Low FODMAP Ketchup (Whole30 Friendly)

Low FODMAP ketchup is the perfect condiment and is ready in just 2 minutes! Made with pantry ingredients and so easy to make. Never run out of ketchup again.

White ramekin filled with homemade ketchup on a napkin, a bottle of homemade ketchup and french fries in the background
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Why you will love this recipe

  • Made without any garlic, onions or high fructose corn syrup, this ketchup is low FODMAP friendly and so easy to make.
  • Naturally sweetened, this paleo ketchup can be sweetened with maple syrup or medjool dates. If you use medjool dates, this Whole30 friendly ketchup can be used anytime.
  • Great as a base for sauces, dipping fries or chicken nuggets or on top of burgers, this ketchup is ready in just 2 minutes so you can use it anytime.
  • Better than store bought – once you make your own ketchup at home, you will never need to buy store bought again.
Ingredients to make low FODMAP ketchup.


  • 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).

Steps to make low FODMAP ketchup.

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

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

What is garlic infused olive oil?

Garlic infused olive oil infuses the flavor of garlic into the olive oil without the fructans that are high in FODMAPS. This allows you to enjoy garlic flavor without causing digestive upset related to fructans.

I like to buy roasted garlic olive oil from Trader Joe’s but you could also make your own.

Jar of homemade ketchup on a tan napkin


  • 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.

If you love this recipe, you should try

★ 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

$1.89 Recipe/$0.19 Serving
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 3 votes
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Course: Side Dish
Cuisine: American
Keyword: low fodmap ketchup, whole30 ketchup
Prep Time: 2 minutes
Total Time: 2 minutes
Servings: 10 servings



  • 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.


Use one or two pitted medjool dates in place of the maple syrup to make Whole30 friendly. 
If you are not low FODMAP, you can use 1/2 -1 tsp. garlic powder in place of the garlic infused olive oil. 

Nutrition Information

Nutrition Facts
Amount per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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  1. 5 stars
    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 !

  2. 5 stars
    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.

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