A simple, Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.
Unpopular opinion time.
I’m going to be totally honest with you when I say that I have never liked commercial, store bought ketchup. The best way to ruin a perfectly good french fry is to dip it in that sugary, red paste.
(Sorry, not sorry!)
However, homemade ketchup is an entirely different story.
I like being able to customise flavors to my own tastes and I like knowing that there are no added chemical flavourings, coloring, or processed sugars. Rather than tasting one giant blob of sugar tomato, you can actually taste a variety of seasoning that work together to make make the perfect combination of tangy and spice.
Making a Low FODMAP Ketchup
A lot of ketchup’s also contain traces of garlic and onions in them – which is great! I love garlic and onion in my foods, but when you’re trying to avoid high FODMAP foods – those are your two main culprits for causing stomach upset.
I know all too well how disheartening it can be to look up recipes to make only to realize that it’s full of things that you can’t have.
So all you IBS’s sufferers out there – I see you. I hear you. I am totally there for you and this low FODMAP ketchup is made just for you.
What to make next?
- Use this ketchup to make my low FODMAP/paleo friendly Sweet and Sour Chicken.
- Make these homemade five spice chicken tenders to dip in this ketchup.
- Try it out on this Turkey Burgers with Spinach or these Broccoli Cheddar Chicken Burgers.
- If you’re interested in low FODMAP condiments can even make my low FODMAP Ranch Dressing and/or my Garlic Free Chive Pesto
Low Fodmap Ketchup DIY
A simple, Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.
Ingredients
- 1 cup (225 g) tomato puree or passata
- 1/2 cup (120 ml) white wine vinegar
- 1/4 cup (50 g) coconut sugar or granulated white sugar
- 1 teaspoon dried mustard powder
- 1/4 teaspoon cumin
- 1/2 teaspoon allspice
- 1/4 teaspoon black pepper
- 1 teaspoon salt
- 1/4 teaspoon smoked paprika
Instructions
- Add all of your ingredients to a sauce pan over a medium-low heat and bring to a simmer.
- Let simmer for at least 20 minutes. The sauce should thicken slightly and reduce as it cooks. Make sure to stir occasionally to prevent the bottom or sides from burning.
- Allow the ketchup to cool completely before storing in an airtight container to keep in the fridge.
Notes
- One of my reader has informed me that the Costco Kirkland brand of organic tomato products are free of onion and garlic, as are Jovial brand products (for smaller portions).
- Make sure that your tomato puree or passata is 100% tomatoes without any added garlic, onion or spices.
- Leftover ketchup can be kept stored in an airtight container in the fridge for about 1-2 weeks. For longer storage, pour into an ice cube tray. Once fully frozen, pop the frozen ketchup cubes out and transfer to a freezer safe bag. Label and keep frozen for up to six months.
Olivia says
How long does this ketchup last in the fridge?
Sarah says
This should last at least a month, but I’ve never been able to keep it longer than that because we always use it up. In general though I believe homemade ketchup is ok up to 6 months stored in the fridge
Pam says
I have made this recipe several times and it is absolutely fabulous! I use Pomi brand strained tomatoes which contains nothing but tomatoes. The first time I made it I used Dijon mustard instead of dried mustard and it tasted great. It freezes very well in a small container or freezer bag. Thanks so much for the recipe. I was unable to find ketchup without garlic or onion, which I can’t tolerate even in small doses, so this recipe has really helped.
Sarah says
So happy that you like it! Thanks for the tip on freezing too! We always use it before I have a chance to. Thanks for coming back to leave a comment!
Michele says
This was delicious!! Thank you so much for sharing! I added a little of my garlic infused olive oil to this. Amazing recipe, so yummy!
Sarah says
Can’t go wrong there! Glad you liked it!
Brenda says
THIS IS AWESOME. I left out the cumin because I’m not a huge fan, but it turned out great! YAAAAY I CAN EAT KETCHUP!
Also, for those who are having a hard time finding tomato sauce without garlic or onions, you can dilute 3/4 cup (one small can) of tomato paste with 1 cup water. Tomato paste is usually just tomatoes and citric acid, and it’s easy to find!
Sarah says
That’s such a great tip! Thanks, Brenda – so glad you liked it!
Eurot says
I suffer from IBS and was sorely missing my ketchup. So I googled and found this recipe. Blimey! It is incredible. Actually the best ketchup I’ve ever tasted. I did take the vinegar down to 1/4 cup, as that’s my personal taste. But I really can’t thank you enough for a fabulous recipe.
Sarah says
That makes me so happy to hear! Not the IBS part obviously – I know how much of a nightmare that can be! Thanks for coming back to leave a comment 🙂
CJ says
Dear Saucy Kitchen,
I recently learned that my tummy does mucb better on a low fodmap diet. As a person who values orvanic, natural foodz and products, I am elated tbat I found your quick and easy recipe. You’re absolutely right about the onion and garlic in ketchup. And, many ketchups include Higb Fructose Corn Syrup, which are all IBS nightmares. I thouvht I would never be able to eat ketchup again..UNTIL TODAY. Thank you, Im ever–grateful.
Btw, is there a specific brand of tomato sauce that ypu use?
Sarah says
Hi CJ! Finding recipes for IBS issues was such a nightmare when we first started going on a low FODMAP diet – I’m so glad you found this helpful!
I use the Sainsbury’s organic tomato sauce here in the UK – it’s nothing but tomato without the skin, salt and a little bit of citric acid. Someone actually just commented the other day saying that she has found Pomi Strained Tomatoes to be a ‘safe’ brand as well.
Hope that helps!
Aimee says
I made a batch of this over the weekend and LOVED IT! It tasted exactly like a better (and spicier) version of the ketchup I was missing. Thank you so much for the recipe!
Sarah says
Yay! This makes me so happy – comments like this make my day! I’m glad you liked it! 🙂
Rachel says
Hi love, I’ve been following your posts and instagram religiously since me and mum decided to take the plunge re a low-fodmap diet (and give our precious tummies and guts some loving!)
I’m also not a fan of store bought ketchup. It’s overly sweet, sharp, not good at all. I don’t like synthetic tasting products basically.
If stored in the refrigerator, how long do you reckon this would last??
Thanks love x
Sarah says
Hi Rachel! I very much appreciate the love 🙂 My goal with this blog has always been to help other people who are going through what Mike is/was going through as far as food/gut health goes so it makes me so happy to know that I’m able to do that.
As far as the ketchup goes you should be able to keep it store in the fridge for at least a month – ours never last more than a couple of weeks so I can’t say for sure. I was just looking up for homemade ketchup and in general it seems that it should be good for up to 6 months. Hope that helps!
April says
Hi! I’ve been making this now for several months and love it! I have since found some “safe” tomato sauce but have also used Pomi Strained Tomatoes (thanks for the tip). I make a large batch and freeze portions since I’m the only one using it. Works fabulous! Thought I’d share this today as I ran out and am making more right now.
Sarah says
That’s great! I’m glad you found some tomatoes that worked for you! And thanks for the tip about freezing it – I’ve been asked about that before so that’s really helpful to know. Thanks April!
April says
Where do you find tomato sauce that does not contain onion and garlic? I just shopped today looking for sauce and walked out with nothing – even the organic brands.
Sarah says
Hmmm, that makes it tough! Can you buy a jar/can of pureed tomatoes? I live in the UK so I bought mine from our local grocery store, Sainsbury’s – it’s just tomato without the skin, salt, and a little bit of citric acid. If you can’t find any at the store you could always try amazon. Most of the time I can’t find specialized ingredients anywhere near where I live, so I usually have to order things from online. Hope that helps!
AJ says
Costco’s Kirkland brand organic canned tomato products don’t contain onions or garlic. If you want a smaller portion, I found Jovial brand at my local food coop. Their gluten free pasta is also amazing.
Sarah says
Oh that’s great! I’ll make a note of it in the post for others to see – thanks, AJ!
Val says
I am so excited to find this recipe! Can not wait to make it!
I wanted to ask if this can be canned for future use?
Sarah says
Hi Val! I’m afraid I know next to nothing about canning so I can’t say for sure whether or not it will be ok for that. If you do end up trying it please let me! Canning is something on my foodie bucket list of things I want to get more into