Sugar-free ketchup recipe can be prepared in just 5 minutes with a handful of ingredients.
Just a reminder; ketchups with no added sugar are generally sold as ketogenic. However, since they contain tomatoes, they still have carbs in them. So you should still eat sugar free ketchups in moderation to stay in ketosis.
Keto ketchup products should be consumed in appropriate portions by paying attention to the label content and calculating the net carbohydrate value. It must be low in carbohydrates and must not contain added sugar.
The ketogenic diet is a low-carb, high-fat diet. It aims to put the body into a state of ketosis. It encourages the body to primarily use fats instead of carbohydrates to obtain energy.
If you need more detail about the keto diet, see the article “What is a Ketogenic Diet? | The Ultimate Guide to Keto“
Features That Sugar-Free Ketchups Should Have:
- Low Carbohydrate Content: Traditional ketchups are often high in sugar and carbohydrates. This is not suitable for the ketogenic diet. For this reason, it is okay to use alternative sweeteners or natural sweeteners in small amounts in ketogenic ketchups to reduce the net carbohydrate content.
- Sugar Alternatives: Instead of high fructose corn syrup or other sugar-containing ingredients, sugar alternatives such as stevia, erythritol or monk fruit should be used.
- Healthy Fats: It is possible to add healthy fats to ketchup to maintain the macronutrient profile of the ketogenic diet. These oils should be healthy oils such as olive oil or MCT oil.
- Natural Ingredients: Spices added to ketogenic ketchup can bring its taste closer to the original and enrich it. This means using tomato paste, vinegar and spices that do not contain preservatives or artificial additives.
- No/Low Gluten and Soy: In the ketogenic diet, gluten and soy products are generally not included in the diet. Therefore, ketogenic ketchup should also have a formulation that does not contain these ingredients.
- Label Reading: When looking for ketogenic products, it is important to pay attention to features such as carbohydrate content, sugar content and the presence of any additives.
On the ketogenic diet, which is low in carbohydrates and high in fat, pay attention to the net carbohydrate calculation, including your daily limits.
To see the foods you can eat on the ketogenic diet, see “Keto Friendly Foods“. There is a sample diet list, too.
Can You Eat Tomatoes on the Ketogenic Diet?
Tomatoes contain carbohydrates, including natural sugars. But it also provides our body with some necessary vitamins and minerals. A medium-sized tomato (about 150 grams) contains about 6 grams of carbs and 2 grams of fiber. This results in a net carbohydrate content of approximately 4 grams.
If you are following a strict ketogenic diet with a certain daily carbohydrate limit, you can of course include tomatoes in your meals by taking into account the carbohydrate content. You also need to include a variety of low-carb vegetables in the diet to ensure you’re getting a variety of nutrients.
Individual tolerance to carbohydrates varies. Therefore, you need to adjust your food consumption according to your specific nutritional needs and your body’s response to them. Ketogenic diet is a diet that is highly restricted in carbohydrates. Tomatoes are included unless you calculate its carbs, then you can eat it in moderation.
The entire recipe contains 7g net carbs. 1 serving is only 0.6g net carbs.
How to Make Sugar-Free Ketchup
- Put 4 tablespoons of tomato paste into the sauce pan, making sure it is not too full. Add salt, garlic powder and onion powder.
- If you like your ketchup spicy, you can add any amount of chili flakes and/or paprika you want. I’ve used both.
- Add all remaining ingredients; vinegar, stevia, mustard (or mustard powder). Add water and mix until it becomes homogeneous.
- Bring to the boil and boil over low heat for 5 minutes.
- Sugar-free keto ketchup is ready. Enjoy your meal!
Sugar Free Ketchup Recipe
Ingredients
- 4 tbsp tomato paste
- ⅓ cup water 80g
- 1 tbsp white vinegar or apple cider vinegar
- 1 tsp garlic powder
- ⅓ tsp salt
- ½ tsp paprika
- ¼ tsp stevia/erythritol
- ½ tsp mustard or mustard powder with the tip of a tsp
- 1 pinch hot chili flakes optional
- ½ tsp onion powder optional
Instructions
- Put 4 tablespoons of tomato paste into the sauce pan, making sure it is not too full. Add salt, garlic powder and onion powder.
- If you like your ketchup spicy, you can add any amount of chili flakes and/or paprika you want.
- Add all remaining ingredients; vinegar, stevia, mustard (or mustard powder). Add water and mix until it becomes homogeneous.
- Bring to the boil and boil over low heat for 5 minutes.