Keto Catsup: Choosing The Right Condiment For Your Diet

Ketchup is a staple condiment in many households, but it's not always the healthiest option. Store-bought ketchup often contains high amounts of sugar and carbohydrates, which can be a problem for those on a keto diet. Luckily, there are plenty of keto-friendly ketchup options available, both store-bought and homemade.

Some popular store-bought keto ketchup brands include Heinz, G Hughes, Primal Kitchen, and Yo Mama's Foods. These ketchups are typically sweetened with sugar substitutes such as monk fruit, erythritol, or stevia, and they have significantly fewer carbohydrates than regular ketchup.

For those who want to make their own keto ketchup at home, there are several recipes available online. Most keto ketchup recipes use tomato paste, apple cider vinegar, and a low-carb sweetener as the base, with various spices added for flavor. The process is usually quite simple, involving mixing the ingredients and simmering them on the stovetop until the desired consistency is reached. Some recipes also include a blending step to create a smoother texture.

Whether store-bought or homemade, keto ketchup is a great way for those on a low-carb diet to enjoy this classic condiment without compromising their health goals.

Store-bought keto-friendly ketchup options

While making your own keto-friendly ketchup is an option, there are several store-bought options available. Here are some of the top keto-friendly ketchup options:

Primal Kitchen

Primal Kitchen offers a sugar-free ketchup that is keto-certified, paleo-friendly, and Whole30-approved. It is made with organic ingredients and has a tangy flavor. Their ketchup comes in a pack of three 11.3-ounce bottles and can be purchased online or at select retailers.

G Hughes

G Hughes offers a sugar-free ketchup that is keto-friendly and gluten-free. Their ketchup has no added sugar and is made with a blend of spices, giving it a unique flavor. It comes in a 13-ounce bottle and can be found in stores or online.

Yo Mama's Foods

Yo Mama's Foods offers a keto-friendly ketchup with zero calories and no added sugar. Their product is vegan, gluten-free, and paleo-friendly. It is made with whole non-GMO tomatoes and comes in a pack of two 14-ounce bottles.

True Made Foods

True Made Foods offers a vegetable-based ketchup with no added sugar. Their ketchup is paleo-certified, keto-friendly, and Whole30-approved. It is made with a blend of fruits and vegetables and comes in a 17-ounce squeeze bottle, available online or in select stores.

Lakanto

Lakanto offers a sugar-free ketchup sweetened with monk fruit. It is keto-friendly, paleo-friendly, vegan, and gluten-free. Their ketchup has a classic flavor and comes in a 13-ounce bottle, available online and in select stores.

Making your own keto ketchup

Making your own keto-friendly ketchup is a straightforward process that requires only a few staple ingredients and spices. Here's a detailed guide on how to make your own delicious keto ketchup at home:

Ingredients:

• Tomato Paste: This forms the base of your ketchup and provides a rich tomato flavour.
• Sweetener: Choose a keto-friendly sweetener such as monk fruit, erythritol, stevia, or a brown sugar substitute.
• Vinegar: Apple cider vinegar is recommended for its mild tang, but you can also use white vinegar or other types of vinegar.
• Spices: The most common spices include onion powder, garlic powder, mustard powder, paprika, ground cloves, cinnamon, and allspice. You can also add salt and pepper to taste.

Optional Ingredients:

• Water: If using tomato paste, add water to thin out the mixture and create a smoother texture.
• Fresh Tomatoes: If you prefer fresh tomatoes, choose a sweet variety. Blanch them by pouring boiling water over them, remove the skins and hard green parts, then cube them before proceeding with the recipe.

Instructions:

• Combine all ingredients in a saucepan: Start by mixing all your ingredients in a small saucepan. Adjust the amounts of spices and sweetener to suit your taste preferences.
• Simmer: Heat the mixture over medium heat until it simmers. Reduce the heat to low and continue stirring regularly for about 20-30 minutes, or until it reaches your desired consistency.
• Blend (Optional): For an even smoother texture, transfer the mixture to a high-powered blender and puree until smooth.
• Chill: Remove the ketchup from the heat and let it cool completely. You can also place it in the refrigerator to speed up the cooling process.
• Taste and Adjust: Before storing, taste the ketchup and adjust the seasoning if needed. Add more sweetener if you prefer it sweeter, or more water if it's too thick.
• Store: Keto ketchup should always be stored in the refrigerator due to the lack of preservatives. It will typically last for 2-4 weeks in an airtight container. You can also freeze it in ice cube trays for up to 6 months.

Feel free to experiment with different spices and ingredients to create your own unique flavour profile. Enjoy your homemade keto ketchup with burgers, hot dogs, chicken, fries, and more!

Spices and sweeteners to use

Spices and sweeteners are essential ingredients in creating keto-friendly meals that are both delicious and nutritious. Here are some spices and sweeteners to use when preparing meals that align with the keto diet:

Spices

Spices are a great way to add flavour to your keto meals without introducing excessive calories or carbohydrates. Here are some keto-friendly spices to keep in your pantry:

• Dried herbs and spices: Thyme, basil, coriander, tarragon, mint, cinnamon, and ginger are among the lowest-carb options. Oregano, paprika, cumin, and cayenne are also keto-friendly but should be used in smaller amounts.
• Garam masala: This Indian spice blend adds an aromatic flavour to dishes like chicken, meat, fish, soups, or sprinkled on top of meals.
• Taco seasoning: Making your own taco seasoning at home ensures a low-carb option, as store-bought versions often contain added sugar and starch. A typical homemade blend includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.
• Chinese 5 Spice: This sweet and spicy blend is perfect for a dry rub on meats and can also be used as a substitute for barbecue rub.
• Adobo seasoning: This Latin American spice blend typically includes garlic powder, onion powder, oregano, salt, and pepper, and can be used to season chicken, pork, and fish.
• Everything Bagel Seasoning: A popular blend that includes sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions.

Sweeteners

When preparing keto-friendly meals, it is essential to choose sweeteners that are low in carbohydrates and do not spike your blood sugar. Here are some keto-friendly sweeteners to use:

• Monk fruit: This natural sweetener is incredibly sweet, with zero carbs, zero calories, and no impact on blood sugar. It is approximately 250 times sweeter than regular sugar.
• Stevia: A zero-calorie sweetener that can be used as a substitute for sugar in keto recipes.
• Erythritol: A type of sugar alcohol that is often used as a low-carb, zero-calorie sweetener. It is commonly found in sweeteners like Swerve, which combines stevia and erythritol.
• Yacon syrup: Derived from the yacon vegetable, a starchy tuber. While it contains some carbs and sugar, it has been shown to aid in weight loss and improve fasting glucose levels, making it a viable option for keto dieters.
• Allulose: A type of sugar that occurs naturally in some fruits. It is a low-calorie sweetener that can be used in place of sugar in keto recipes.

Remember to always check ingredient labels when purchasing seasonings and sweeteners, as some products may contain added sugars or other ingredients that are not keto-friendly.

How to make keto ketchup

Ingredients

You will need the following ingredients to make keto ketchup:

• Tomato paste
• Low-carb sweetener (e.g. erythritol, powdered monk fruit allulose blend, or brown sugar substitute)
• Vinegar (apple cider, white, or a combination)
• Spices (onion powder, garlic powder, paprika, ground cloves, mustard powder)
• Water
• Salt to taste

Optional ingredients

• Yacon syrup
• Cayenne
• White wine vinegar
• Balsamic vinegar
• Chipotle powder
• Allspice

Method

• Combine all ingredients in a medium saucepan and whisk until smooth.
• Bring to a boil, then simmer over medium-low heat for 20-30 minutes, or until the ketchup reaches your desired thickness.
• Cook for an additional 5-10 minutes if the ketchup is too thin.
• Adjust the taste by adding more salt and/or spices if desired.
• Cool and place in an airtight container.
• Refrigerate for up to 10 days.

Tips

• If you prefer a smoother texture, blend the ketchup in a high-powered blender after cooking.
• Ketchup can be frozen for up to 3-6 months.
• You can substitute garlic powder with ground cloves of garlic.
• Apple cider vinegar can be substituted with white vinegar.
• Cayenne can be substituted with paprika and cumin for a less spicy flavour.

How to store keto ketchup

To store keto ketchup, you must always keep it in an airtight container in the refrigerator. This is because homemade keto ketchup does not contain added preservatives to keep it safe at room temperature. It will usually stay good for up to 1 month, though some sources say it can last for up to 6 months.

To freeze keto ketchup, place it in a freezer-friendly container and store it in the freezer for up to 2 months. Thaw it overnight in the refrigerator and give it a stir before using it.

Frequently asked questions