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.
Lee says
Love this recipe, it is my go to since finding out I cannot eat onions and garlic anymore. Walmart’s brand Great Value tomato sauce and tomato paste are also free of onions and garlic. They are also field to can in 5 hours.
Sarah Nevins says
Thanks, Lee! So glad you’ve been able to enjoy it with all the restrictions 🙂
That’s really helpful to know about the walmart brand tomatoes too – thanks for sharing!
Maartje says
Wonderful! slightly BBQ like so that is what I use it for, minus the allspice.
My advice: freeze in small quantities if you are worried about spoilage. I use icecube trays to freeze stuff like garlic (not for me) ; garlic-infused oil etc. Once frozen I take it from the trays, bag it (even the oil), and keep it frozen until I need it, then I pull however many cubes I need. For sauces you could also use small bags and containers.
Sarah Nevins says
Hi Maartje, I’m so glad you’ve enjoyed it!
Thank you so much for coming back to write a review! Freezing the leftovers is an excellent idea – I’m going to include that in the recipe notes 🙂
Elaine says
Just saw you page. This will be my go to. I am Diabetic with stomach problems. Constant constipation. Trying to get off medication including insulin. Thank you for sharing
Sarah Nevins says
Hi Elaine, I really hope you enjoy it 🙂
I’m thrilled to hear it might be helpful to you with your health goals! If you ever have any questions or requests I’m always happy to hear them!
Amanda Kay Adair says
How long does this recipe stay good for in the fridge?
Sarah Nevins says
Hi Amanda! You should be able to keep this in the fridge for about 3 weeks if sealed in an airtight container.
Ricky says
How long does it stay fresh in the fridge?
Sarah Nevins says
Hi Ricky! You should be able to keep this in the fridge for up to 3 weeks!
Lauren says
I am going to try this, but I like to preserve foods. Do you know how to process this ketchup?
Sarah Nevins says
Hi Lauren! I’m afraid I don’t really have any experience or expertise when it comes to canning things and I’d hate to give you bad advice! I would imagine that you should be able to preserve it in similar way as other ketchup recipe (though again I’m not sure.). Sorry I can’t be more help here!
Helen says
Hi I am a passionate and well researched home canner. If you check out the USDA Complete. Guide to Home Canning 2015 their ketchup recipe actually has a lot less vinegar than this recipe for the amount tomato and they water bath can for 15 minutes for 250ml jars at 0 to 1000ft. Hope that helps.
Gul says
Hi!
Is there any other vinegar without wine that could be used?
Thanks
Sarah Nevins says
Hi Gul! Rice vinegar and apple cider vinegar are good subs here!
Uri Bové says
I didn’t have allspice or mustardpowder so swapped for curry powder (containing all spice) and actual mustard,, not my fave but very reminiscent of curry ketchup so hey that worked,, then ordered spices, made it as is but a bit more sugar and simmering for longer,, now it’s a DEVINE ketchup,, a bit too sweet (the first was waaay too tart) so dialing the sugar back again but still more then the recipe. So happy to have found this recipe,, new to FODMAP diet and soooo happy ^^
Sarah Nevins says
I’m so glad it’s been helpful! I really love the sound of adding curry powder to this – I’ll need to try that next!
Eric Fretheim says
You should warn readers that “Tomato Sauce” means something different in North America and elsewhere. “Tomato Sauce” in N.A. is a mixture of Tomatoes, Onion, Garlic and spices, and is a base for pasta sauces and is _not_ low fodmap. The ingredient they want is called “Tomato Puree” on this continent.
Sarah Nevins says
Hi Eric! Sorry it’s taken me awhile to get back to you – your comment got caught in my spam filter.
You’re totally right! I’ve adjusted the ingredient listing and added a note in the recipe. Thanks for pointing that out to me!
Nadia says
Made this recipe 2x and loved it! I reduced the sugar a bit to cut on sugar and calories and it was still good. I also added 1 table spoon of tomato paste, but it doesn’t need it. I liked this recipe much more than the sensitive gut ketchup I bought. Thank you!
Sarah Nevins says
Yay! So glad to hear that! Thanks so much Nadia 🙂