Homemade Ketchup for Kids | No Added Sugar

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This healthy no added sugar homemade ketchup for kids and toddlers is a better-for-you option to sugary condiments and dips and is perfect for fries, burgers, chicken nuggets and more!

My husband often teases me that I like fries with my ketchup. It’s true. I am a ketchup FIEND. But really, what’s not to love about a sweet and tangy condiment? Like most kids, I was raised on a squirtable bottle of Heinz, but when I go to a fancy gastro-pub and get to taste a homemade ketchup, I can’t deny that it just tastes better.

Now that I’m a mom, I know there’s going to be a lot of ketchup in my future, so I figured I would come up with a healthy no added sugar homemade ketchup that I feel good about serving ON MASS. This homemade ketchup often makes the difference between my son eating his homemade fish fingers and eggs, or just wanting to eat fruit for dinner. HALL-EL-U-JAH (omg that was like really hard to sound out…#mombrain).

key ingredients for this ketchup from scratch

• Onion  
• Garlic 
• Tomato Paste 
• Tomato Passata 
• Medjool Dates 
• Balsamic Vinegar 
• Spices – dried cloves, allspice, oregano, thyme 

How to Make No Added Sugar Homemade Ketchup like a BOSS

This homemade ketchup is made with simple, flavourful ingredients your kids and toddlers already love, and is sweetened naturally with dates and caramelized onions instead of high fructose corn syrup. My husband loves it on my homemade sweet potato fries. I love it mixed into scrambled eggs. Baby E is a freaking ketchup MONSTER and likes it on EVERYTHING. Tomato is probably his favourite food in general, so it didn’t surprise me that his face lit up when I made this.

FAQ ABOUT THIS RECIPE 

WHAT RECIPES CAN I PAIR THIS HOMEMADE KETCHUP WITH?

If you’re doing BLW (baby led weaning) at home, this homemade ketchup with no added sugar would be a perfect, balanced dip for these Salmon Sweet Potato Fingers, these mini Broccoli Egg bites, these homemade McDonalds Chicken Nuggets, or these Frittata Fingers. 

Mamas with picky eaters, you’re welcome. Also, if you’re not a member already, I highly suggest you check out my NEW Facebook group- the Millennial Mom’s Guide to Mindful Meal Planning.

how long does this ketchup keep in the fridge?

This homemade ketchup lasts about 2-3 weeks in the fridge. 

can i use vegetable oil instead of olive oil?

For sure! Any neutral oil totally works. 

is this recipe gluten free?

Yes but make sure you check the product label as some tomato pastes and sauces may have wheat gluten proteins. 

Do you have any french fries recipes on the blog?

Hmm yes and no. I am a dietitian after all! So I have created my own take on traditional “french fries” with these recipes

Avocado Fries with Green Goddess Dip

Honeydew Melon Fries with Lemon Poppyseed Dip

Watermelon Fries with Lime Coconut Dip

Now lovelies, I would love to know, what do YOU put ketchup on? Leave me a comment below with your thoughts!

Healthy No Added Sugar Homemade Ketchup

This healthy no added sugar homemade ketchup for kids and toddlers is a better-for-you option to sugary condiments and dips and is perfect for fries, burgers, chicken nuggets and more!

5 from 9 votes

Print Pin Rate

Course: Side Dish

Cuisine: American

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Total Time: 1 hour 25 minutes

Servings: 16 servings

Calories: 60kcal

Author: Abbey Sharp

Ingredients

• ▢ 2 tbsp extra virgin olive oil
• ▢ 1 vidalia onion diced
• ▢ 2 cloves garlic minced
• ▢ 5.5 oz tomato paste
• ▢ 680 ml tomato passata
• ▢ 1/3 cup medjool dates minced and packed
• ▢ ¼ cup apple cider vinegar
• ▢ ¼ cup balsamic vinegar
• ▢ ¼ tsp ground dried cloves
• ▢ 1/8 tsp dried allspice
• ▢ ½ tsp dried oregano
• ▢ 1 tsp fresh thyme leaves
• ▢ ½ tsp salt
• ▢ Pepper to taste

Instructions

• Add the olive oil to a medium skillet over medium low heat. Add the onion and cook until it begins to caramelize, about 45 minutes. Add the garlic and cook until very aromatic, sweet and caramelized, about another 15 minutes. Set aside.
• To a pot, add the tomato paste, passata, dates, vinegars, cloves, allspice, oregano, thyme, salt, pepper and the caramelized onions. Allow to cook, covered, on low for 15 minutes until the dates are very soft, then transfer to the food processor or blender to puree until smooth. Season with pepper, to taste. Serve with fries, or on a burger.

Video

Nutrition

Calories: 60kcal | Carbohydrates: 10g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 165mg | Potassium: 339mg | Fiber: 2g | Sugar: 7g | Vitamin A: 370IU | Vitamin C: 7.8mg | Calcium: 19mg | Iron: 1.2mg

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Updated on June 24th, 2020

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.