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2 Minute Homemade Ketchup (Low FODMAP, Paleo)

You are going to love this 2 minute homemade ketchup recipe. No cooking required, and I bet you have all the ingredients in your house already! This homemade ketchup is paleo friendly, vegan, low fodmap and simple to make!

White ramekin filled with homemade ketchup on a napkin, a bottle of homemade ketchup and french fries in the background

Some of you know my story, but some of you may not. I didn’t know anything about the paleo diet or auto-immune diseases 3 years ago. I thought all you had to do was eat healthy and your body would reflect that on the outside. I never thought that your body could rebel against you for the healthy food you were eating.

French fry being dipped into a ramekin of homemade ketchup

That is until Dave got sick. It started as intense stomach pain, bloating, gas and feeling completely lethargic. He lost about 20 pounds of lean muscle in 3 months. After a few doctor visits, we found out that he was sensitive to almost everything he was eating, including gluten, nuts, peanuts, sesame seeds and dairy. Ummmm what?

The doctors really didn’t have any answers, so we started researching holistic ways to help him feel better, since removing these foods didn’t seem to help for very long. What we found was that there are so many different diets and protocols for him to try and that it can be so much trial and error. As soon as he starts to feel better, he’s right back to feeling bad.

White ramekin filled with homemade ketchup in the center, a bottle of homemade ketchup and french fries in the background

I say this to let you know if you are suffering from food allergies, sensitivities, or an autoimmune condition, you are not alone, and don’t give up!

Low FODMAP Ketchup

Currently, we are trying out a low FODMAP diet for Dave. We haven’t noticed much difference so there probably won’t be too many low FODMAP specific recipes here but cooking for him for this diet did make me really stretch my culinary wings. Which is how this homemade ketchup was born!

This 2 minutes homemade ketchup is so simple to make! It's low FODMAP, paleo, vegan and gluten free and tastes just like store-bought!

You see on a low FODMAP diet, you can’t have garlic or garlic powder but you can have garlic oil, so I’ve had to make so many of our “convenience foods” from scratch. That’s actually how I stumbled on the creamy garlic sauce recipe. I was trying to make a sauce for Dave to dip his homemade fries in since I didn’t have any tomato paste for homemade ketchup in the pantry at the time.

Homemade french fries in a green tray with homemade ketchup in the background

Luckily this homemade ketchup is actually really simple to make and doesn’t require any cooking, so I know busy moms are going to love it. Because let’s be honest, there is nothing worse than running out of ketchup in the middle of dinner! This recipe does have 1/2 tbs. of maple syrup, but if you are following a Whole30, you can omit it.

Jar of homemade ketchup on a tan napkin

★ Did you make this recipe? Please give it a star rating below!
White ramekin filled with homemade ketchup in the center, a bottle of homemade ketchup and french fries in the background

2 Minute Homemade Ketchup

This 2 minutes homemade ketchup is so simple to make! It's low FODMAP, paleo, vegan and gluten free and tastes just like store-bought!
5 from 2 votes
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Course: Side Dish
Cuisine: American
Keyword: low fodmap ketchup, whole30 ketchup
Prep Time: 2 mins
Total Time: 2 mins
Servings: 10 servings

Ingredients

Instructions

  • Combine all the ingredients in a small bowl. If you are using dates to make this Whole30, blend in a high speed blender.
  • Be sure the ketchup is well combined before adding to a well sealed container for up to 1 week.
See how I calculate food cost.

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
27
Carbohydrates
 
4
g
Sugar
 
3
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU LOVE THIS RECIPE?Let others know by rating and leaving a comment below!

White ramekin filled with homemade ketchup on a napkin, a bottle of homemade ketchup and french fries in the background

 

What about you?

  • Do you have any dietary restrictions that make it hard to eat “convenience” foods?
  • Have you ever tried low FODMAP diet? What were your favorite recipes?
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Recipe Rating




Lisa

Friday 27th of December 2019

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.

Meghan

Saturday 29th of December 2018

This is exactly what I needed for my kiddos. They loved it!