A simple, Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.
Unpopular opinion time.
I’m going to be totally honest with you when I say that I have never liked commercial, store bought ketchup. The best way to ruin a perfectly good french fry is to dip it in that sugary, red paste.
(Sorry, not sorry!)
However, homemade ketchup is an entirely different story.
I like being able to customise flavors to my own tastes and I like knowing that there are no added chemical flavourings, coloring, or processed sugars. Rather than tasting one giant blob of sugar tomato, you can actually taste a variety of seasoning that work together to make make the perfect combination of tangy and spice.
Making a Low FODMAP Ketchup
A lot of ketchup’s also contain traces of garlic and onions in them – which is great! I love garlic and onion in my foods, but when you’re trying to avoid high FODMAP foods – those are your two main culprits for causing stomach upset.
I know all too well how disheartening it can be to look up recipes to make only to realize that it’s full of things that you can’t have.
So all you IBS’s sufferers out there – I see you. I hear you. I am totally there for you and this low FODMAP ketchup is made just for you.
What to make next?
- Use this ketchup to make my low FODMAP/paleo friendly Sweet and Sour Chicken.
- Make these homemade five spice chicken tenders to dip in this ketchup.
- Try it out on this Turkey Burgers with Spinach or these Broccoli Cheddar Chicken Burgers.
- If you’re interested in low FODMAP condiments can even make my low FODMAP Ranch Dressing and/or my Garlic Free Chive Pesto
- 1 cup (225 g) tomato puree or passata
- 1/2 cup (120 ml) white wine vinegar
- 1/4 cup (50 g) coconut sugar or granulated white sugar
- 1 teaspoon dried mustard powder
- 1/4 teaspoon cumin
- 1/2 teaspoon allspice
- 1/4 teaspoon black pepper
- 1 teaspoon salt
- 1/4 teaspoon smoked paprika
- Add all of your ingredients to a sauce pan over a medium-low heat and bring to a simmer.
- Let simmer for at least 20 minutes. The sauce should thicken slightly and reduce as it cooks. Make sure to stir occasionally to prevent the bottom or sides from burning.
- Allow the ketchup to cool completely before storing in an airtight container to keep in the fridge.
- One of my reader has informed me that the Costco Kirkland brand of organic tomato products are free of onion and garlic, as are Jovial brand products (for smaller portions).
- Make sure that your tomato puree or passata is 100% tomatoes without any added garlic, onion or spices.
- Leftover ketchup can be kept stored in an airtight container in the fridge for about 1-2 weeks. For longer storage, pour into an ice cube tray. Once fully frozen, pop the frozen ketchup cubes out and transfer to a freezer safe bag. Label and keep frozen for up to six months.