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Easy Homemade Sugar-Free Ketchup (Keto, Low-Lectin)

July 21, 2023 (Last Updated: November 28, 2023)


If you are looking for a delicious and healthier alternative to store-bought ketchup, this homemade sugar-free ketchup recipe is easy to make and customize, and low in lectins.

Now you can enjoy the familiar tangy-sweet taste that you love without the nasties found in most tomato ketchup products.

Why we love this homemade low-lectin, fancy ketchup

It’s easy to make: If you love the convenience of buying ketchup, know that making this recipe at home is not complicated at all and only requires a few easy-to-find ingredients.

It’s low-lectin: We use a high-quality Italian tomato passata, which is a tomato puree made from organic, vine-ripened, Italian strained tomatoes (no seeds or skin). Lectins are anti-nutrients found in the seeds and skin of tomatoes. If you are on a lectin-free or low-lectin diet, this ketchup recipe is perfect for you.

It’s sugar-free and keto-friendly: Most store-bought regular ketchup products, even the ones labeled ‘fancy’ by USDA, like Heintz, are made with high-fructose corn syrup. There is absolutely no reason this ingredient should be in any of the food you consume.

We use a small amount of natural sweeteners, like Yacon syrup, Allulose, or inulin powder, which not only provide natural sweetness but also add health benefits. With only 3.4 grams of net carbs per 1/8 cup serving, this ketchup is appropriate for a keto diet.

It’s rich and packed with flavors: We use natural, nutritious ingredients to add flavors, like onion, garlic, and high-quality quality spices and condiments.

It’s healthy: With the best quality, natural ingredients and no added sugar or high-fructose corn syrup, preservatives, and artificial flavors, this easy sugar-free ketchup will be a plant based, healthy addition to your diet.

Homemade sugar-free ketchup in a jar

Ingredients needed for sugar-free, low-lectin ketchup

This is a complete list of ingredients you need to make this low-carb, easy homemade ketchup.

You can use any type of onion you have: red, sweet, or shallots. The leeks will add extra sweetness and umami flavor. Most recipes use onion powder and garlic powder, but I prefer fresh onion and garlic when they are available.

  • 2 tablespoons extra virgin olive oil
  • 1 small onion (optional add about 1/4 cup of chopped leeks; they’ll give more flavor and sweetness), finely chopped
  • 2 small garlic cloves, minced
  • 1 teaspoon sweet paprika
  • 1/4 teaspoon Ceylon cinnamon
  • pinch of nutmeg
  • 1 bay leaf
  • 1 heaping cup tomato passata (organic, Italian if possible, no other ingredients added except salt)
  • 1 teaspoon coconut aminos
  • 1 teaspoon apple cider vinegar (white vinegar can also be used, but I recommend apple cider vinegar)
  • 1 teaspoon prepared Dijon mustard
  • 1 teaspoon yacon syrup (or allulose syrup) or to taste
  • 1 teaspoon inulin powder (optional, for added prebiotic fiber)
  • salt and pepper to taste
The ingredients for the sugar-free ketchup

Instructions to make this low-lectin ketchup recipe

  • In a saucepan, heat the extra virgin olive oil over medium heat. Add the onions and leeks (if using). Sauté for about 10 minutes, or until the onions begin to caramelize. Make sure to stir occasionally.
  • Stir in the minced garlic and let it cook for about 30 seconds. Then, add the paprika, cinnamon, and nutmeg, mixing well.
sauteeing onions in a saucepan
sauteed onions with spices
  • Pour in the tomato passata, and toss in the bay leaf. Stir to combine. Reduce the heat to low, and let it simmer for about 10 minutes.
  • Incorporate the coconut aminos, apple cider vinegar, mustard, inulin powder, and liquid sweetener (if using). Stir briefly, then turn off the heat. Season the sauce with salt and pepper according to your preference.
ketchup in a saucepan
condiments and ketchup in a saucepan
  • For a chunky consistency, leave the sauce as is. If you prefer a smoother texture (or if catering to children who might not enjoy chunks), use an immersion blender to create a smooth paste.
  • Allow the sauce to cool. Once cooled, transfer it to a jar and store in the refrigerator. The sauce will keep well for up to one week.
Dijon mustard, ketchup and mayonnaise

How to serve this healthy homemade ketchup

Making a keto ketchup recipe at home is simple and a healthier alternative to commercial options loaded with sugars, high-fructose corn syrup, and unwanted additives.

With this recipe, you can confidently serve a healthy condiment that all your family will love.

This sugar-free ketchup is vibrant, rich, and packed with flavors and nutrients. You can use it as a condiment, with hot dogs, burgers, sweet potato fries, sandwiches, steak, or chicken.

You can also use it as a sugar-free and lectin-free pizza sauce or tomato sauce for pasta dishes. In this case, add fresh basil and oregano (dry or fresh).

We hope you love this easy homemade sugar-free ketchup recipe as much as we do!

More Healthy Condiments

For more healthy ways to add flavor, nutrition, and vibrancy to your meals, check out the following recipes:

This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Easy Homemade Sugar-Free Ketchup (Low-Lectin)

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By Claudia Curici, Health Coach Serves: yields 1 cup
Prep Time: 10 minutes Cooking Time: 20 minutes

If you are looking for a delicious and healthier alternative to store-bought ketchup, this easy homemade sugar-free ketchup recipe is easy to make and customize, and low in lectins. Now you can enjoy the familiar tangy-sweet taste that you love without the nasties found in most tomato ketchup products.

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small onion (optional add about 1/4 cup of chopped leeks, they'll give more flavor and sweetness), finely chopped
  • 2 small garlic cloves, minced
  • 1 teaspoon sweet paprika
  • 1/4 teaspoon Ceylon cinnamon
  • pinch of nutmeg
  • 1 heaping cup tomato passata (organic, Italian if possible, no other ingredients added, except salt)
  • 1 bay leaf
  • 1 teaspoon coconut aminos
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon prepared Dijon mustard
  • 1 teaspoon yacon syrup (or allulose syrup) or to taste
  • 1 teaspoon inulin powder (optional, for added prebiotic fiber)
  • salt and pepper to taste

Instructions

1

In a saucepan, heat the extra virgin olive oil over medium heat. Add the onions and leeks (if using). Sauté for about 10 minutes, or until the onions begin to caramelize. Make sure to stir occasionally.

2

Stir in the minced garlic and let it cook for about 30 seconds. Then, add the paprika, cinnamon, and nutmeg, mixing well.

3

Pour in the tomato passata, and toss in the bay leaf. Stir to combine. Reduce the heat to low, and let it simmer for about 10 minutes.

4

Incorporate the coconut aminos, apple cider vinegar, mustard, inulin powder, and liquid sweetener (if using). Stir briefly, then turn off the heat. Season the sauce with salt and pepper according to your preference.

5

For a chunky consistency, leave the sauce as is. If you prefer a smoother texture (or if catering to children who might not enjoy chunks), use an immersion blender to create a smooth paste.

6

Allow the sauce to cool. Once cooled, transfer it to a jar and store in the refrigerator. The sauce will keep well for up to one week.

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