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Low FODMAP Ketchup (Paleo, Refined Sugar-Free)

  • Author: Gail Gromaski
  • Total Time: 25 minutes
  • Yield: 9 servings 1x


Ready in less than 30 minutes, this healthy homemade Low FODMAP Ketchup enhances the flavor of fries, burgers, meatloaf, and more. It's also Paleo, and refined sugar-free.


Units Scale
  • 1 cup strained tomatoes
  • 2 tablespoons coconut aminos, or tamari or soy sauce (if not needing gluten-free) if not eating Paleo
  • 1 tablespoon tomato paste
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon pure maple syrup
  • 1/2 tablespoon garlic-infused olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • A pinch of ground allspice


  1. In a small saucepan, whisk together all the ingredients.
  2. Set the sauce pan over medium-high heat and bring to a low boil; reduce heat to low (I turn my burner dial down to minimum) and simmer for 20 minutes, whisking occasionally, or until the ketchup is to your desired thickness.
  3. Remove from heat, and once it’s cool enough, taste the ketchup and adjust the ingredients to your taste.
  4. Allow to cool for about 10-15 minutes before applying to food; cool to room temperature before refrigerating.
  5. Enjoy with fries (like my Low FODMAP Air Fryer French Fries), burgers (like my Juicy Low FODMAP Turkey Burgers), meatloaf (like my Low FODMAP Instant Pot Meatloaf & Mashed Potatoes), fish and chips (like my Low FODMAP Air Fryer Fish & Chips), scrambled eggs, or anything you usually eat with ketchup.
  6. Store fully cooled ketchup in an airtight, glass container in the refrigerator for up to 3 weeks.


  • Servings: Makes 1 and 1/8 cups total, which is nine 2-tablespoon servings. If you think you might use more ketchup within 3 weeks, double or triple the recipe using the tools in the top right corner of the Ingredients section of this recipe card. The photos with the ketchup in the mason jar represent 2 full batches of this recipe. 
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Condiment & Seasoning Mix
  • Method: Stovetop
  • Cuisine: American

Keywords: low fodmap ketchup, low fodmap condiments