I like a good challenge, and this was certainly that. How to make fried rice without the following allergens: soy, gluten (in soy sauce), peanuts, tree nuts, eggs, or sesame? Also no fish or shellfish. What a conundrum.

Additionally, I opted to make it with no legumes, for the many with legume allergies. Okay, I could work around green peas, omit the eggs, wouldn’t include shrimp, use canola oil instead of peanut oil and sesame oil, but what about the soy sauce?

Chinese food without soy sauce? No tamari either? What about fish sauce? Nope, that’s out too. What’s a cook to do?

Soy sauce provides the acidity and sweetness we so love in a stir-fry. At first, I tried substituting lemon juice and mirin (a sweet Japanese cooking wine made from rice). It was totally wrong and lacked the earthy depth of soy sauce. So I thought about what else has that depth of flavor, that umami.

Beef stock, and Kombu are both deep flavors, I thought, stick ’em together, add a little garlic and ginger, a little something to sweeten, reduce to condense flavor, and voila, soy-free soy sauce is born. I’ve trade marked that sucker, so if anyone has a bottling business, give me a call. I think we’ve got a winner.

Gluten-Free (Allergy-Free) Chicken Fried Rice

Makes 4 Servings

  • 4 Tablespoons canola oil
  • 2 teaspoons finely minced garlic
  • 2 teaspoons finely minced fresh ginger
  • 2 scallions, chopped, white and green parts
  • 1/2 cup minced yellow onion
  • 1/2 cup diced carrots
  • 1/2 cup sliced water chestnuts
  • 1/2 cup chopped asparagus (fresh or frozen)
  • 1 teaspoon fine sea salt, divided
  • 1/2 lb. ground chicken
  • freshly ground pepper
  • 3 cups cold cooked rice (I prefer Jasmine, day old is best)
  • 1 Tablespoon “Cybele’s Soy-Free Soy Sauce” (recipe follows)

1. Heat a wok over high heat, add 2 Tablespoons of the canola oil, and heat until it’s staring to ripple slightly and almost smoking. Add garlic and ginger, toss, add scallions, toss, then add onion. Cook, tossing often, about 2 minutes until onion is soft and turning golden.

2. Add carrots and water chestnuts, and cook until carrot is soft and water chestnuts are turning golden, about 2 minutes. Add asparagus and cook, tossing, about 2 minutes more. Sprinkle vegetables with 1/2 a teaspoon of the salt, tossing well to coat, then transfer to a separate bowl. Set aside.

3. Heat 1 more Tablespoon of the canola oil in the wok, and add the ground chicken. Use your spatula or spoon to break up the chicken, really breaking up the clumps until it’s crumbly and browning nicely. When no longer pink and nicely browned up, sprinkle with the remaining 1/2 teaspoon of the salt and little bit of freshly ground pepper. Toss well to coat. Transfer chicken to the bowl with the cooked veggies.

4. Add the remaining 1 Tablespoon of canola oil to the wok, add the rice, and cook, tossing often 2 to 3 minutes until rice is glossy and aromatic.

5. Drizzle the rice with the Tablespoon of mock soy sauce, tossing well until coated. Add back in the veggies and chicken, and cook, tossing well, until heated through. Remove from heat, and serve!

Gluten-Free (Allergy-Free) Chicken Fried Rice ©  2010 by Cybele Pascal

Cybele’s Soy-Free Soy Sauce

Makes about 1/4 cup

This amazing new recipe is going to open a whole new world of food to you if you avoid soy and gluten. Asian food is heavily dependant on the flavor of soy sauce, so those on SF/GF diets were out of luck. Until now! Get ready for Asian food again, and get your stir-fry on!

  • 1 cup beef stock(Kitchen Basics is GF and Allergen-Free)
  • 1/2 piece of Kombu seaweed (about 3×2-inches)
  • 1 teaspoon cider vinegar
  • 2 teaspoons molasses
  • 1/2 teaspoon finely minced garlic
  • 1/2 teaspoon finely minced ginger
  • one turn of freshly ground pepper

1. Combine beef broth, Kombu, cider vinegar, molasses, garlic, ginger, and pepper in a small saucepan. Bring to a boil. Reduce to a simmer, and cook on low heat for 30 minutes. Strain through a fine sieve, and set aside. Let cool to room temperature, then store tightly covered in the refrigerator.

Cybele’s Soy-Free Soy Sauce  © 2010 by Cybele Pascal

Check out more “Slightly Indulgent” but healthful recipes over at Amy’s Simply Sugar and Gluten-Free @Slightly Indulgent Tuesdays.

Also, if you are new to my site, please note that I’m also the allergy-free expert over at MARTHA STEWART’S WHOLE LIVING DAILY, where you can leave recipe requests for me at my “Food Allergy Recipe Challenge”. For my most recent recipe challenge, see the Gluten-Free Allergy-Friendly Pita below!

GLUTEN-FREE ALLERGY-FRIENDLY PITA at Martha Stewart’s Whole Living Daily! Check it out!

(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at If you have trouble finding something, let me know and I’ll help you find it.)

SAFETY NOTE: Because each person’s food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns BEFORE consumption. Ingredients and manufacturing practices can change overnight and without warning.

50 Responses

  1. […] This post was mentioned on Twitter by P Reilly, Naturopath, Cybele Pascal. Cybele Pascal said: Check out Gluten-Free (Allergy-Free) Chicken Fried Rice & Soy-Free Soy Sauce Recipe @ #gfree #glutenfree […]

  2. My brother just told me it’s rude to have the chopsticks sticking into the food like they are. Please forgive my rude pic!



  3. christina d says:

    OMG OMG OMG OMG! I can not wait to try this “soy sauce”!!!! We were using some sesame oil/fish sauce/ginger combo but Miles is now showing serious signs of an allergy so we wiped down our kitchen and threw the stuff out. This will be perfect as we love us some fried rice! Thanks Cybele!

  4. Christine says:

    I am so happy that I found your blog! I bought your allergen free baking recipe book and I absolutely love it! I love how creative you are in dealing with allergies and how well everything turns out!

    I’m also quite excited that you posted a soy-free soy sauce recipe – my mum is ridiculously allergic to soy so I want to reduce the amount of soy that I eat but soy sauce is something you can’t really make an easy substitution for. Until now that is! 🙂

  5. Cybele says:

    Hey Christina and Christine:

    thanks for your comments. also, i just heard about this adzuki bean miso tamari, if you can eat legumes. I’m going to order it and see how it is too.



  6. Ket says:

    Hmm this is so yummy! I love this recipe. I couldnt wait to try this one.

  7. Cybele says:

    Thanks Ket!

  8. erin says:

    REALLY?!?! I can’t tell you how excited I am to try your “soy” sauce. I kept using tamari trying to convince myself it “was really just fine–it’s FERMENTED soy”. Until last week I just had to face facts and made my Thai Beef soy-sauce-less. No longer! I look forward to whipping up a batch this weekend. Thanks!

  9. Cybele says:

    Hi Erin:

    I too have a problem with soy sauce and tamari, thus this sauce. Hope you enjoy. I tried it with a beef broc stir fry too and that was fantastic.

    all best,

  10. melissa says:

    Never again!! After years of making myself a separate dinner or avoiding making Asian cuisine I can say that:) We had a wonderful family dinner tonight with your chicken fried rice recipe. Thank-you so much for genius, patience and willingness to share your ideas. My 4 1/2 yr old and 22 month old ate all their asparagus ( I tripled the amount) and the other veggies I added in and my older said, “Mommy you win the contest for making the best dinners ever this week!!”

  11. Cybele says:


    That is just the sweetest thing to hear! So happy your kids liked the recipe, and gave you props!



  12. Johanna says:

    Cider Vinegar gives me a horrid headache even with just a tsp. Would white vinegar be o.k.? I need to test the Kombu. : )

  13. Cybele says:

    Hi Johanna: That would be fine, or can you do rice wine vinegar?

  14. […] Allergy Free Chicken Fried Rice with Soy-Free Soy Sauce from Cybele Pascal […]

  15. Janis says:

    This is on my must make list! I have no problem with soy, but can’t have all the sodium. I guess this is low-salt as long as you use a low-salt broth. I haven’t heard of Kombu seaweed. How is it sold?

  16. Sam says:

    I made this to take to a friend who is eating organic and soy free post double mastectomy,and it was delicious (even made with brown rice)! Thank you.

  17. Ann says:

    Not sure if this is a silly question or not, but “how long” do you think this would stay good in the frig before “going bad”. I want to make extra to keep on hand.

  18. […] *If you can’t tolerate soy, you can try Worcestershire.  You could also try  Cybel’s Soy-Free Sauce recipe. […]

  19. […] *If you can’t tolerate soy, you can use Worcestershire but it’s not as good.  You can also try  Cybel’s Soy-Free Sauce recipe. […]

  20. bridget whelan says:

    ore than other seaweeds, kombu is a rich source of glutamates, notably monosodium glutamate (MSG), the chemical that lends its distinctive flavor to dashi.
    i have problems with msg i thought this dish did not have any?

  21. Cybele says:

    Dear Bridget, the glutamates in kombu are natural, just like the glutamates in many other foods like mushrooms and broccoli. This is not an artificial manmade chemical like the MSG in so much commercial foods. I too have a problem with MSG (a rather severe one) but I don’t have a problem with the natural glutamates in seaweed. However, if you do, you should stay away from this dish!

  22. […] Pascal continues to woo me with her simple, family-oriented, allergy-free recipes. Here’s a great article on hypoallergenic Asian […]

  23. […] 1 Cup White Vinegar 1/4 cup Tamari Sauce (Soy-free recipes here and here) 3/4 cup […]

  24. […] (I actually used 7 cups homemade stock and 1 cup water) 1/4 cup Tamari Sauce (Soy-free recipes here and here) 2 Tbsp Lime Juice 1 Tbsp Ground Ginger 1 Tbsp Sucanat or Brown Sugar 1/8 – 1/4 tsp […]

  25. […] of your choice 1 Sweet Onion, chopped 6 Summer Squash, sliced 1 Tbsp Tamari Sauce (Soy-free recipes here and here) Garlic Powder to taste Salt and Pepper to taste 2-3 Cups Cooked Chicken […]

  26. Kim says:

    Cybele, I am so excited to try this soy-free soy sauce! Thanks so much for sharing this recipe. I absolutely love Asian food and I was crushed when I recently found out I’m allergic to soy & gluten. One question for you… I am also allergic to ginger. Do you think I could just omit the ginger, or should I add something else peppy to replace it?

    Thanks again!

    • Shelly K says:

      I also have an allergy to soy, peanuts, ginger, oranges, red chili, and am a Celiac. I found that ginger does not even taste good to me at all, but in this recipe, I can tolerate it. I usually get only slight allergy symptoms, such as a runny nose and sneezing, which I take a Claritin for. The ginger, while not my favorite, does actually help to make the “soy” sauce taste authentic. I used the ground, dried version. It really confused me when I was diagnosed with that since ginger is actually used to alleviate inflammation in many people, so why would ginger CAUSE an allergic response? Same with steroid shots. My daughter got one to help her breathe one day and she broke out in hives all over her body. I guess some of us are just more sensitive than others!

  27. Regina says:

    OMG! I am so glad I found you and this website! I love to cook and my 15 month old son was just diagnosed with very severe allergies to egg & peanuts, moderate allergy to wheat and soy. I have been trying to come up with ways to make family favorites but am not so creative. I threw out our soy sauce but miss it in so many recipes and marinades. You are amazing! I cannot wait to try this! Thank you so much!!!

  28. zootybubbles says:

    I recently found out I have all kinds of allergies. Luckily my symptoms are typicall only red face/chest and migraines (throat closing for only avocados and bananas). However, my issue comes because not only am I allergic to soy and peanuts which are in a lot of foods, but also corn. I have realized how many items have corn in them. How do you cook/eat without corn? Any advice?

  29. Marz says:

    THANK YOU!!!!!!!
    I got to have chinese food in the first time in almost 2 years tonight 🙂 . I kind of Paula Dean’d it up with more molasses, more oil, and more salt, but you gave me a GREAT starting place!!!. I’m deathly allergic to soy, and am supposed to stay away from all legumes. Anyway, I really appreciate your recipe. It’s definitely a keeper.

    On another note, I don’t trust Wooster (worsterschire) sauce. And I wouldnt tell any soy allergy person to trust it. Supposedly the Lee and Perrin’s (or whatever the name brand is?) is OK, but it contains “Natural flavors,” which 9 times out of 10 contain some form of soy. All other wooster sauce bottles I’ve read actually contain soy sauce. So that might be another recipe to dream up in the future (if you haven’t already).

    Thanks again!!!

  30. Lauren says:

    I want to say thank you. My son is highly allergic to many foods and you can’t find many Asian recipes that lack fish/shellfish, peanuts/tree nuts, egg, soy, or sesame. This was delicious. Thank you. Thank you.

  31. Sue says:

    Thank you so much for this recipe. I was diagnosed with soy, sesame, and peanut allergies about 9 months ago and had sworn off asian food since then. I was finally able to enjoy some fried rice tonight! You rock!

  32. Mrs. Shook says:

    I’d like to try this recipe but many of the ingrediant measurments show up as a ? in a black diamond — can you email me the ingrediant list with measurements

  33. Shelly K says:

    You are a GENIUS!!! I made this “soy sauce” and used it in a chicken and rice noodle soup with mushrooms, bok choy, spring onions, shallots, carrots, garlic and shredded chicken with a little sesame oil to top and it was AMAZING!! Even my son, who can eat soy and gluten, LOVED IT!! THANK YOU SO MUCH!!!

  34. Debra says:

    For some reason, I have a lot of ? marks where the amounts are in your recipe. Is this a problem on my end or do you see these on your end, too? I have major allergies but love Chinese food. I’d like to try your recipes but need the amount where the ? marks are. Thanks for your help and great recipe!

  35. Kathy says:

    I am also seeing the ? in my download. Suggestions? I know some are “apostrophes.” It’s the food amounts I am not sure about. I love your recipes!! Can’t wait to try this one! Thanks.

  36. Jodie Worrall says:

    Hi – I am really keen to try this recipe but it seems that Kombu seaweed has been banned in Australia and I am unable to purchase it. Any ideas as to what I could substitute in it’s place? Thank you!

    • cybele says:

      Hi Jodie:

      Is this because of Fukishima? If so, that breaks my heart. Can you find kelp from the pacific northwest of US? What kinds of dried seaweed are available for you?



  37. Maren Thompson says:

    Thank you so much for sharing this recipe! We are actually living in China right now. My son has numerous allergies and suffers from EE. Can’t wait to try the soy free soy sauce!!! Can you direct me as to where I can purchase the Kombu seaweed? Not quite sure what I’m looking for! (pardon my ignorance..,I’m still learning!). Would this be something I can ask for at the Asian market?

  38. […] Pascal has shared a recipe online on how to make a top 8 allergen free soy sauce recipe using beef stock, seaweed, cider vinegar, […]

  39. […] sauce, but I’m unsure of the details for other allergens. If you can’t use soy at all, Cybele Pascal has a “Soy-Free Soy Sauce” recipe (she uses beef broth, but a strong dried mushroom broth might work for a plant-based […]

  40. […] Gluten Free (Allergy Free) Chicken Fried Rice and Soy Free … – This post was mentioned on Twitter by P Reilly, Naturopath, Cybele Pascal. Cybele Pascal said: Check out Gluten-Free (Allergy-Free) Chicken Fried Rice & Soy-Free Soy …… […]

  41. […] Gluten Free (Allergy Free) Chicken Fried Rice and Soy Free … – Gluten-Free (Allergy-Free) Chicken Fried Rice. This recipe is one of the most fun I’ve ever developed. As I’ve mentioned, I like a good challenge, and this was …… […]

  42. […] @ Fit Foodie Finds {pin it} Arroz Con Polo (spanish chicken and rice) @ The Food Network {pin it} Chicken Fried Rice (soy and egg free) @ Cybele Pascal {pin it} Black Beans & Rice @ Food Network {pin it} One Pot Chicken & Brown Rice @ Martha […]

  43. Julie Briggs says:

    For those intolerant to soy, try Coconut Aminos. I have used it in place of soy sauce for years now and it’s amazing. They even have flavored ones (like garlic and teriyaki).

  44. Mindi says:

    Is there another link for the pita bread, the one above is no longer working?

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