Low FODMAP Ketchup (Whole30 Friendly)
This low FODMAP ketchup is ready in just 2 minutes and made with simple pantry ingredients, no garlic, onions, or high fructose corn syrup. Naturally sweetened with maple syrup or medjool dates, it’s paleo and Whole30 friendly too. Use it as a dip, sauce base, or burger topper. Once you try homemade, you won’t want store bought again.
We went through about a 2 month period where my partner was required to eat low FODMAP to try to help with digestive issues, and I felt like there were so few dips and spice blends I could use for him to enjoy his meals. that is why I created this ketchup (because let’s be honest carrot fries taste a lot better with ketchup).
If you are new to eating low FODMAP or just looking for more recipes, you have to try my low FODMAP Tuna Salad, low FODMAP Taco Seasoning and low FODMAP Ranch Mini Meatloaf recipes.
Ingredients
- Tomato paste – is very concentrated tomato flavor. The only ingredient should be tomato paste (tomatoes).
- Balsamic vinegar and apple cider vinegar – the vinegar helps to cut through the richness of the tomato paste and also helps to reduce the canned flavor from tomato paste.
- Garlic olive oil – garlic infused olive oil is a great way to get garlic flavor into low FODMAP dishes. You could use garlic powder in place of the olive oil if you are no practicing a low FODMAP diet.
- Maple syrup or pitted medjool dates – these natural sweeteners give the perfect amount of sweetness. You could omit them if you need a sugar free ketchup.
- Spices: Salt, Cinnamon, Ground mustard and Ground cloves – these give the ketchup the classic flavor of store bought ketchup.
How to make homemade ketchup
Add all the ingredients to a bowl and stir well to ensure all the ingredients are fully incorporated. If you are using medjool dates to make Whole30 ketchup, you will want to use a high speed blender (I like my Ninja bullet blender for this).
Top tips
- If you are going to use dates to sweeten this ketchup, be sure to remove the pit before blending. To ensure the dates easily blend into the ketchup, I recommend you soak them in boiling hot water for at least 5 minutes before blending. You can use this water in the ketchup as well.
- Garlic olive oil is used in this recipe instead of garlic powder or onion powder. Garlic olive oil is low FODMAP friendly and a great way to get garlic flavor into low FODMAP foods. If you are not eating low FODMAP, you could use ½ -1 tsp. garlic powder in place of the garlic olive oil.
- This recipe uses a combination of balsamic vinegar and apple cider vinegar to cut through the tomato paste and give the ketchup it’s unique flavor. I like the combination of the two vinegars as the balsamic is slightly sweet and the apple cider vinegar gives it a good acidic punch.
2 Minute Homemade Ketchup
Ingredients
- 6 oz organic tomato paste
- 2 tablespoons balsamic vinegar
- 1 tablespoon apple cider vinegar
- ½ tablespoon maple syrup - or 1-2 pitted medjool dates
- ½ teaspoon sea salt
- ½ teaspoon cinnamon
- ½ teaspoon dry mustard
- 1/16 teaspoon cloves
- ½ tablespoon garlic olive oil - or 1/2 teaspoon garlic powder
- ¼ cup water
Instructions
- Combine all the ingredients in a small bowl. *If you are using dates, blend in a high speed blender.6 oz organic tomato paste, 2 tablespoons balsamic vinegar, 1 tablespoon apple cider vinegar, ½ tablespoon maple syrup, ½ teaspoon sea salt, ½ teaspoon cinnamon, ½ teaspoon dry mustard, 1/16 teaspoon cloves, ½ tablespoon garlic olive oil, ¼ cup water
- Be sure the ketchup is well combined before adding to a well sealed container for up to 1 week.
Nutrition Information
Other additions
- Make it smoky: Add smoked paprika, cumin, chipotle in adobo
- Make it sweeter: Use more maple syrup, honey, date syrup or dates
- Make it spicy: Add red chili flakes, sriracha
- Change the flavor: Add curry powder
How to use low FODMAP ketchup
- For dipping! Fries, sweet potato tots, or Whole30 friendly chicken nuggets
- As a base for other sauces/recipes like this vegan sweet and sour sauce.
Substitutions
- Balsamic vinegar – you could also use white balsamic vinegar or white wine vinegar in place of balsamic.
- Apple cider vinegar – You could also use white wine vinegar or lime juice in place of apple cider vinegar.
- Maple syrup – you could also use honey, date paste or medjool dates in place of maple syrup.
- Ground cinnamon – you could use another 1-2 tsp. maple syrup in place of the cinnamon.
- Ground mustard – this adds some depth to the ketchup. You could use 1-2 tsp. coconut aminos in place of ground mustard.
- Ground cloves – these help add a sweet flavor to the ketchup. You could use a bit more cinnamon in place of the cloves.
Amazingsauce!Easy and all ingredients are always on hand.
I wonder if it would keep longer than 1 week if the water were omitted?
Thanks for sharing !
Just began the low fodmap journey after suffering for YEARS. The recipe is super easy to prepare and taste great. I use for dipping fries, on low fodmap meatloaf burgers, and as a base for low fodmap cocktail sauce. Thank you for posting.
This is exactly what I needed for my kiddos. They loved it!