Healthy Ketchup Recipe (salt free, sugar free ketchup)

This healthy ketchup recipe is an easy way to healthify your condiment selection. It is salt free and sugar free, so you can feel better about pouring it and dipping it! We use dates for a touch of sweetness without refined sugar, and we use a delicious mix of vinegars and spices so we don’t need salt. It’s easy too, so there’s no reason not to make homemade ketchup anymore!

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Jar of ketchup, with basket of potato wedges behind.

Tips and FAQs

Can I use fresh tomatoes to make ketchup?

Yes! Fresh tomato ketchup is amazing! Simply substitute 1 pound of fresh tomatoes for the can of diced tomatoes. You can remove the peel if you wish, or leave it on. Chop the tomatoes or blitz them in your food processor before starting, and follow the directions as written. You may need to simmer everything at the end a bit longer if your tomatoes are very juicy.

Can I use other vinegars for this recipe?

Yes, but you’ll want to taste as you go. Balsamic and apple cider vinegars are both a bit sweeter, so if you use another vinegar you may end up with a tangier ketchup. Start with less vinegar than the recipe calls for, and add more if you think it needs it.

What kind of dates should I use?

I like deglet noor dates (also spelled deglet nour). They are smaller and softer than some other date varieties out there. It’s fine to use any kind you like though. Just make sure you get whole, pitted dates. Don’t get the little pieces that are usually tossed with oat flour. And I get pitted dates, honestly because I just don’t want to bother with cutting out the pit. Ha!

Basket of potato wedges with a small bowl of ketchup

Try this healthy ketchup recipe with Mediterranean Black Bean Quinoa Burgers, Garlic Potato Wedges, Crispy Oven Fries, or even in my Quicker Baked Beans recipe!

If you make my no salt ketchup, tell me in the comments!

Healthy Ketchup Recipe (with no added salt or sugar)

This healthy ketchup recipe is an easy way to healthify your condiment selection. It is salt free and sugar free, so you can feel better about pouring it and dipping it!

Course Condiment
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 40
Calories 15 kcal
Author Laura Yautz

Ingredients

  • ½ cup Dates pitted
  • 15 oz can No Added Salt Diced Tomatoes undrained
  • 2 tsp Olive Oil
  • ½ medium Onion diced
  • 2 cloves Garlic minced
  • 6 oz No Added Salt Tomato Paste
  • ¼ cup Balsamic Vinegar
  • 2 Tbsp Apple Cider Vinegar
  • ¼ tsp Ground Black Pepper
  • tsp Allspice
  • Pinch of Ground Cloves

Instructions

  1. Combine dates and diced tomatoes in a small saucepan, and bring to a boil. Turn off heat, put the lid on the pan, and allow to soak about 15 minutes.
  2. Meanwhile, heat olive oil in a large skillet over medium heat. Add onions and garlic, and saute 5-10 minutes, until soft and fragrant.
  3. Add the tomato paste, the tomato/date combo, and all the remaining ingredients. Bring to a simmer, and continue cooking and stirring for 10-15 minutes, until thickened.
  4. Remove from the heat, and carefully pour into a blender or food processor. Process on high until very smooth.
  5. Chill, and use as desired. Will keep in the refrigerator for about 7-10 days. Can be frozen for up to 6 months.
Jar of ketchup, with basket of potato wedges behind. Text overlay: Healthy Ketchup Recipe; no added salt or sugar.
Small glass dish of ketchup, surrounded by baked potato wedges. Text overlay: Salt Free Ketchup; no added sugar.
Hand holding a potato wedge, dipped in ketchup. Text overlay: Sugar Free Ketchup; No added salt.
Close up of small glass dish of ketchup. Text overlay: Healthy Ketchup Recipe; no added salt or sugar.

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