The official start of summer may be a few weeks away, but in my book, June means it’s officially summer. That means, grilling season! And, you’re going to need this low carb sugar-free ketchup recipe for all your cookouts this summer. Keto ketchup pairs perfectly with some juicy burgers on top of low carb hamburger buns. And if you like mayo on your burgers along with the sugar-free ketchup, check out my homemade avocado mayo recipe. Use this ketchup to dip keto chicken nuggets or low carb french fries. I think a refreshing salad makes a great side for summertime. But, I also want to do more grilling this year. Admittedly I’m relatively new to it, but am definitely enjoying the learning process. Not to mention convincing my husband to do more of it. 😉 We tested a new recipe for grilled cabbage steaks over Memorial Day weekend, so go add those to your list to try! For now, let’s talk about why I created this sugar-free ketchup recipe…
Is Ketchup Low Carb?
There are various reasons that you could be looking for sugar-free ketchup. Some people just want to reduce their sugar intake (which is great!), while others may be eating low carb or keto. So, can you eat ketchup on a low carb diet? The answer is, it depends, but usually no. Traditional store bought ketchup is not low carb or keto. It’s made with added sugar, or even worse, corn syrup. The nutrition info varies by brand, but it’s roughly 4 to 5 grams of sugar per tablespoon of ketchup. That may not sound like much, but it can really add up! And because it’s mostly simple, added sugar, it definitely spikes insulin. There are some sugar-free ketchup brands, but most of them use artificial sweeteners, which I prefer to avoid. Fortunately, there is still a way to enjoy ketchup on a low carb diet and avoid sugar. Just use my sugar-free ketchup recipe instead! It has only 1 gram of sugar per serving, which comes only from the tomatoes.
The Key To Low Carb Ketchup or Keto Ketchup
The key to making low carb ketchup or keto ketchup is really just the sweetener. Instead of sugar, or syrup, we use Besti Powdered Monk Fruit Allulose Blend, which dissolves easily and ensures that the ketchup is smooth, not grainy. While powdered erythritol can work okay, it can crystallize or not fully dissolve, leading a gritty texture. You can also use a concentrated liquid sweetener if you prefer. Liquid monk fruit extract is my favorite. Otherwise, you can also make this sugar-free ketchup with stevia. Make sure it’s the liquid or concentrated powdered form, not a granulated blend.
Ingredients for a Sugar-free Ketchup Recipe
To figure out the ingredients for a homemade sugar-free ketchup recipe, I simply looked at the bottles of several popular brands of regular ketchup. Of course they didn’t specify amounts, and some of the listings for spices were nondescript. But, it was a good starting point. Here are the ingredients I ended up with in my low carb ketchup recipe:
Tomato pasteWaterPowdered sweetener (see notes about sweeteners above!)White vinegar (or use apple cider vinegar for paleo)Sea saltOnion powderGarlic powderPaprikaGround clovesMustard powder
How To Make Sugar-free Ketchup from Scratch
The process for how to make sugar-free ketchup is super simple! It’s actually somewhat similar to my favorite low carb sugar-free BBQ sauce. Start by whisking all the ingredients together in a small saucepan. Then, simmer over low heat for about 30 minutes. The mixture will reduce, meaning some of the water evaporates, the flavors will combine, and the sugar-free ketchup will thicken. The amount of time needed for the keto ketchup to reduce and thicken will vary widely. It will depend on the size of your pan and the temperature of your stove. Just continue simmering gently, stirring occasionally, until it’s as thick as you want it. Finally, puree the sugar-free ketchup in a blender. (A high-power blender works best.) This step is not required, but I highly recommend it for the smoothest texture that is most similar to the ketchup you’re probably used to.
How To Store Homemade Sugar-free Ketchup
Homemade sugar-free ketchup stores very well in the fridge. It will keep for at least a week, maybe even longer. The vinegar really helps to preserve it. Sometimes, this low carb ketchup can separate a bit if it sits for a while. Give it a stir and it will return to normal. If you’re wondering what that is in the picture below, they’re paleo low carb chicken nuggets. You totally have to try them with this homemade sugar-free ketchup! This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe. ORDER NOW Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it! Entire recipe makes 3/4 cup, or 12 tablespoons. Recipe from The Easy Keto Carboholics’ Cookbook.
