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.
Becca says
Finally, a good low FODMAP ketchup! Great recipe!
Sarah says
Thanks Becca!
Laura says
Sarah, I was diagnosed with SIBO and so happy to find your low FODMAP ketchup recipe. I just made it and it’s WAY better than any store bought ketchup! Thank you so much! – oh, and I made it exactly as your recipe states.
Sarah says
Yay! I’m so glad you like it! Thanks so much for coming back to let me know what you thought!
Sarah says
I there’s something I can use instead of all spice?
Sarah says
You can just leave it out if you like!
sarah says
thank you i just bought it and will try and make it today i had to get crushed tomatoes because its was the only thing i could find without garlic and onion so ill try blending it
Hannah S says
Hi! I’m new to low fodmap and missing all sorts of things, but very happy to find this recipe! I’m also in the UK – can I clarify what you mean by tomato sauce? Do you mean tomato puree (probably not), canned tomatoes or tomato passata? These are the only things I’ve found in Sainsburys, unless you mean Sainsbury’s own ketchup… Grateful for advice! Then I’ll be making this in bulk I think… Fishfinger sandwiches are a regular lunchtime thing in our house with the kids and they’re terrible with no ketchup! (And getting used to gf fishfingers!!). Thanks for posting this recipe x
Sarah says
Hi Hannah! Thanks for pointing that out to me – I’ll go update the recipe to make it more clear. You’ll want to use passata! I hope you guys like it! You’re making me really want a fish finger sandwich now – with ketchup of course 😀
Natalie says
Brand new to the low FODMAP diet and so excited about this recipe…it’s delicious! Thanks!
Sarah says
Thanks Natalie! So glad you like it!
Susan says
Thank you for this recipe. I have been frustrated by the lack of products that DONT contain garlic and onion, so I was very excited to try this recipe. It’s fantastic! I added a bit of smoke to change it up a bit.
Sarah says
Hi Susan! As someone who used to go crazy trying to find things that didn’t contain onions and garlic I’m so glad you’ve found this helpful! Thank you so much for coming back to leave a comment/ review!
Fathima says
This recipe is great. I just put in brown mustard instead of mustard powder and added a tablespoon of hot sauce. Awesome to have ketchup but better!!!
Sarah says
Thanks Fathima! Glad you liked it 🙂
Carrie says
I am making this today and I just got a can of the Muir Glen Organic Diced Tomatoes and will put them in my ninja. Problem solved! They didn’t have any onion and garlic. I didn’t even realize most tomato sauces contained onion and garlic. It’s always a good idea to check labels. I have bought the ketchup from Fody Foods but it’s $6.99 a bottle so I am hoping my husband likes this (he isn’t a pikcy person, so I think he will). Thanks for taking your time to share this for so many of us to be able to continue using the sauces we like, even with restrictions. I’ll let you know how we like it.
Sarah says
Ooh I hope you both like it! It really is crazy how many things come with all that stuff already in it – I totally get why but it’s frustrating when you’re trying to find things to work with. Thankfully the low fodmap diet is starting to become more mainstream so hopefully you’ll have an easier time finding things going forward.
Enjoy!
Charles says
I’m on low fodmap diet, this ketchup is great. I taught my 10yo niece how to make it when she came to visit. She loved it and now thinks her uncle is a cooking genius. Thanks for a great recipe. I added half a bay leaf cut in half, added great flavor. Made it 5 times so far
Sarah says
That’s so sweet! I’m so glad you both enjoyed it 🙂 Thanks for coming back to leave a comment/review! I’m gonna add a bay leaf the next time I make this – that sounds like a great idea!
Jen says
So glad to find your site! I am trying this recipe with fingers crossed for my ketchup loving husband who has recently discovered he is gluten intolerant and also cannot eat high fructose foods. I am in Canada and buy Costco’s Kirkland organic tomato sauce but the ingredients list onion powder and garlic powder. I found another product that is only tomatoes and sea salt. Thanks!
Sarah says
I hope you guys both like it! Glad I could help – I know how difficult that transition can be!
Jen says
He loved it! Says it is better than the store-bought stuff. 🙂 I am just starting a big batch so I can freeze some. Thanks again for the great recipe!
Sarah says
Oh yay! Glad it got his seal of approval! Thanks for coming back to let me know how it went 🙂