Cooking/ Sides

Homemade Ketchup (Low FODMAP)

For the majority of my life, I have been a ketchup purist. Even when I couldn’t eat the darn stuff (thank you Nightshade intolerance), I was still adamant that the only thing that could be called ketchup was from Heinz. Everything else was subpar. So why the heck am I sharing a recipe for HOMEMADE ketchup? Because I’ve been forced to find an alternative, that’s why.

I’ve been following a Low FODMAP diet for the past three weeks due to some serious digestive upset and anything containing garlic and onions (among a host of other things) is off limits during the elimination phase. So that rules out store-bought ketchup and it’s deliciously onion-and-garlic-enhanced flavor. The only safe alternative is a homemade one.

Which is where this recipe comes into play.

It’s Low FODMAP, so you won’t find any onion or garlic in the recipe. Which makes my tummy happy. The good news is, it’s also delicious. Which makes my MOUTH happy as well.

Have you ever made your own ketchup? How did you think it compared to the store-bought version?

Homemade Ketchup (Low FODMAP)

0 from 0 votes
Recipe by Emily LevensonCourse: CondimentCuisine: AmericanDifficulty: Easy


Prep time


Cooking time




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  • 1 can can tomato paste

  • 1 cup water

  • 1/4 cup white wine vinegar

  • 1/4 cup pineapple juice

  • 1/4 cup sugar (or coconut sugar for Paleo)

  • 1 teaspoon dried mustard powder

  • 1/8 teaspoon cumin

  • 1/4 teaspoon allspice

  • 1/4 teaspoon black pepper

  • 1 teaspoon salt

  • 1/4 teaspoon paprika


  • Add all ingredients to a sauce pan and stir to combine.
  • Bring to a simmer and allow the sauce to cook for at least 20 minutes, stirring occasionally. It will thicken as time goes on.
  • Cool completely before transferring to an airtight container.
  • Keep in the refrigerator for a few weeks.


  • Serving size is 1 TBS for low FODMAP.

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