24 Jan Paleo & Whole30 Ketchup – Homemade Ketchup

Sweet and spicy, thick and robust, this Paleo & Whole30 Ketchup is made with a handful of basic pantry staples (plus dates) and so much healthier than the regular storebought junk. Vegan, vegetarian, keto options!

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I finally got around to making my own Whole30 ketchup this weekend! I’ve been wanting to make Whole30 sloppy joes for a while now, but all the recipes call for ketchup. I just couldn’t bring myself to dump a whole bottle of Tessemae’s Ketchup (<—-update 2/6/20 – This particular product is not currently Whole30-compliant due to the date syrup in the ingredients list) into one recipe because the stuff isn’t cheap, so here I am, with this easy + yummy, sweet + spicy (and did I mention cheap?) homemade Whole30 ketchup recipe.

This recipe uses canned tomatoes for convenience. Fresh tomatoes aren’t in season right now, and the ones in the grocery store taste like what I imagine a water balloon would. I’d love to have fresh, homegrown tomatoes all year long, but I’ll take this homemade ketchup made with canned tomatoes over the corn-syrup-laden junk in the supermarket any day. 

 Sweet and spicy, thick and robust, this Paleo & Whole30 Ketchup not only tastes amazing, but it’s also incredibly easy to make!

I made a double batch of Paleo and Whole30 Sloppy Joes with it, and I was so bummed to find the recipe used up nearly all of the ketchup I’d just made. Trust me when I say you should double the recipe! :). Leftovers can be stored in large ice cube trays in the freezer and thawed when you’re ready to consume.

Paleo & Whole30 Ketchup - Homemade Ketchup

Kristi Barnes

Sweet and spicy, thick and robust, this Paleo & Whole30 Ketchup is made with a handful of basic pantry staples (plus dates) and so much healthier than the regular storebought junk. 

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Condiments

Cuisine American

Servings 0 Approx. 2 1/2 cups

Calories 14 kcal

Equipment

• large ice cube trays
• saucepan
• immersion blender
• wooden spoon

Ingredients

  

• 14 oz. diced fire-roasted tomatoes
• 5 dates pitted and chopped (replace with Brown Swerve for keto. Brown Swerve is not Whole30-compliant)
• 6 oz. tomato paste
• 2 tbsp. apple cider vinegar
• ½ c. chicken broth replace with vegetable broth for vegan/vegetarian
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. salt
• ½ tsp. cayenne pepper optional

Instructions

 

• Add all ingredients to a small sauce pan and mix well.
• Cook on medium low for 15-20 minutes until thickened, stirring every few minutes so it doesn't burn.
• Turn off heat and, using an immersion blender, puree mixture until smooth.
• Store in the refrigerator for 3-4 days. Leftovers can be stored in large ice cube trays in the freezer and thawed when you're ready to consume.

Video

Notes

Updated 2/4/20: Added new pictures and made post content updates where necessary. Added a video. Added a Commonly Asked Questions section under the recipe card. Removed second round of simmering after pureeing. I have made this recipe countless times and have stopped simmering a second time. It still tastes just as yummy! If, after blending, you find that your ketchup is too runny for your liking, go ahead and simmer until thickened. 

Store in the refrigerator for 3-4 days. Leftovers can be stored in large ice cube trays in the freezer and thawed when you're ready to consume.

Conversely, if your sauce is thickening too quickly, cover the saucepan with a lid while simmering.

If you are going for a more keto-friendly ketchup, use Brown Swerve to taste in place of the dates.

Nutrition

Serving: 1tablespoonCalories: 14kcalCarbohydrates: 3.5gProtein: 0.3gFat: 0gSaturated Fat: 0gTrans Fat: 0gCholesterol: 0.1mgSodium: 90.1mgFiber: 0.5gSugar: 2.7g

Keyword homemade ketchup, paleo, paleo ketchup, paleo recipes, sugar-free, sugar-free ketchup, whole30, whole30 ketchup, whole30 recipes

Tried this recipe?Let us know how it was!

If you’re new to the Whole30, make sure to check out my Ten Must-Have Whole30 Convenience Products post.

Don’t forget to Pin this Paleo & Whole30 Ketchup recipe for later! And serve it up with some baked sweet potato wedges. Mmmm!

Common Questions for Paleo and Whole30 Ketchup

What Ketchup is Whole30 approved?

There are a few ketchups out there with Whole30-approved ingredients. You can make your own Whole30-Approved Ketchup or buy one of the following. (Please always use your own judgment about what is the best for your diet, and always check ingredients labels! These ketchups are Whole30-compliant at the time of this posting, but the Whole30 program changes sporadically and the individual products may, too.)

• Primal Kitchen Organic Vegan Unsweetened Ketchup
• True Made Foods, No Added Sugar Squeeze Ketchup
• True Made Foods, No Added Sugar Vegetable Ketchup

Is Ketchup Allowed on Whole30? 

Yes, as long as the ingredients are Whole30-approved like in this homemade ketchup recipe.

Is There a Ketchup Without Sugar? 

There are a few ketchups out there made without refined sugar. You can make your own refined-sugar-free ketchup or buy one of these:

Can You Eat Ketchup on a Paleo Diet? 

Most of the store-bought ketchups are not Paleo-friendly. This Paleo and Whole30 Ketchup Recipe, however, is super-easy to make and requires only a few ingredients, most of which you probably have in your pantry.

Is There a Healthy Ketchup? 

Healthy ketchups do exist! You can make your own healthy ketchup or choose one of the following depending on your dietary restrictions. Just be sure to read to labels!

Are Tomatoes Keto?

On its own, a tomato is not inherently keto, but you can certainly enjoy tomatoes in reasonable quantities if they fit into your macros goals such as in soups and salads or as a sauce like ketchup, salsa, BBQ, etc., alongside a keto-friendly dish. 

Are Dates Keto? 

Dates are not keto-friendly. One Medjool date can have around 18 grams of carbs depending on its size. If you are trying to make a more keto-friendly ketchup, use Brown Swerve to taste in place of the dates in the Paleo and Whole30 Ketchup recipe above.

What is a Healthy Substitute for Ketchup?

This ketchup recipe can be healthy in reasonable quantities and made with Brown Swerve in place of the dates for a lower carb ketchup. But other healthy ketchup substitutions include salsa, hot sauce, guacamole or mustard. Just check the ingredients list and nutrition labels to ensure your “healthy ketchup substitutions” are truly healthy. 

Can I Replace Tomato Sauce with Ketchup?

It depends on the recipe. This Homemade Ketchup is a little thicker, sweeter and spicier than tomato sauce. Just keep that in mind when using it as a tomato sauce substitute. You may need to dilute it with water or broth and adjust the other spices in the recipe accordingly. I would not recommend substituting traditional storebought, corn-syrup-laden ketchup for tomato sauce under any circumstance.

What Can I Use When I Don’t Have Ketchup?

You can whip up your own homemade ketchup in half an hour with this easy ketchup recipe.

Cans Vegans Eat Ketchup?

Sure! Just replace the chicken broth with vegetable broth, and you have a healthy, refined-sugar-free vegan, homemade ketchup on your hands.

A Note on Nutrition Facts

I am not a nutritional expert or medical professional. Nutritional information for my recipes are provided as a courtesy and are only an approximation. I cannot guarantee the accuracy of any nutritional information provided for any recipe on this site. Erythritol and monk fruit carbs are not included in the nutritional information as they have been shown to have a low impact on blood sugar. Those with Diabetes or other health-related issues may need to calculate net carbs differently. If you need help managing or calculating carbs, ask your doctor or dietician for guidance. Net carbs provided are the total carbs less fiber and sugar alcohols. For the most accurate nutritional information, please calculate with your own specific ingredients using a program like Carb Manager or My Fitness Pal.

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