The world’s #1 condiment has had an upgrade, keto style! This Keto Ketchup has absolutely no sugar and much more flavour than the carb-loaded commercial version. Packed with tastebud-teasing spices, it’s perfect on a keto burger bowl, or as a dip for meats or even veggies. This sugar-free ketchup is vegan and can easily be made paleo as well.
I must admit, I’m a ketchup fan! Not to the point where I’ll pour it over absolutely anything (I like the taste of real food and their flavours too), but as a dip for roasted veggies, keto fries, or in sauces like sweet and sour or Brazilian Chicken Stroganoff, ketchup is really versatile and delicious.
I’ve been working on this recipe for a few months on and off, and I think this final version really hits the spot. Here’s why you’ll love it:
- It’s quick: Using sumac instead of vinegar halves the cooking time, making the sauce nice and thick in just minutes. (You can switch it for vinegar if needed though!).
- It’s good for you! It consists of mostly tomatoes which are high in vitamin C, cumin which contains antioxidants (apigenin and luteolin), sumac which is also rich in antioxidants and also may stablize blood sugar and releave muscle pain, and also black pepper which has anti-inflammatory properties.
- It goes with everything. Well, maybe not dessert, but it can easily be served beside a breakfast fry up, with a lettuce-wrapped burger, or with meat and roasted veggies to dip them in. I even like to mix it with my Keto Mayonnaise…yum!
- It’s vegan and kid friendly making it perfect to share with friends at BBQs or if you have company over with children.
Key ingredients for Keto Ketchup
- Passata: I used one large jar of passata (690g) for keto ketchup which comes to about 2.5 cups. You can substitute 2.5 cups of canned tomato sauce, or even blend the same amount of canned diced tomatoes. I have tried all 3 types and they each work well, however, I find passata most convenient.
- Sumac: Instead of adding vinegar to bbq sauce or ketchup, I love to use sumac! Sumac is a citrusy berry which is super tart and almost lemon-like. It cuts down on the cooking time significantly, and tastes just as good. If you don’t have sumac on hand, feel free to use vinegar instead. Around 1 cup should be plenty, but start with 3/4 cup and add more to taste.
- Spices & herbs: I’ve added allspice, cumin, sweet paprika, onion powder, garlic powder, salt and pepper. Other than the onion and garlic, I freshly grind my spices for the best flavour.
- Sweetener: My go-to keto friendly sweetener is always Erythritol (affiliate) as it is sugar-like and also easy to buy online.
How to make Keto Ketchup
Follow this story for easy step-by-step instructions.
Can I turn this into Paleo Ketchup?
Yes! Substitute the erythritol for stevia (to keep it low carb) or another paleo sugar like monk fruit or coconut sugar.
Is ketchup allowed on the keto diet?
It is, in fact, regular ketchup has 3.5g net carbs per tablespoon. However, I think that is a lot of carbs for such little sauce especially when you’re trying to stay under 20g net carbs per day. This keto ketchup recipe comes in at 1.1g net carbs per tablespoon, saving you 2.4g – that’s LOADS! You can also buy reduced sugar ketchup in the supermarket which comes to around 1.8g net carbs per tbsp. Still not as low carb as my recipe.
What is the healthiest ketchup to eat?
As with all condiments, the healthiest ketchup to eat will be the one you make from scratch at home, as it will avoid extra ingredients like sugar, food colouring, and fillers like wheat. Not only is it the healthiest option, but it also has much more flavour, and you can easily add things like hot paprika or cayenne to turn up the heat.
More Sauces and dips to check out
- HOW TO MAKE BBQ SAUCE WITH SUMAC
- STOUT BBQ SAUCE + 5 WAYS TO USE IT
- EASY WHISKY SAUCE FOR HAGGIS (WITHOUT CREAM)
- WHOLE30 MAYONNAISE
- EASY AVGOLEMONO SAUCE
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- wooden spoon
- measuring spoons
- 690 g passata or canned tomato sauce 2 1/2 cups
- 1/2-1 cup erythritol to taste
- 2 1/4 tsp ground allspice
- 2 tsp ground sumac or 3/4-1 cup of vinegar *see notes
- 1 tsp ground sweet paprika
- 3/4 tsp ground cumin
- 3/4 tsp onion powder
- 1/2 tsp garlic powder
- 3/4 tsp pepper
- 2 tsp salt or to taste
- Place pot on the stove over a medium heat.
- Add all of the ingredients and bring to a simmer, stirring well.
- Then stir occasionally until it’s thick, about 15 minutes.