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 Â
- GarlicÂ
- Tomato PasteÂ
- Tomato PassataÂ
- Medjool DatesÂ
- Balsamic VinegarÂ
- Spices – dried cloves, allspice, oregano, thymeÂ
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 RECIPEÂ
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.Â
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.Â
can i use vegetable oil instead of olive oil?
For sure! Any neutral oil totally works.Â
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.Â
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
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
Updated on June 24th, 2020
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.
Erika Dwyer says
Do you think you can freeze this and thaw or would it be nasty thawing? haha
Ravin kumar says
These are delicious! Just made they are beautiful 🙂 Homemade ketchup is so tasty and yummy. Thanks for sharing!
Abbey Sharp says
Im so glad 🙂 enjoy!
Manu says
how long does it keep in the fridge? we are not big ketchup users, but scaling down doesn’t seem a good option as the volume helps with mixing all those flavours together. could I freeze portions?
Abbey Sharp says
2-3 weeks in the fridge
Andrea Hardy says
Thanks for the great recipe Abbey!
Abbey Sharp says
so glad you liked.
Tara says
This sounds great. How could I store it for long term use?
Abbey Sharp says
It can stay in the fridge for 2-3 weeks.
Susan Purdy says
Can Olive Oil be substituted for the Vegetable Oil in this recipe to make it healthier?
Abbey Sharp says
Yes asbolutely
Angela says
This sounds great! I love that it has no added sugar, can’t wait to make it for my kids!!
Abbey Sharp says
Awesome! Enjoy
Natalie says
I always wanted to make homemade ketchup. My kiddo loves it and want to give him added-sugar-free healthier option to enjoy. This is perfect recipe. Easy and sounds delicious. Love the addition of cloves 😀 Will give it a try.
Abbey Sharp says
This recipe is made for you! Enjoy 🙂