Low FODMAP Ketchup Recipe

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This ketchup is rich, slightly smoky, and just sweet enough to balance the tang of vinegar and tomatoes. Unlike traditional ketchup, this version skips high FODMAP ingredients like garlic, onion, and high-fructose sweeteners. Instead, it uses FODMAP-safe spices and a gentle sweetener to deliver that familiar taste while keeping your digestion happy. It’s easy to make and ready in 25 minutes.

Ingredients Needed

• 1 cup tomato purée or passata (225 g): smooth base for rich tomato flavor
• ½ cup white wine vinegar (120 ml): brings acidity and tang
• ¼ cup coconut sugar or white sugar (50 g): both are low FODMAP in small portions
• 1 tsp dried mustard powder: adds brightness and depth
• ¼ tsp ground cumin: warm and earthy
• ½ tsp ground allspice: sweet-spicy background note
• ¼ tsp black pepper: mild heat
• 1 tsp salt: enhances flavor
• ¼ tsp smoked paprika: subtle smoky flavor

How To Make Low FODMAP Ketchup

Simmer the Ingredients
In a saucepan, combine all ingredients. Stir well and place over medium-low heat. Bring to a gentle simmer.

Reduce the Sauce
Let the ketchup simmer uncovered for at least 20 minutes, stirring occasionally. It will thicken and reduce slightly. Stir regularly to prevent sticking or burning on the bottom.

Cool and Store
Once the ketchup has thickened, remove from heat and let it cool fully. Pour into an airtight jar or container. Store in the fridge.

Recipe Tips

• Use passata or plain tomato purée—avoid seasoned varieties that may contain onion or garlic
• Adjust sweetness to taste—start with less sugar and add more if needed
• Simmer gently—a low, steady heat prevents scorching
• Double the batch if you use ketchup often—it keeps well in the fridge
• Use a non-reactive pot (like stainless steel) to avoid metallic taste from vinegar

How to Store & Reheat

Room Temperature: Not recommended—store chilled
Fridge: Store in a sealed container for up to 3 weeks
Freezer: Freeze in small portions (ice cube tray method) for up to 2 months. Thaw in fridge overnight

Nutrition Facts (per 1 Tbsp serving)

• Calories: ~15
• Sodium: ~150 mg
• Protein: 0 g
• Fat: 0 g
• Carbs: 3 g
• Fibre: 0 g
• Sugar: 2.5 g

FAQs

Q: Is store-bought ketchup low FODMAP?
Most are not—they often contain onion, garlic, or high-fructose corn syrup. Homemade is the safest option.

Q: Can I use apple cider vinegar instead?
No—apple cider vinegar is high FODMAP in portions over 1 Tbsp. White wine vinegar is a better choice.

Q: Is coconut sugar low FODMAP?
Yes—in small amounts like ¼ cup spread over 14 servings, it is considered FODMAP-safe.

Q: What can I use this ketchup on?
Try it with fries, burgers, meatloaf, or as a dip for chicken. It’s a versatile, gut-friendly condiment.

Try More Recipes:

• Low FODMAP Hummus Recipe
• Low FODMAP Hot Sauce Recipe
• Low FODMAP Zucchini Bread