Low Fodmap Ketchup Recipe (2024)

By: Sarah NevinsPosted: 8/5/15

A simple,Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.

Low Fodmap Ketchup Recipe (1)

Unpopular opinion time.

I’m going to be totally honest with you when I say that I have never liked commercial, store bought ketchup. The best way to ruin a perfectly good french fry is to dip it in that sugary, red paste.

(Sorry, not sorry!)

However, homemade ketchup is an entirely different story.

I like being able to customise flavors to my own tastes and I like knowing that there are no added chemical flavourings, coloring, or processed sugars. Rather than tasting one giant blob of sugar tomato, you can actually taste a variety of seasoning that work together to make make the perfect combination of tangy and spice.

Low Fodmap Ketchup Recipe (2)

Making a Low FODMAP Ketchup

A lot of ketchup’s also contain traces of garlic and onions in them – which is great! I love garlic and onion in my foods, but when you’re trying to avoid high FODMAP foods – those are your two main culprits for causing stomach upset.

I know all too well how disheartening it can be to look up recipes to make only to realize that it’s full of things that you can’t have.

So all you IBS’s sufferers out there – I see you. I hear you. I am totally there for you and this low FODMAP ketchup is made just for you.

Low Fodmap Ketchup Recipe (3)

What to make next?

  • Use this ketchup to make my low FODMAP/paleo friendly Sweet and Sour Chicken.
  • Make these homemade five spice chicken tenders to dip in this ketchup.
  • Try it out on this Turkey Burgers with Spinach or these Broccoli Cheddar Chicken Burgers.
  • If you’re interested in low FODMAP condiments can even make my low FODMAP Ranch Dressing and/or my Garlic Free Chive Pesto

Did you make this? Be sure to leave a review below and tag me on Facebook, Instagram, or Pinterest!

Yield:14 servingsPrep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes


A simple, Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.


  • 1 cup (225 g) tomato puree or passata
  • 1/2 cup (120 ml) white wine vinegar
  • 1/4 cup (50 g) coconut sugar or granulated white sugar
  • 1 teaspoon dried mustard powder
  • 1/4 teaspoon cumin
  • 1/2 teaspoon allspice
  • 1/4 teaspoon black pepper
  • 1 teaspoon salt
  • 1/4 teaspoon smoked paprika

Need help converting to weights? Check out my cups to grams Conversion Guide.


  1. Add all of your ingredients to a sauce pan over a medium-low heat and bring to a simmer.
  2. Let simmer for at least 20 minutes. The sauce should thicken slightly and reduce as it cooks. Make sure to stir occasionally to prevent the bottom or sides from burning.
  3. Allow the ketchup to cool completely before storing in an airtight container to keep in the fridge.


  • One of my reader has informed me that the Costco Kirkland brand of organic tomato products are free of onion and garlic, as are Jovial brand products (for smaller portions).
  • Make sure that your tomato puree or passata is 100% tomatoes without any added garlic, onion or spices.
  • Leftover ketchup can be kept stored in an airtight container in the fridge for about 1-2 weeks. For longer storage, pour into an ice cube tray. Once fully frozen, pop the frozen ketchup cubes out and transfer to a freezer safe bag. Label and keep frozen for up to six months.

Nutrition Information

Yield: 14

Serving Size:

1 tablespoonCalories: 17Sodium: 176mgCarbohydrates: 4gSugar: 2g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Sauces & CondimentsCuisine:American

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About Sarah Nevins

Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...

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Reader Interactions

Leave a Review!

  1. Lee says

    Love this recipe, it is my go to since finding out I cannot eat onions and garlic anymore. Walmart’s brand Great Value tomato sauce and tomato paste are also free of onions and garlic. They are also field to can in 5 hours.


    • Sarah Nevins says

      Thanks, Lee! So glad you’ve been able to enjoy it with all the restrictions 🙂

      That’s really helpful to know about the walmart brand tomatoes too – thanks for sharing!


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