Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Ketchup
• Ingredients & Substitutions
• How To Make Sugar Free Ketchup
• My Recipe Tips
• Storage Options
• Serving Ideas
• More Homemade Sugar Free Condiments
• Sugar Free Ketchup Recipe card
• Gratitude Moment
• Recipe Reviews

Grilling season has officially kicked off, and I’ve got the perfect companion for all your cookout favorites: My sugar free ketchup ! I was never happy with the ingredients in the store-bought stuff, so — many, many taste tests later — this has been my go-to homemade ketchup recipe for years. Guests (and even kids) can’t tell it has no added sugar. And it’s keto, too! Make it with me, and get ready to elevate your burgers , hot dogs, and everything in between.

Why You Need My Sugar Free Ketchup

• Tastes like the real thing – This isn’t just the best sugar free ketchup I’ve ever had… honestly, it’s the best ketchup I’ve had, period. It’s sweet and tangy, it’s smooth and thick, it’s even got umami notes. You’re going to love it.
• Quick and easy to make – Just mix all the ingredients and let them simmer away. It’s so simple. And it lasts beautifully for weeks in my fridge.
• Naturally sweetened, keto, gluten-free, and diabetic friendly – Most store-bought ketchups are packed with added sugars, corn syrup, or artificial sweeteners, like sucralose . Not mine! With just 2 grams of net carbs per serving, this is a true keto ketchup. (In fact, you’ll find it in my Easy Keto Carboholics’ Cookbook with some of my other fave sauces and spreads.) But even if that’s not your jam, this healthy ketchup is also just better for you than those processed ones!

Ingredients & Substitutions

Here I explain the best ingredients for sugar free ketchup, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Tomato Paste – This is the base and the main flavor. I prefer a can of tomato paste combined with a cup of water, rather than tomato sauce, because the flavor is more intense that way. But if all you’ve got is tomato sauce, use 2 cups of tomato sauce and 2/3 cup of water instead — and you’ll need to simmer for much longer to let it reduce.
• Besti Powdered Monk Fruit Allulose Blend – The key to making low carb ketchup or keto ketchup is really just the sweetener. This one dissolves effortlessly, and tastes and measures like sugar, so it’s the only one I like in my sugar free ketchup. Notes on other options: Powdered allulose also works great, but add 1 1/2 extra tablespoons. Most other sugar substitutes will crystallize, leaving a gritty or grainy texture. (This includes most brands labeled “monk fruit” or “stevia”, which are usually mainly erythritol or maltodextrin — check the ingredient list and you’ll notice it’s listed first.) Concentrated liquid sweeteners , like liquid monk fruit extract or stevia, would work, but these will leave an aftertaste and you’d need to use much less.
• White Vinegar – To make the ketchup tangy. Apple cider vinegar or white wine vinegar make a decent substitutes, they’re just a bit less neutral in flavor.
• Spices – You’ll need sea salt, onion powder , garlic powder , paprika , ground cloves , and mustard powder . I modeled these after Heinz, but had to improvise because they don’t publish the exact spices. Funny enough, some readers are telling me mine tastes better — so thank you! 😊

How To Make Sugar Free Ketchup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Grab a small saucepan and whisk all your ingredients together, until smooth.
2. Simmer the mixture. Let it gently bubble over low heat, covered, until it thickens up to just how you like it. Don’t forget to give it a stir now and then.

1. Blend until smooth. For the smoothest, silkiest sugar free keto ketchup, pour it into a high-powered blender ( I swear by this one !) and puree. This step is optional, but it makes all the difference if you’re after that classic ketchup texture.

My Recipe Tips

• Stir occasionally, but otherwise keep it covered. The sugar free ketchup can splatter as it simmers, especially as it gets thick, so a lid prevents a big mess.
• Simmering time can vary widely. It can depend on the size of your pan, the exact heat of your stove, and even your brand of tomato paste. Bigger pans will need less time.
• Cooked it too long? Just add more water to thin it out.
• Adjust to your taste. You can always tweak it at the end! If it’s too tart, add a bit more powdered Besti. If it’s too flat, a pinch more salt could do the trick. If it’s too salty, a splash of vinegar can perk it up.

Storage Options

• Store: Pour your keto ketchup into a mason jar or other airtight container (I like to use a squeezable bottle with a flip cap!), and stash it in the refrigerator for up to 2 weeks. If you notice any separation, just shake or stir it, and it’ll be good as new.
• Freeze: You can freeze the whole batch in zip lock bags, but I prefer a silicone ice cube tray , so I can pop out individual portions. (I do this for my sugar-free BBQ sauce as well.) Either way, this sugar free ketchup will keep in the freezer for up to 3-6 months.
• Canning: I haven’t tried it yet, but you should be able to can this in a water bath.

Serving Ideas

You probably already know the most common ways to use ketchup, but here are my healthier versions of the classics:

• Burgers – Slather this ketchup and homemade mayo on your hamburgers tucked between low carb hamburger buns , along with lettuce, tomatoes, and red onions. If you’re grilling for a cookout, my creamy cauliflower potato salad is the perfect pairing.
• Hot Dogs – Make hot dogs on my keto hot dog buns , or try my bacon wrapped hot dogs for something new.
• Chicken – Dip your keto chicken nuggets (pictured above) or crispy low carb chicken tenders into my sugar free ketchup. My kids love them.
• Fries – My fave low carb options are rutabaga fries , jicama fries , or cauliflower tots . If you’re reducing sugar but not strict on carbs, dunk garlic parmesan fries or air fryer french fries instead.
• Meatloaf – Whether it’s a classic meatloaf or my special keto meatloaf , don’t forget to top it with a generous layer of this sugar free ketchup. It adds that perfect tangy finish!

More Homemade Sugar Free Condiments

Did you know how many sauces and dressings you can make at home (with much cleaner ingredients)? Try my versions, all sugar-free and super simple:

Homemade Mayonnaise

Keto Honey Mustard

Sugar Free Teriyaki Sauce

Keto Tartar Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 oz Tomato paste ▢
• 1 cup Water ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 tbsp White vinegar (or apple cider vinegar for paleo) ▢
• 1 tsp Sea salt ▢
• 3/4 tsp Onion powder ▢
• 1/2 tsp Garlic powder ▢
• 1/4 tsp Paprika ▢
• 1/8 tsp Ground cloves ▢
• 1/8 tsp Mustard powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all ingredients in a small saucepan , until smooth.
2. Simmer for about 30 minutes over low heat, with a cover, until the ketchup thickens (reduces) to your desired thickness. (Time will vary widely depending on the size of your pan.) Stir occasionally while simmering. Taste, and adjust salt and sweetener if needed.
3. For the best consistency, puree the ketchup in a high-power blender for at least 30 seconds , until smooth. (This step is optional, but I recommend it for a smooth texture.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 tablespoon

• The entire recipe makes 3/4 cup, or 12 tablespoons.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Ketchup

Gratitude Moment

Here’s me a couple years ago during a YouTube video shoot of making my low carb meatloaf , with this keto ketchup on top as a glaze.

Lately I’ve been thinking about how much I miss making those videos, something I thought I’d never say. As a pretty shy introvert, they were so hard! But they also stretched me to grow, and for that I’m grateful.

In case you missed it, I put a pause on YouTube when we moved to Florida. I needed time to get settled, get new equipment… oh, and figure out how to shoot those videos myself for the first time ever, instead of having help from my videographer friend.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Ketchup

My sugar free ketchup tastes sweet & tangy like the regular kind! It’s easy to make, with simple, natural ingredients and just 2g net carbs.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-low-carb-sugar-free-ketchup-recipe/

Ingredients

• 6 oz Tomato paste
• 1 cup Water
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend
• 3 tbsp White vinegar (or apple cider vinegar for paleo)
• 1 tsp Sea salt
• 3/4 tsp Onion powder
• 1/2 tsp Garlic powder
• 1/4 tsp Paprika
• 1/8 tsp Ground cloves
• 1/8 tsp Mustard powder

Instructions

1. Whisk all ingredients in a small saucepan , until smooth.
2. Simmer for about 30 minutes over low heat, with a cover, until the ketchup thickens (reduces) to your desired thickness. (Time will vary widely depending on the size of your pan.) Stir occasionally while simmering. Taste, and adjust salt and sweetener if needed.
3. For the best consistency, puree the ketchup in a high-power blender for at least 30 seconds , until smooth. (This step is optional, but I recommend it for a smooth texture.)

Maya’s Recipe Notes

Serving size: 1 tablespoon

• The entire recipe makes 3/4 cup, or 12 tablespoons.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Ketchup
• Ingredients & Substitutions
• How To Make Sugar Free Ketchup
• My Recipe Tips
• Storage Options
• Serving Ideas
• More Homemade Sugar Free Condiments
• Sugar Free Ketchup Recipe card
• Gratitude Moment
• Recipe Reviews

Grilling season has officially kicked off, and I’ve got the perfect companion for all your cookout favorites: My sugar free ketchup ! I was never happy with the ingredients in the store-bought stuff, so — many, many taste tests later — this has been my go-to homemade ketchup recipe for years. Guests (and even kids) can’t tell it has no added sugar. And it’s keto, too! Make it with me, and get ready to elevate your burgers , hot dogs, and everything in between.

Why You Need My Sugar Free Ketchup

• Tastes like the real thing – This isn’t just the best sugar free ketchup I’ve ever had… honestly, it’s the best ketchup I’ve had, period. It’s sweet and tangy, it’s smooth and thick, it’s even got umami notes. You’re going to love it.
• Quick and easy to make – Just mix all the ingredients and let them simmer away. It’s so simple. And it lasts beautifully for weeks in my fridge.
• Naturally sweetened, keto, gluten-free, and diabetic friendly – Most store-bought ketchups are packed with added sugars, corn syrup, or artificial sweeteners, like sucralose . Not mine! With just 2 grams of net carbs per serving, this is a true keto ketchup. (In fact, you’ll find it in my Easy Keto Carboholics’ Cookbook with some of my other fave sauces and spreads.) But even if that’s not your jam, this healthy ketchup is also just better for you than those processed ones!

Ingredients & Substitutions

Here I explain the best ingredients for sugar free ketchup, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Tomato Paste – This is the base and the main flavor. I prefer a can of tomato paste combined with a cup of water, rather than tomato sauce, because the flavor is more intense that way. But if all you’ve got is tomato sauce, use 2 cups of tomato sauce and 2/3 cup of water instead — and you’ll need to simmer for much longer to let it reduce.
• Besti Powdered Monk Fruit Allulose Blend – The key to making low carb ketchup or keto ketchup is really just the sweetener. This one dissolves effortlessly, and tastes and measures like sugar, so it’s the only one I like in my sugar free ketchup. Notes on other options: Powdered allulose also works great, but add 1 1/2 extra tablespoons. Most other sugar substitutes will crystallize, leaving a gritty or grainy texture. (This includes most brands labeled “monk fruit” or “stevia”, which are usually mainly erythritol or maltodextrin — check the ingredient list and you’ll notice it’s listed first.) Concentrated liquid sweeteners , like liquid monk fruit extract or stevia, would work, but these will leave an aftertaste and you’d need to use much less.
• White Vinegar – To make the ketchup tangy. Apple cider vinegar or white wine vinegar make a decent substitutes, they’re just a bit less neutral in flavor.
• Spices – You’ll need sea salt, onion powder , garlic powder , paprika , ground cloves , and mustard powder . I modeled these after Heinz, but had to improvise because they don’t publish the exact spices. Funny enough, some readers are telling me mine tastes better — so thank you! 😊

How To Make Sugar Free Ketchup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Grab a small saucepan and whisk all your ingredients together, until smooth.
2. Simmer the mixture. Let it gently bubble over low heat, covered, until it thickens up to just how you like it. Don’t forget to give it a stir now and then.

1. Blend until smooth. For the smoothest, silkiest sugar free keto ketchup, pour it into a high-powered blender ( I swear by this one !) and puree. This step is optional, but it makes all the difference if you’re after that classic ketchup texture.

My Recipe Tips

• Stir occasionally, but otherwise keep it covered. The sugar free ketchup can splatter as it simmers, especially as it gets thick, so a lid prevents a big mess.
• Simmering time can vary widely. It can depend on the size of your pan, the exact heat of your stove, and even your brand of tomato paste. Bigger pans will need less time.
• Cooked it too long? Just add more water to thin it out.
• Adjust to your taste. You can always tweak it at the end! If it’s too tart, add a bit more powdered Besti. If it’s too flat, a pinch more salt could do the trick. If it’s too salty, a splash of vinegar can perk it up.

Storage Options

• Store: Pour your keto ketchup into a mason jar or other airtight container (I like to use a squeezable bottle with a flip cap!), and stash it in the refrigerator for up to 2 weeks. If you notice any separation, just shake or stir it, and it’ll be good as new.
• Freeze: You can freeze the whole batch in zip lock bags, but I prefer a silicone ice cube tray , so I can pop out individual portions. (I do this for my sugar-free BBQ sauce as well.) Either way, this sugar free ketchup will keep in the freezer for up to 3-6 months.
• Canning: I haven’t tried it yet, but you should be able to can this in a water bath.

Serving Ideas

You probably already know the most common ways to use ketchup, but here are my healthier versions of the classics:

• Burgers – Slather this ketchup and homemade mayo on your hamburgers tucked between low carb hamburger buns , along with lettuce, tomatoes, and red onions. If you’re grilling for a cookout, my creamy cauliflower potato salad is the perfect pairing.
• Hot Dogs – Make hot dogs on my keto hot dog buns , or try my bacon wrapped hot dogs for something new.
• Chicken – Dip your keto chicken nuggets (pictured above) or crispy low carb chicken tenders into my sugar free ketchup. My kids love them.
• Fries – My fave low carb options are rutabaga fries , jicama fries , or cauliflower tots . If you’re reducing sugar but not strict on carbs, dunk garlic parmesan fries or air fryer french fries instead.
• Meatloaf – Whether it’s a classic meatloaf or my special keto meatloaf , don’t forget to top it with a generous layer of this sugar free ketchup. It adds that perfect tangy finish!

More Homemade Sugar Free Condiments

Did you know how many sauces and dressings you can make at home (with much cleaner ingredients)? Try my versions, all sugar-free and super simple:

Homemade Mayonnaise

Keto Honey Mustard

Sugar Free Teriyaki Sauce

Keto Tartar Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 oz Tomato paste ▢
• 1 cup Water ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 tbsp White vinegar (or apple cider vinegar for paleo) ▢
• 1 tsp Sea salt ▢
• 3/4 tsp Onion powder ▢
• 1/2 tsp Garlic powder ▢
• 1/4 tsp Paprika ▢
• 1/8 tsp Ground cloves ▢
• 1/8 tsp Mustard powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all ingredients in a small saucepan , until smooth.
2. Simmer for about 30 minutes over low heat, with a cover, until the ketchup thickens (reduces) to your desired thickness. (Time will vary widely depending on the size of your pan.) Stir occasionally while simmering. Taste, and adjust salt and sweetener if needed.
3. For the best consistency, puree the ketchup in a high-power blender for at least 30 seconds , until smooth. (This step is optional, but I recommend it for a smooth texture.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 tablespoon

• The entire recipe makes 3/4 cup, or 12 tablespoons.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Ketchup

Gratitude Moment

Here’s me a couple years ago during a YouTube video shoot of making my low carb meatloaf , with this keto ketchup on top as a glaze.

Lately I’ve been thinking about how much I miss making those videos, something I thought I’d never say. As a pretty shy introvert, they were so hard! But they also stretched me to grow, and for that I’m grateful.

In case you missed it, I put a pause on YouTube when we moved to Florida. I needed time to get settled, get new equipment… oh, and figure out how to shoot those videos myself for the first time ever, instead of having help from my videographer friend.

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Ketchup
• Ingredients & Substitutions
• How To Make Sugar Free Ketchup
• My Recipe Tips
• Storage Options
• Serving Ideas
• More Homemade Sugar Free Condiments
• Sugar Free Ketchup Recipe card
• Gratitude Moment
• Recipe Reviews

Grilling season has officially kicked off, and I’ve got the perfect companion for all your cookout favorites: My sugar free ketchup ! I was never happy with the ingredients in the store-bought stuff, so — many, many taste tests later — this has been my go-to homemade ketchup recipe for years. Guests (and even kids) can’t tell it has no added sugar. And it’s keto, too! Make it with me, and get ready to elevate your burgers , hot dogs, and everything in between.

Why You Need My Sugar Free Ketchup

• Tastes like the real thing – This isn’t just the best sugar free ketchup I’ve ever had… honestly, it’s the best ketchup I’ve had, period. It’s sweet and tangy, it’s smooth and thick, it’s even got umami notes. You’re going to love it.
• Quick and easy to make – Just mix all the ingredients and let them simmer away. It’s so simple. And it lasts beautifully for weeks in my fridge.
• Naturally sweetened, keto, gluten-free, and diabetic friendly – Most store-bought ketchups are packed with added sugars, corn syrup, or artificial sweeteners, like sucralose . Not mine! With just 2 grams of net carbs per serving, this is a true keto ketchup. (In fact, you’ll find it in my Easy Keto Carboholics’ Cookbook with some of my other fave sauces and spreads.) But even if that’s not your jam, this healthy ketchup is also just better for you than those processed ones!

Ingredients & Substitutions

Here I explain the best ingredients for sugar free ketchup, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Tomato Paste – This is the base and the main flavor. I prefer a can of tomato paste combined with a cup of water, rather than tomato sauce, because the flavor is more intense that way. But if all you’ve got is tomato sauce, use 2 cups of tomato sauce and 2/3 cup of water instead — and you’ll need to simmer for much longer to let it reduce.
• Besti Powdered Monk Fruit Allulose Blend – The key to making low carb ketchup or keto ketchup is really just the sweetener. This one dissolves effortlessly, and tastes and measures like sugar, so it’s the only one I like in my sugar free ketchup. Notes on other options: Powdered allulose also works great, but add 1 1/2 extra tablespoons. Most other sugar substitutes will crystallize, leaving a gritty or grainy texture. (This includes most brands labeled “monk fruit” or “stevia”, which are usually mainly erythritol or maltodextrin — check the ingredient list and you’ll notice it’s listed first.) Concentrated liquid sweeteners , like liquid monk fruit extract or stevia, would work, but these will leave an aftertaste and you’d need to use much less.
• White Vinegar – To make the ketchup tangy. Apple cider vinegar or white wine vinegar make a decent substitutes, they’re just a bit less neutral in flavor.
• Spices – You’ll need sea salt, onion powder , garlic powder , paprika , ground cloves , and mustard powder . I modeled these after Heinz, but had to improvise because they don’t publish the exact spices. Funny enough, some readers are telling me mine tastes better — so thank you! 😊

How To Make Sugar Free Ketchup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Grab a small saucepan and whisk all your ingredients together, until smooth.
2. Simmer the mixture. Let it gently bubble over low heat, covered, until it thickens up to just how you like it. Don’t forget to give it a stir now and then.

1. Blend until smooth. For the smoothest, silkiest sugar free keto ketchup, pour it into a high-powered blender ( I swear by this one !) and puree. This step is optional, but it makes all the difference if you’re after that classic ketchup texture.

My Recipe Tips

• Stir occasionally, but otherwise keep it covered. The sugar free ketchup can splatter as it simmers, especially as it gets thick, so a lid prevents a big mess.
• Simmering time can vary widely. It can depend on the size of your pan, the exact heat of your stove, and even your brand of tomato paste. Bigger pans will need less time.
• Cooked it too long? Just add more water to thin it out.
• Adjust to your taste. You can always tweak it at the end! If it’s too tart, add a bit more powdered Besti. If it’s too flat, a pinch more salt could do the trick. If it’s too salty, a splash of vinegar can perk it up.

Storage Options

• Store: Pour your keto ketchup into a mason jar or other airtight container (I like to use a squeezable bottle with a flip cap!), and stash it in the refrigerator for up to 2 weeks. If you notice any separation, just shake or stir it, and it’ll be good as new.
• Freeze: You can freeze the whole batch in zip lock bags, but I prefer a silicone ice cube tray , so I can pop out individual portions. (I do this for my sugar-free BBQ sauce as well.) Either way, this sugar free ketchup will keep in the freezer for up to 3-6 months.
• Canning: I haven’t tried it yet, but you should be able to can this in a water bath.

Serving Ideas

You probably already know the most common ways to use ketchup, but here are my healthier versions of the classics:

• Burgers – Slather this ketchup and homemade mayo on your hamburgers tucked between low carb hamburger buns , along with lettuce, tomatoes, and red onions. If you’re grilling for a cookout, my creamy cauliflower potato salad is the perfect pairing.
• Hot Dogs – Make hot dogs on my keto hot dog buns , or try my bacon wrapped hot dogs for something new.
• Chicken – Dip your keto chicken nuggets (pictured above) or crispy low carb chicken tenders into my sugar free ketchup. My kids love them.
• Fries – My fave low carb options are rutabaga fries , jicama fries , or cauliflower tots . If you’re reducing sugar but not strict on carbs, dunk garlic parmesan fries or air fryer french fries instead.
• Meatloaf – Whether it’s a classic meatloaf or my special keto meatloaf , don’t forget to top it with a generous layer of this sugar free ketchup. It adds that perfect tangy finish!

More Homemade Sugar Free Condiments

Did you know how many sauces and dressings you can make at home (with much cleaner ingredients)? Try my versions, all sugar-free and super simple:

Homemade Mayonnaise

Keto Honey Mustard

Sugar Free Teriyaki Sauce

Keto Tartar Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 oz Tomato paste ▢
• 1 cup Water ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 3 tbsp White vinegar (or apple cider vinegar for paleo) ▢
• 1 tsp Sea salt ▢
• 3/4 tsp Onion powder ▢
• 1/2 tsp Garlic powder ▢
• 1/4 tsp Paprika ▢
• 1/8 tsp Ground cloves ▢
• 1/8 tsp Mustard powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all ingredients in a small saucepan , until smooth.
2. Simmer for about 30 minutes over low heat, with a cover, until the ketchup thickens (reduces) to your desired thickness. (Time will vary widely depending on the size of your pan.) Stir occasionally while simmering. Taste, and adjust salt and sweetener if needed.
3. For the best consistency, puree the ketchup in a high-power blender for at least 30 seconds , until smooth. (This step is optional, but I recommend it for a smooth texture.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 tablespoon

• The entire recipe makes 3/4 cup, or 12 tablespoons.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Ketchup

Gratitude Moment

Here’s me a couple years ago during a YouTube video shoot of making my low carb meatloaf , with this keto ketchup on top as a glaze.

Lately I’ve been thinking about how much I miss making those videos, something I thought I’d never say. As a pretty shy introvert, they were so hard! But they also stretched me to grow, and for that I’m grateful.

In case you missed it, I put a pause on YouTube when we moved to Florida. I needed time to get settled, get new equipment… oh, and figure out how to shoot those videos myself for the first time ever, instead of having help from my videographer friend.