If you are doing a Whole30, you know that condiments are what get you through. There are very few store-bought condiments that are Whole30-compliant. And that’s where this Whole30 Ketchup recipe comes in!
This ketchup contains no sugar, no grains, no alcohol, no beans or legumes, no carageenan, no dairy. It does contain date syrup, which is nothing more than dates stewed in liquid and then blended.
What this ketchup recipe does have is some spiciness and a ton of flavor. Your Whole 30 will thank you, and you may just decide you like homemade ketchup and keep making it!
The Beloved and I did a Whole30 in April/May of this year. There’s so much cooking. So much cooking! Whenever I could find a prepared product that was “compliant,” I bought it to cut down even just a bit on The Cooking.
If you are currently doing a Whole 30 (and God bless you) or you’re thinking about doing it, my friend Wendy has a whole post with links for one month of Whole 30 recipes, making it super easy to cook.
Now that we’re not on Whole 30 but are trying to still eat “Whole 30-ish during the week,” I have time to tinker with some Whole 30 condiments to have on hand.
This Whole30 ketchup is rich and thick, smoky and spicy, and it sweetened with dates.
What Makes Ketchup Whole30 Compliant?
Whole30 gives your body a 30-day break from 5 groups of foods:
- Sugar and sugar substitutes
- Beans and Legumes
Whole30 ketchup generally uses dates for sweetness and contains none of the other Whole 30 Big Bads.
Can I Use Paleo Ketchup?
Probably not for Whole30. Paleo folks can have honey, so many paleo ketchups use that as a sweetener.
Sadly, honey is a no-go on Whole30. Some paleo ketchups might work for you, but don’t take it for granted. Check your labels.
Can I Buy Whole30 Ketchup?
Yes! Especially if you are in the thick of Whole 3o and the thought of making one more thing from scratch makes you want to cry.
Here are two great options:
Is Whole 30 Ketchup Keto?
At 4 grams of net carb per serving (5 grams carb, 1 gram fiber and 3 grams sugar), this whole 30-compliant ketchup won’t break your ketogenic diet when used in moderation.
What Can I Put My Whole30 Ketchup On?
Use your lovely homemade ketchup the way you would use any ketchup. I rather like mine on scrambled eggs personally. Here are some other Whole30 recipes you’ll want to make and then slather in ketchup!
- Easy Whole30 and Paleo Meatloaf
- Baked Paleo Chicken Tenders
- Whole30 Oven Roasted and Toasted Potato Wedges
Let’s Make This Spicy, Smoky Whole 30 Ketchup
Just look at that! Thick and gorgeous. Since not everyone likes the same level of smokiness and heat, check the recipe notes for variations.
Once you’re off Whole 30, you might decide to reintroduce sweeteners. In that case, feel free to sub in honey for the date syrup or chopped dates in this recipe. Or you could try my super good Cranberry Ketchup recipe. Enjoy!
- 2 Tablespoons avocado oil
- 3/4 cup sweet onion, diced
- 1/2 teaspoon kosher salt
- 2 cups tomato puree or sauce
- 6 Tablespoons apple cider vinegar
- 1/4-1/3 cup date syrup , or 1/3 cup chopped, pitted dates plus 1/4 cup water
- 1 chipotle in adobo, diced
- 2 teaspoons adobo sauce, from the can of chipotles
- 2 teaspoons smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cinnamon
- 1/8 teaspoon ground cloves, or allspice
- Heat a medium saucepan over medium-high heat. Add the oil and then the diced onion and salt.
- Saute for 5 minutes.
- Carefully transfer the onions to your blender jar. Add the rest of the ingredients to the blender and puree until smooth.
- Return the mixture to the saucepan and bring to a boil. Turn the heat down to maintain a simmer and simmer for about 40 minutes, stirring fairly frequently to prevent sticking.
- Transfer to a container. Cool and then store in the fridge for up to 3 weeks.
Whole 30 Ketchup Variations
Classic Whole 30 Ketchup
Leave out the chipotle and adobo, and decrease the smoked paprika to 1/2 teaspoon. Add 1/2 teaspoon celery seed. Proceed as directed.
Whole 30 Cocktail Sauce
Leave out the chipotle and adobo, and decrease the smoked paprika to 1/2 teaspoon. Substitute freshly squeezed lemon juice for the vinegar. Add 1/2 teaspoon celery seed and Whole30-compliant prepared horseradish, to taste (3-4 teaspoons or so). Proceed as directed.
Whole 30 Bacon Ketchup
Finely dice 3 slices of Whole 30 compliant bacon and cook until crispy. Remove the bacon to drain on a paper towel. Pour off excess bacon drippings, leaving about 2 Tablespoons in the pan. Cook the onions in the bacon drippings. Reduce the amount of chipotle and smoked paprika to taste. Proceed as directed and stir the bacon bits back in at the end of cooking.
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Nutrition InformationYield about 16 Serving Size 2 Tablespoons
Amount Per Serving Calories 41 Total Fat 2g Trans Fat 0g Cholesterol 0mg Sodium 221mg Carbohydrates 5g Fiber 1g Sugar 3g Protein 0.7g
And there you have it, friends. Now, if you’re on Whole30, you can still enjoy ketchup!
Thanks for spending some time with me today. Have a lovely day.