If you love ketchup but want a healthier option, you'll love this gluten-free Homemade Ketchup. Created by a Registered Dietitian, this ketchup is naturally sweetened with dates — A whole food that doesn’t spike blood sugar like other sweeteners. It also uses white vinegar to help manage blood sugar levels, making this recipe a smart, diabetic-friendly choice. It's smooth, tangy, and just the right amount of sweet — everything you love about ketchup, made with ingredients that support your health.
Made with all healthful and flavorful ingredients, this quick and easy Homemade Ketchup will be a staple in your house in no time!
This recipe was inspired by my Homemade Hot Sauce and Peanut Dressing for Noodles on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Dates are nutrient-rich, providing fiber for digestion, potassium, magnesium, and vitamin B6. Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
- Tomato paste contains lycopene, the phytonutrient that gives tomatoes their bright red color, and one of the most potent antioxidants. One tablespoon of tomato paste daily significantly reduced gingivitis within one week and improved gum bleeding in periodontal patients. In a human randomized control study, a 'tomato sauce-based dietary intervention' in men with prostate cancer decreased free radical damage to their DNA in white blood cells by 21 percent.
- White vinegar blunts blood glucose and insulin spikes after a meal. It improves both long-term and short-term blood glucose control. All types of vinegar work as they contain the active ingredient, acetic acid. Vinegar has also been shown to restore ovulatory function in women with Polycystic Ovary Syndrome. Just do not drink vinegar straight, as it can cause second-degree caustic burns down the throat.
- Tamari adds rich, savory depth to the flavor while keeping the recipe completely gluten-free.
- Onion and garlic powder aren't just for flavor — they also provide powerful health benefits, helping to support immune function, reduce inflammation, and promote cardiovascular health.
- Optional Spices: Allspice adds a warm, subtly sweet flavor and contains anti-inflammatory compounds. Coriander brings a bright, slightly citrusy note and has been shown to help regulate blood sugar. Cloves contribute a rich, aromatic depth and are packed with antioxidants that can help fight inflammation and protect against chronic disease.
See the printable recipe card below for quantities.
🍅 Substitutions
- White vinegar - Substitute with apple cider vinegar as desired. Apple cider vinegar contains about five to six percent acetic acid, while white vinegar contains five to ten percent. This higher acid concentration makes most white vinegars more acidic.
- Dates - Use 100% date syrup, soaked prunes, or unsweetened applesauce, though these may slightly alter the flavor and glycemic impact.
- Tamari - Substitute with soy sauce or coconut aminos as desired.
- Spices - Use spices you have on hand.
For more healthy dressing recipes, visit my Healthy Dressings page.
📖 How to Make Healthy Homemade Ketchup
This is an overview. The full instructions are in the recipe card below.
- Soften the dates for better blending. Place them in a small saucepan and cover with water. Bring to a gentle simmer and cook for 4 minutes to soften.
- Use dates with pits for more flavor. Drain the soaked dates using a fine mesh strainer, then remove the pits.
- Combine: Add the softened dates to a food processor, followed by the vinegar, tomato paste, tamari, and all the spices — onion powder, garlic powder, coriander, allspice, and cloves. Pour in the water to help everything blend smoothly.
- Blend the mixture until completely smooth, adding extra water as needed to adjust the texture. Taste, add salt as needed, and give it one final blend.
Serve this healthy homemade ketchup alongside my crispy baked tofu for the perfect sweet, tangy, and protein-packed combo.
✔️ Expert Tips
- Simmer the dates before blending to soften them — this makes for a smoother, more easily spreadable ketchup.
- Use whole dates with pits and remove the pits yourself; they tend to be fresher and offer a richer, more complex flavor than pre-pitted dates.
- Spices are optional, but a pinch of allspice, coriander, or cloves adds depth and warmth that takes the flavor to the next level.
- Storage: Refrigerate in an airtight container for up to 1 week.
- Freeze: For longer storage, freeze in an ice cube tray, then transfer the cubes to a freezer-safe bag. They will keep for up to 3 months and are easy to use one at a time as needed.
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🍽️ What to serve with Homemade Ketchup
🙋🏽♀️ Recipe FAQs
Yes! This recipe uses dates as a natural sweetener, providing a rich, caramel-like flavor without the need for refined sugars. Dates have a lower glycemic impact, making them suitable for those monitoring blood sugar levels.
Absolutely. Homemade ketchup allows you to control the ingredients, avoiding added sugars, high fructose corn syrup, and excessive sodium commonly found in commercial versions. By using natural sweeteners like dates and wholesome spices, you create a condiment that's flavorful and healthful.
By utilizing dates for sweetness and incorporating white vinegar, which has been shown to help manage blood glucose levels, this ketchup is a diabetic-friendly alternative to traditional versions laden with added sugars.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Healthy Homemade Ketchup by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Homemade Ketchup
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Ingredients
- ¾ cup Medjool dates (about 8 dates)
- 5 tablespoons white vinegar
- 6 ounces tomato paste
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
- ¼ cup water
- ¼ teaspoon coriander (optional)
- ⅛ teaspoon allspice (optional)
- Pinch of cloves
- 1 teaspoon tamari or soy sauce, or coconut aminos
- Salt to taste
- ¼ cup water
Instructions
- Soften dates: Place the dates in a small saucepan and cover with water. Bring to a gentle simmer and cook for 4 minutes to soften. Drain using a fine mesh strainer, then remove the pits.
- Blend: Transfer the softened dates to a food processor. Add the vinegar, tomato paste, onion powder, garlic powder, coriander, allspice, cloves, tamari, and water. Blend until smooth, adding more water to reach your desired consistency. Season with salt to taste and blend once more.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Dr Corinna says
Just perfect, wonderfully balanced, even my children love it. Thank you!
Nisha Melvani, RDN says
So happy to hear! My kids love it too! Thank you.
Jill says
This sounds delicious - and simple! Have you tried making larger batches and canning it?
Nisha Melvani, RDN says
I have not!
Corinna says
I love it, it turned out perfect and even my children like it
Nisha Melvani, RDN says
So happy to hear! My kids love it too. Thank you.