This healthy tomato ketchup recipe tastes just like your favourite store-bought brand! Kids love its familiar flavour as much as adults love that it’s made with nutritious whole-food ingredients and contains zero corn syrup!
This homemade ketchup is low in sugar, refined sugar free, gluten-free and freezer-friendly.
Skip Ahead | Table Of Contents
- Homemade Tomato Ketchup vs. Store-Bought
- Nutrition Facts
- Ingredient Notes
- Step-By-Step Instructions
- Expert Tips & Substitutions
- How To Meal Prep & Store
- Serving & Gifting Ideas
- FAQs
- Recipe Card
Homemade Tomato Ketchup vs. Store-Bought
Making healthy tomato ketchup at home is easy and much cheaper than buying it pre-made. Plus, you have complete control over the ingredients!
Depending on where you live, finding ketchup without high fructose corn syrup for a reasonable price is not easy—let alone one that tastes as good as its traditional counterpart!
Most store-bought ketchups, like Heinz Tomato Ketchup, contain high amounts of sugar in the form of cane sugar, corn syrup or high-fructose corn syrup. Even the organic varieties.
Some ketchup brands also contain allergens, such as gluten, in the form of malt vinegar, which is derived from the gluten-containing barley grain. Others have ‘natural’ flavourings added, which can trigger headaches and inflammation for some.
While there are some decent, healthy ketchup alternatives out there, my kids and I have never found one that 100% fits our dietary needs, budget and tastebuds. This is why we know that you’ll absolutely love this healthy ketchup recipe!
Nutrition Facts
This easy homemade ketchup recipe is low in sugar and refined sugar-free. It can be easily adapted to be vegan, Paleo and celiac-friendly. See the expert tips or the recipe card notes for exact details.
Each one-tablespoon serving of ketchup has:
- 11 calories
- 2g of sugar
- less than 3g of net carbs
- 0.3g of protein
- 0.3g of fibre
- 0g of fat
Healthy Tomato Ketchup Ingredients
- Canned Tomatoes and Tomato Paste: Tomatoes are rich in vitamin C and lycopene, both of which are potent antioxidants! Lycopene gives tomatoes their distinct red colour and has been shown to support bone health, liver health, and healthy blood sugar levels. It also helps prevent high blood pressure and reduce the risk of cardiovascular diseases, cancer, and stroke.
- Dates: Also known as nature’s candy! Dates are a wholefood sweetener that are lower on the glycemic index, which means they won’t spike your blood sugar levels like traditional liquid or granular sugars. Dates are rich in fibre, antioxidants and essential vitamins and minerals, making them a highly nutritious alternative to the added sugar traditionally found in ketchup.
- Maple syrup: While optional, this all-natural sweetener helps this healthy ketchup recipe taste like the traditional store-bought version kids (and adults) love!
- Apple Cider Vinegar: Adds flavour-packed acidity to help balance out the sweetness of the dates and maple syrup.
- Blackstrap Molasses: Contains less sugar than other molasses and more essential minerals, like iron.
- Worcestershire Sauce: Adds a savoury, umami punch that helps to round out the naturally sweet and sour flavours.
- Spices: Ground clove is the (not so) secret spice that gives this recipe that classic, unmistakable ketchup flavour.
Check out the printable recipe card for the complete list of ingredients and exact measurements.
How To Make Healthy Tomato Ketchup
STEP-BY-STEP INSTRUCTIONS
STEP 1: Add all the ingredients into a high-speed blender and blend until completely smooth, approximately 1 ½ to 2 minutes.
STEP 2: Transfer the mixture into a medium saucepan and cover with a lid. Heat over medium heat until you can see or hear the ketchup mixture starting to sputter, about 2 to 3 minutes. Reduce the heat to low. (See notes for how to prevent excess sputtering so you don’t get burned or make a mess of your kitchen)
STEP 3: Remove the pot from the stove and wait 20 seconds before removing the lid and stirring the ketchup mixture with a whisk. Replace the lid and return the pot to the stove to continue cooking over low heat.
STEP 4: Repeat this process 4 more times (removing the pot from the heat, waiting a few seconds and stirring the ketchup) every 4 to 5 minutes until the colour has deepened and appears glossy, just like traditional store-bought ketchup – about 20 minutes total cooking time.
STEP 5: Remove the pot from the stove with the lid on and allow your ketchup to cool for 15 minutes before giving it a final stir and transferring it to the glass jars of your choosing.
Expert Tips & Substitutions
- Cooking your tomato ketchup mixture is the key to achieving that classic ketchup flavour, colour, texture and glossy appearance. So don’t skip this step!
ash’s top tip
- Like any tomato sauce, the precooked ketchup mixture will sputter and splatter when heated. To prevent getting burned or getting ketchup on your ceiling (yes, there is a ketchup stain on my ceiling), make sure to do the following:
- Cook your ketchup with the lid on
- Before stirring your hot ketchup, remove your saucepan from the heat altogether, and do not remove the lid until the sputtering has stopped (about 20 seconds).
substitutions
Diet specific:
- To make this recipe vegan and 100% celiac-friendly, use a certified gluten-free and vegan Worcestershire sauce, like The Wizard’s Gluten-Free Vegan Worcestershire Sauce
- To make this recipe 100% Paleo-compliant, omit the Worcestershire sauce
Other ingredients:
- Canned diced tomatoes for whole or crushed tomatoes
- Blackstrap molasses for any other type of molasses
How To Meal Prep & Store Homemade Ketchup
MEAL PREP TIPS
This recipe yields approximately 5 cups of healthy ketchup, which is more than most people need in the fridge at any given time. Keeping a jar or two of this healthy tomato ketchup in your freezer will make it as convenient as picking up a bottle of Heinz from the grocery store!
To enjoy it from frozen, place it on the counter for a few hours to thaw, then transfer it to the fridge, where it will last for up to 3 weeks.
If you use a lot of ketchup regularly or in recipes, consider doubling or tripling this recipe.
Depending on the size of your blender’s container, you may need to blend the ketchup mixture in separate batches. However, you’ll save time overall by cooking it all together in one large pot.
STORAGE
Store in 1-cup or 2-cup glass jars like these or another freezer-friendly glass container or bottle.
I recommend using leak-proof, freezer-safe plastic lids instead of metal ones when storing ketchup and other homemade condiments. Because ketchup is acidic, metal lids will rust and need to be replaced more frequently.
If you’re freezing your homemade ketchup, leave room in the jar for expansion and allow it to cool completely before placing it in the freezer.
This healthy tomato ketchup will last up to 3 weeks in the fridge and 6 months in the freezer.
Homemade Ketchup Serving & Gifting Ideas
serve it
- With french fries, oven-baked potato wedges, sweet potato fries or hashbrowns
- As a dip for these healthy gluten-free chicken strips
- On hamburgers, turkey burgers or veggie burgers
- With breakfast alongside eggs, homefries and healthy chicken breakfast sausages
- As a glaze for meatloaf
- In your favourite recipes that call for ketchup, like maple baked beans and homemade BBQ sauce
gift it
When packed in an attractive container, like a classic-looking ketchup bottle or vintage glass jar, homemade ketchup makes an excellent gift.
This recipe makes a generous 5 cups of ketchup. So why not share it?
- As a hostess gift for a backyard barbecue
- As a party favour for a 4th of July or Canada Day celebration
- As part of a gift basket for your favourite foodie
Other Healthy Condiments & Dip Recipes You’ll Love
If you’re trying to find ways to sneak extra nutrition into your kids’ diet, healthy condiments are a great option.
Condiments and dips that are low in sugar and made with whole-food ingredients are a great source of essential vitamins and minerals. Plus, they help make other nutritious foods taste great!
Here are some other healthy condiments and dip recipes you and your family will love!
- Easy Freezer-Friendly Chia Jam
- Make-Ahead Low-Carb Dijon Vinaigrette
- Easy Dairy-Free & Vegan Cashew Cheese Sauce
- The Best Dairy-Free Buffalo Chicken Dip
- 5-Minute White Bean Taco Hummus
FAQs
When stored in a glass container or jar, homemade ketchup will last for 3 weeks in the fridge and up to 6 months in the freezer.
Nothing! Ketchup was initially called catsup until Heinz decided to change the spelling to ‘ketchup’ in the late 1800s to stand out from the other brands. To stay relevant and competitive with the now-famous Heinz brand, other companies changed their spelling, making ‘ketchup’ the most recognized name of the popular condiment.
You can, but the taste and texture will be different, and it won’t stay fresh for as long. Cooking the blended ketchup mixture deepens its flavour, increases the sweetness without adding extra sugar, and gives it a smooth and glossy texture. It also extends its shelf life by killing the bacteria that spoil food faster.
Yes! You can use homemade ketchup in the same recipes you’d traditionally use store-bought ketchup in, without sacrificing texture or flavour.
Yes! You can freeze and thaw this healthy tomato ketchup recipe without changing its texture or flavour.
Your whole family will love this healthy tomato ketchup! Still have questions? Write a comment below!
Recipe Card
Healthy Tomato Ketchup
Equipment
- Blender
- Medium Saucepan
Materials
- 27 oz canned diced tomatoes
- 10 oz tomato paste , two 5oz cans
- 1 shallot , halved
- 1/4 cup apple cider vinegar
- 1/4 cup pure maple syrup (optional)
- 9-10 small dates or 3 pitted Medjool dates
- 2 tsp blackstrap molasses
- 1 1/2 tsp Worcestershire sauce (see notes if gluten-free)
- 2 tsp salt
- 3/8 tsp ground clove
Instructions
- Add all your ingredients into a high-speed blender and blend until completely smooth, approximately 1 ½ to 2 minutes.
- Transfer the mixture into a medium saucepan and cover with a lid. Heat over medium heat until you can see or hear the ketchup mixture starting to sputter, about 2 to 3 minutes. Reduce the heat to low. See notes for how to prevent excess sputtering so you don't get burned or make a mess of your kitchen.
- Remove the pot from the stove and wait 20 seconds before removing the lid and stirring the ketchup mixture with a whisk. Replace the lid and return the pot to the stove to continue cooking over low heat.
- Repeat this process 4 more times (removing the pot from the heat, waiting a few seconds and stirring the ketchup) every 4 to 5 minutes until the colour has deepened and appears glossy, just like traditional store-bought ketchup – about 20 minutes total cooking time.
- Remove the pot from the stove with the lid on and allow your ketchup to cool for 15 minutes before giving it a final stir and transferring it to the glass jars of your choosing.
- This healthy homemade ketchup will last up to 3 weeks in the fridge and 6 months in the freezer. This recipe yields approximately 5 cups of sauce.
Notes
- Like any tomato sauce, the precooked ketchup mixture will sputter and splatter when heated. To prevent yourself from getting burned (or getting ketchup on your ceiling), cook your ketchup with the lid on. Also, remove your saucepan from the heat altogether and wait 20 seconds before removing the lid to whisk your ketchup, as it will continue to sputter for a bit.
- If you like your tomato ketchup less sweet, reduce the recommended amount of maple syrup or omit it altogether.
- Some Worcestershire sauces contain traces of gluten. If you are celiac or highly sensitive to gluten, opt for a gluten-free version like The Wizard’s Gluten-Free Vegan Worcestershire Sauce. Note that Lea & Perrins Original Worcestershire sauce is certified gluten-free in the US but not Canada and the UK, as it uses malt vinegar.
- To make this recipe vegan, use a vegan Worcestershire sauce like The Wizard’s Gluten-Free Vegan Worcestershire Sauce.
- If freezing, make sure to leave room in the jar for expansion and allow the ketchup to cool completely before placing in the freezer.
Made it this weekend and was surprised by how much better it tastes than the store bought stuff. I also like that you can freeze it.
Very good.