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.
Raegan says
This tastes good, but I’d definitely say it tastes like BBQ sauce and not ketchup.
Raven says
Tried this recipe twice so far. First time was a disaster. Couldn’t taste anything except the allspice. Second attempt is simmering as I type this, and I barely used any allspice (I’d say probably about half the amount), and crushed tomatoes instead of tomato sauce. It’s perfect now
Sarah Nevins says
Hi Raven! Glad you made it work for you!
Lori Bernstein says
Took someones posted suggestion and used tomato paste mixed with water instead of tomato sauce because the tomato sauce I found had “spices” listed on the ingredients label and the paste didn’t. It worked perfectly, needed the water to thin it out. ! Great recipe, thank you so much.
Sarah Nevins says
So glad it worked out for you!
Eurot says
Just to let you know, we have not bought ketchup since my comment in 2016! We make your ketchup and we love it. Really can’t recommend it enough.
Sarah Nevins says
That’s awesome! I know I said it last time too but that makes me so happy to hear – glad I could be a help 🙂
Mel says
Is white vinegar the clear distilled vinegar that you use for pickling? Or white wine vinegar? I’m confused about which to buy, but l really want to try this recipe!
Sarah Nevins says
Hi Mel – sorry I should have made that more clear! Ideally you want to use white wine vinegar as it’s much less punchy
Mel says
Haha l should have checked back before trying it, and l used Sarsons distilled vinegar! Hubby loved it but it was a bit sharp for my liking, so will make another batch using white wine vinegar! It was super easy to make though, and even using the wrong vinegar, it tasted far nicer than the Heinz that we seem to get through loads of! This batch is already half gone so l think l will be making this frequently in the future! Thank you very much! I look forward to trying some more of your recipes x
Sarah Nevins says
Glad it still (mostly) worked out for you! Thanks Mel!
Bonnie says
Thank you! I have made this a few times now on the low-FODMAP diet and have come to prefer it over regular ketchup. I make it as is but I add a couple of tablespoons of chopped chipotles in adobo sauce to add some extra smokey/spiciness. I really appreciate this recipe!
Sarah Nevins says
Oooh love the idea of adding chipotles – that sounds so good! Thanks Bonnie!
Sarah says
I found your recipe for low fodmap ketchup today and had to try it tonight after work. Ì couldn’t find any tomato sauce that was free of garlic and onions so I bought an Italian brand of fine diced tomatoes that only contained tomatoes and salt. Ì also used regular paprika because I didn’t have smoked. After simmering and cooling, I blended it in my mini blender (because it was a little too textured for ketchup due to having used fine diced tomatoes), and had a taste…DELICIOUS! I used it as a ‘bbq sauce’ to baste my bbq chicken tonight…sooo good! And I expect it’s going to be so versatile…like adding other spices, such as basil and oregano to make pizza sauce! Thank you for sharing this great recipe!
Sarah Nevins says
So glad you liked it! I’m glad you were able to make it work with the diced tomatoes! Thanks so much for coming back to let me know what you thought!
Suzanne says
This is perfect. Thank you! I’ve been looking for a low sugar ketchup.
Sarah says
Hope you love it!
Helen says
So glad I found this. I’m about to try it with fresh tomatoes (cooked first) to make the sauce. In Australia we don’t call it ketchup we call it tomato sauce but when I googled that I got recipes for pasta sauces, passata etc.
Sarah says
Hope you like it!
Shawn says
This is very flavorful and pretty much what I’ve been hoping to find low fodmap ketchup recipe wise. I did amend just a bit: I used a 6 oz. can of tomato paste to which I added 1 cup water, replaced half of white vinegar with pineapple juice. (When I was growing up in the early 1960s my dad would only buy a brand of ketchup that had pineapple vinegar in it. I think it might have been Del Monte.) I was inspired to see if it worked for me today. I did add a scant teaspoon white sugar. I also cut back a little on both cumin and allspice. It turned out perfect and now I have ketchup worthy of my burgers and fries. Thanks so much for sharing your gem of a recipe.
Sarah says
That’s awesome! I like the sound of the pineapple juice – I bet it adds really nice sweetness. Thanks for letting me know what you thought!