Homemade Keto Ketchup: A Delicious and Healthy Condiment

For those following a ketogenic or low-carb diet, finding suitable condiments can be a challenge. Mainstream brands often load their sauces with sugar and high fructose corn syrup. Fortunately, making your own sugar-free ketchup is a simple and rewarding alternative. This homemade keto ketchup recipe is not only easy to make but also tastes better than many store-bought options, offering a sweet, tangy, and deeply flavorful experience without the added sugars and artificial ingredients.

Why Make Your Own Keto Ketchup?

While sugar-free ketchup options are available in stores, they often come with drawbacks. Many brands use artificial sweeteners like sucralose or aspartame, while those with clean ingredients can be expensive and lack robust flavor. By making your own keto ketchup, you can control the ingredients, tailor the flavor to your liking, and save money. Plus, you can avoid unwanted preservatives and artificial additives.

Two Approaches: Quick Blender Method vs. Simmered Stove Top

There are two primary methods for making homemade keto ketchup: a quick blender version and a stove-top simmering method. The blender method is incredibly fast, requiring no cooking at all, while the stove-top method offers a richer, more developed flavor through simmering and reduction.

No-Cook Keto Ketchup (Blender Method)

This method is perfect for those who want a quick and easy ketchup without any cooking. It relies on tomato paste to provide a thick base, eliminating the need for simmering to reduce the sauce.

Ingredients:

• 6 ounce tomato paste
• 1/4 cup apple cider vinegar
• 1/4 cup red wine vinegar or white vinegar
• Sweetener of choice (such as Swerve Brown, allulose, monk fruit sweetener, or stevia)
• Garlic powder
• Allspice
• Salt
• Chipotle powder (optional, for a kick of heat)
• Water

Instructions:

1. Combine Ingredients: In a medium bowl, whisk together the tomato paste, apple cider vinegar, balsamic vinegar, and two tablespoons of water.
2. Adjust Consistency: Continue to whisk in water until the mixture reaches the consistency of store-bought ketchup. Different brands of tomato paste vary in thickness, so adjust the amount of water accordingly.
3. Add Sweetener and Seasonings: Add the sweetener, garlic powder, allspice, salt, and chipotle powder (if using). Whisk until the sweetener dissolves.
4. Taste and Adjust: Taste the ketchup and adjust the seasonings as desired.
5. Store: Store the ketchup in an airtight container in the refrigerator. A squeeze bottle is ideal for easy dispensing.

Stove Top Keto Ketchup (Simmered Method)

This method involves simmering the ingredients on the stove to develop a deeper, more complex flavor. It takes a bit longer but results in a ketchup that rivals traditional recipes.

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Ingredients:

• 28 ounce tomato puree
• 6 ounce tomato paste
• 1 tbsp olive oil
• 2 cloves garlic minced
• 1/4 cup apple cider vinegar
• 1/4 cup red wine vinegar or white vinegar
• 1 tbsp. sweetener of choice
• 1 cup chopped onion
• Cloves
• Oregano

Instructions:

1. Sauté Aromatics: Heat olive oil over low heat in a saucepan. Sauté minced garlic until fragrant. Add chopped onion and cook until softened.
2. Combine Liquids and Sweetener: Pour in the vinegars, sweetener of choice, and salt. Bring to a boil over medium heat.
3. Add Tomato and Spices: Add tomato puree and paste. Bring to a boil. Add cloves and oregano.
4. Simmer and Reduce: Cook until the sauce has reduced and thickened, about 15-20 minutes.
5. Blend Until Smooth: Pour the mixture into a blender and blend until smooth.
6. Refrigerate: Refrigerate in airtight containers.

Key Ingredients and Their Roles

• Tomatoes: The base of any ketchup, providing sweetness and body. Tinned chopped tomatoes or passata are convenient options, but fresh tomatoes can also be used (blanched, peeled, and with the hard green bit removed). Tomato paste can be used instead of canned tomatoes for a no-cook version.
• Vinegar: Adds tanginess and acts as a preservative. Apple cider vinegar is a milder option, but white wine vinegar, red wine vinegar, or balsamic vinegar can also be used. Adjust the amount depending on the variety.
• Sweetener: Replaces traditional sugar. Golden erythritol monk fruit sweetener blend (a brown sugar substitute) is a popular choice, but other keto-friendly sweeteners like Swerve, allulose, or stevia can be used.
• Spices and Seasonings: Enhance the flavor profile. Common additions include garlic, onion powder, allspice, salt, and chipotle powder (for heat). A pinch of ground cloves can add a warm, sweet flavor.

Tips and Variations

• Adjust Sweetness and Spices: Always taste the ketchup after it has cooked and adjust the sweetener and spices as needed.
• Fresh Tomatoes: If using fresh tomatoes, blanch them first by pouring boiling water over them, then remove the skins and the hard green bit at the top.
• Experiment with Vinegars: See the recipe as a starting point for your own flavor experiments with different vinegars.
• No-Cook Variation: To make a no-cook sugar free ketchup, use tomato paste instead of canned tomatoes.
• Sweetener Options: If you prefer, you can use honey if you aren't on a keto diet.
• Spice it Up: Add a pinch of chipotle powder for a smoky kick.

Storage Instructions

• Refrigerator: The vinegar in the ketchup helps to preserve it. Store it in an airtight container in the fridge for at least 3-4 weeks.
• Freezer: Freeze it in ice cube trays for easy portioning. Transfer the frozen cubes to a freezer bag for longer storage.
• Canning: Given that the recipe contains vinegar, it should be possible to can it. Sterilize the mason jars before filling them.

Nutritional Information

One tablespoon of this homemade keto ketchup typically contains around 2g of carbs and 0.5g of fiber, resulting in 1.5g net carbs. In comparison, one tablespoon of Heinz tomato ketchup has 3.5g net carbs. The carbs in sugar-free ketchup come from the natural sugars in the tomatoes.

Serving Suggestions

Enjoy this keto ketchup with your favorite low-carb meals, such as:

• Burgers
• Hot dogs
• Low carb chips
• Grilled meats
• Eggs

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tags: #homemade #keto #ketchup #recipe