Low Sugar Whole30 Ketchup

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I never thought much about what went into ketchup until I started my first Whole30. Growing up, it was just that red bottle from the store that made everything taste better. My kids would practically drink the stuff if I let them.

But here’s the thing about regular ketchup – it’s packed with sugar and ingredients I can’t pronounce. Making your own is actually way easier than you’d think, and once you try it, you’ll wonder why you didn’t start sooner. The best part? You control exactly what goes into it.

What Kind of Tomato Sauce Should I Use?

For homemade ketchup, you’ll want to start with plain, unseasoned tomato sauce as your base. Regular canned tomato sauce works perfectly here – just make sure to check the label and avoid any versions with added sugars, herbs, or seasonings since we’ll be adding our own flavors. Most major brands offer a plain version that works great, and you can even use organic if you prefer. Just remember that tomato sauce is different from pasta sauce or marinara – you’re looking for the basic, pure tomato product that comes in small 8-ounce cans. If you notice your sauce seems a bit watery, you can drain off any excess liquid before using it in your ketchup.

Options for Substitutions

Making this Whole30 ketchup at home gives you room for some adjustments based on what you have in your pantry:

• Tomato sauce and paste: These are key ingredients that shouldn’t be substituted as they create the base texture and flavor. However, if you only have paste, use 2 cans and add extra water until you reach your desired consistency.
• Coconut aminos: While coconut aminos are important for that umami flavor while keeping it Whole30, you can use date paste (2-3 tablespoons) if you’re not strictly following Whole30. Note that regular soy sauce isn’t Whole30 compliant.
• Apple cider vinegar: You can swap this with white vinegar or even fresh lemon juice – just start with half the amount and adjust to taste.
• Onion and garlic powder: If you’re out of the powdered versions, you can use very finely minced fresh garlic (1 clove) and onion (1 tablespoon). Just make sure to blend the ketchup well if using fresh ingredients.
• Allspice: No allspice? Try using a tiny pinch of cinnamon and cloves, or just skip it – your ketchup will still taste good!

Watch Out for These Mistakes While Cooking

The biggest challenge when making Whole30 ketchup is getting the consistency right – if you skip the simmering step or rush through it, you’ll end up with a sauce that’s too thin and watery instead of that perfect ketchup texture.

Another common mistake is adding all the seasonings at once without tasting as you go – start with half the recommended amounts of coconut aminos and vinegar, then adjust gradually since these ingredients can quickly overpower the tomato flavor.

The heat level matters too – cooking this ketchup on high heat can cause the sugars in the tomato paste to burn and create bitter flavors, so keep it at a gentle simmer and stir frequently to prevent sticking to the bottom of the pan.

For the smoothest results, let your ketchup cool completely before storing it in the fridge, as this allows the flavors to meld together and the texture to thicken naturally.

What to Serve With Whole30 Ketchup?

This homemade Whole30 ketchup is perfect for all your favorite comfort foods that need a little something extra! It’s great with sweet potato fries or regular potato wedges baked with olive oil and herbs. You can also use it as a dipping sauce for chicken nuggets made with almond flour coating, or spread it on a lettuce-wrapped burger. Since this ketchup is Whole30 compliant, it pairs really well with other Whole30 basics like roasted vegetables, meatballs, or even as part of a compliant BBQ sauce for grilled meats.

Storage Instructions

Keep Fresh: This homemade Whole30 ketchup stays good in an airtight container or mason jar in the refrigerator for up to 2 weeks. The apple cider vinegar helps preserve it naturally, but always give it a quick sniff test before using if it’s been sitting for a while.

Portion: I like to divide the ketchup into smaller containers – it’s super handy to keep one in the fridge for everyday use and store the rest for later. Small mason jars or squeeze bottles work great for this!

Freeze: If you’ve made a big batch, pour portions into ice cube trays or small freezer-safe containers. It’ll keep well in the freezer for up to 3 months. When you need some, just thaw a portion in the fridge overnight and give it a good stir before using.

Preparation Time	5-10 minutes
Cooking Time	20 minutes
Total Time	25-30 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 150-200
• Protein: 2-4 g
• Fat: 0-2 g
• Carbohydrates: 30-35 g

Ingredients

• 1 8-ounce can of tomato sauce
• 1 6-ounce can of tomato paste
• 6 ounces of water
• 2 tablespoons apple cider vinegar
• 5 tablespoons coconut aminos
• 1/4 teaspoon onion powder
• 1/2 teaspoon garlic powder
• Salt, to your liking
• A pinch of ground allspice

Step 1: Combine Ingredients and Heat

Place all of your chosen ingredients into a saucepan.

Set the saucepan over low heat.

As the mixture heats up, use a whisk to blend everything together thoroughly, ensuring all ingredients are well incorporated.

Step 2: Simmer and Reduce

Allow the mixture to simmer gently over low heat.

Continue to cook it until it reduces slightly, which should take about 20 minutes.

This step will help to intensify the flavors and thicken the mixture.

Step 3: Season and Cool

After the mixture has simmered and reduced, taste it and add salt as necessary to suit your preference.

Once you’re satisfied with the flavor, remove the saucepan from the heat and allow the mixture to cool completely.

Step 4: Store the Finished Product

Once cooled, carefully transfer the mixture into a clean jar or airtight container.

Seal the container and refrigerate it to preserve freshness.

Your creation is now ready to use whenever you need it!