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Making healthy sugar-free ketchup is easy! This recipe is also featured in our KetoDiet App and my first book! It takes just a few minutes to prepare and tastes so much better than any store-bought ketchup. Depending on the ingredients you use, it will only take 5 minutes (with garlic and onion powder) or up to 15 minutes (if you use fresh garlic and onion).
This tasty low-carb ketchup goes well with Low-Carb "French Fries" made with rutabaga instead of starchy potatoes. And if you can find parsley roots, it's definitely worth making these Parsley Root Fries!
If you're still not sure if it's worth making your own ketchup, here is a list of ingredients found in one of the most popular ketchup products (Heinz):
Tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup (the worst type of sweetener!), corn syrup, salt, spice, onion powder, natural flavouring (you can never be sure what this ingredient stands for).
Hands-on Overall
Serving size 1 tbsp/ 15 ml
Nutritional values (per serving, 1 tbsp/ 15 ml)
Net carbs0.9 grams
Protein0.2 grams
Fat0 grams
Calories5 kcal
Calories from carbs 79%, protein 16%, fat 5%
Total carbs1.1 gramsFiber0.2 gramsSugars0.6 gramsSaturated fat0 gramsSodium86 mg(4% RDA)Magnesium2 mg(1% RDA)Potassium44 mg(2% EMR)
Ingredients (makes about 1 1/2 cups)
- 1 cup tomato paste (240 g/ 8.5 oz)
- 1/4 cup apple cider vinegar or wine vinegar (60 ml/ 2 fl oz)
- 1 small onion (60 g/ 2.1 oz) or 1/2 tsp onion powder or 1 tsp onion granules
- 2 cloves garlic or 1/4 tsp garlic powder or 1/2 tsp garlic granules
- 1/8 tsp ground allspice
- 1/8 tsp ground cloves
- 2 tbsp Allulose or Erythritol (20 g/ 0.7 oz)
- Optional: 3-6 drops liquid Stevia for more sweetness
- 1 tsp sea salt, or to taste
- 1/2 tsp ground black pepper, or to taste
- 2 to 4 tbsp water to thin down
Instructions
- Peel and cut the onion and garlic in smaller pieces. Have all the other ingredients on hand ready to be used.
- Place everything in a small sauce pan and simmer over low heat for 5-10 minutes. Add a dash of water if it's too thick.
- Place everything in a blender or use an immersion blender and pulse until smooth.
Note: If you're using garlic powder and onion powder (or granules), you can skip the blending altogether. You will only need to heat it up and cook for a minute to let the sweetener dissolve.
- Done! Pour in a glass jar and keep in the fridge up to a month or preserve for longer (water-bath canning works best). Try with Low-Carb French Fries made with rutabaga or Parsley Root Fries.
Ingredient nutritional breakdown (per serving, 1 tbsp/ 15 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Tomato purée (paste, unsweetened) |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 0 kcal |
| Onion, brown (yellow), raw |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Garlic, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Allspice, dried, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cloves, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Erythritol (natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 tbsp/ 15 ml |
| 0.9 g | 0.2 g | 0 g | 5 kcal |
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