This homemade low-FODMAP Ketchup is onion and garlic-free, easy to digest, and tastes as good as a store-bought one, or even better! Perfect for anyone with sensitive digestion, offering all the flavor without the bloating or discomfort!
Most store-bought ketchup brands including Hainz contain onion and garlic. While both add lots of flavor and make everything more delicious, they are not FODMAP-friendly and can leave you feeling stomach discomfort. There are some low-fodmap ketchup brands to buy in the market, however, they might not be available everywhere and can be pricier, which is why this homemade version is my current favorite!
Check out this low-FODMAP BBQ recipe if you want more homemade low-FODMAP condiments.
🌟 Recipe Highlights
- Very easy to make. This ketchup comes together in less than 10 minutes.
- It uses easily accessible ingredients. All the ingredients required to make this ketchup can be bought in almost every supermarket or you might already have most of them in your pantry!
- This ketchup is onion and garlic-free and doesn't contain any high FODMAP ingredients!
🍅 Ingredients & Substitutes
Tomato puree. This is the base for our ketchup. Tomato puree is low FODMAP in 2 tablespoons or 36 grams per serving.
Water.
White Vinegar. The vinegar provides that classic tanginess to the ketchup. If you don't have white vinegar you can use apple cider.
Brown Sugar adds depth of flavor and sweetness. You can also use white sugar, but I prefer the flavor the brown sugar provides.
Dijon Mustard. Similarly to the vinegar, the mustard adds tanginess and flavor.
Salt & Pepper.
Spices (paprika, allspice). It can be adjusted according to taste.
🥣 How to make this low FODMAP Ketchup?
Simply add all of your ingredients to a saucepan over medium-low heat and bring to a simmer. Simmer for about 20 minutes, the ketchup should slightly thicken as it cooks. Make sure to stir occasionally to prevent the sides from burning.
When the ketchup is done cooking allow it to cool down before storing. For best flavor leave it to cool down before serving.
🌶️ Flavor Variations
- To make it spicy add chili powder, cumin, and/or 5 spices.
- For umami flavor add soy sauce or tamarind paste.
👩🏻🍳 Expert Tips
- Don't over-salt. It can be easy to over-salt ketchup because if you cook the sauce for a little too long, it can become too salty, that's why I recommend being careful when adding the salt. You can always add more at the end if it's needed.
- For the best flavor wait for the ketchup to cool down completely before serving.
- Adjust the thickness. If your ketchup feels too thin, simply cook it a bit longer and it will reduce. If your ketchup feels too thick add a splash of water to thin it out.
🔖 Storage Tips
- Store this ketchup in an airtight container in the fridge for up to 2 weeks. You can also freeze this ketchup, my favorite way to do it is by spooning the ketchup into ice trays and freeze so you can easily pop some out when needed.
🍟 Serving Suggestions
- Low FODMAP Veggie Burger
- French Fries
- Chicken Nuggets
📔 More Low FODMAP Recipies
Recipe
Low FODMAP Ketchup
Ingredients
- ½ cup tomato puree
- 1 ¼ tablespoon water
- ¼ cup white vinegar
- 1 ½ tablespoon brown sugar
- ½ tablespoon dijon mustard
- ¼ teaspoon black pepper (or according to taste)
- ½ teaspoon fine salt (or according to taste)
- ¼ teaspoon smoked paprika (or according to taste)
- ¼ teaspoon ground all spice (or according to taste)
Instructions
- Simply add all of your ingredients to a sauce pan over a medium-low heat and bring to a simmer. Simmer for about 20 minutes, the ketchup should slightly thicken as it cooks. Make sure to stir occasionally to prevent the sides from burning.
- When the ketchup is cooked, allow it to cool down before storing and serving.
Anna says
This turned out so delicious! Tastes just like a regular ketchup!