Healthy Homemade Ketchup Recipe (+ VIDEO)

The king of condiments in the Western world is undoubtedly ketchup. Americans buy over a half billion bottles of ketchup every year. Unfortunately, food manufacturers use GMO high fructose corn syrup as the sweetener of choice — definitely not part of a healthy diet! Organic versions frequently contain sugar and are expensive. Hence, many health conscious households are seeking to make homemade ketchup as a nutritious alternative.

Ketchup originally comes to us from China as a fermented fish sauce. It is definitely a traditional condiment used for centuries as part of healthy ancestral diets. In the modern era, Americans added tomatoes to make the world famous tomato ketchup of today.

Homemade Ketchup

The ketchup recipe below is lightly fermented using the Nourishing Traditions method. This process utilizes beneficial bacteria to quickly and safely transform the ingredients into an enzyme rich, probiotic filled condiment. Using these “live” foods greatly assists digestion when used in conjunction with a meal of cooked foods. Bring on the grassfed burgers and homemade French fries !

It is important to learn how to make healthy homemade ketchup for your family. If you simply don’t have the time, at least consider purchasing quality ketchup without GMOs. This brand sweetened with honey instead of sugar is a good option. However, it is considerably more expensive than making it yourself.

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Easy Homemade Ketchup Recipe

Lightly fermented, delicious tasting homemade ketchup recipe to add probiotics and enzymes to any meal.

Prep Time 5 minutes

Servings 1 quart

Author Sarah

Ingredients

• 3 cups tomato paste preferably organic packed in glass jars
• 1/4 cup liquid whey
• 1/4 - 1/2 cup maple syrup dark
• 1 pinch cayenne pepper
• 1 Tbl sea salt
• 3 cloves garlic crushed, preferably organic
• 1/2 cup fish sauce

Instructions

1. Mix all ingredients together in a clean, wide mouthed mason jar. 

2. Leave at least one inch at the top of the jar to allow for expansion during the fermentation.

   

3. Leave on the counter for 2 days and then refrigerate. 

4. The ketchup is well preserved for about 6 months.

Recipe Notes

Use 1/4 tsp cayenne pepper for a more powerful tasting ketchup.

Make sure the fish sauce you use contains ONLY anchovies and salt as the listed ingredients. Many brands contain MSG and/or added sugar.

Homemade Ketchup Video Demonstration

The video below demonstrates how to make ketchup at home. My family loves it. My husband in particular finds it helpful for improving digestion and reducing bloating when eaten with a meat based meal.

I also use it as a base for other condiments like thousand island dressing or fermented barbecue sauce.

Like the written recipe, it is lightly fermented to add probiotics and enzymes. The fermentation process also boosts nutrition and digestibility. It’s like adding a tasty enzyme pill to any meal of cooked foods.

More Fermented Condiments Recipes

Corn Relish

Homemade mayo

Cilantro Salsa

Fermented mustard

Sarah

The Healthy Home Economist holds a Master’s degree from the University of Pennsylvania. Mother to 3 healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, ABC, NBC, and many others.