Fermented ketchup recipe that is lightly cultured for a healthy condiment that deliciously adds probiotics and enzymes to any meal.
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.
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 and this no-sugar ketchup brand are both good options if you prefer to buy.
The video included with the recipe below demonstrates how to make ketchup at home. My husband 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.
Easy Homemade Ketchup Recipe
Lightly fermented, delicious tasting homemade ketchup recipe to add probiotics and enzymes to any meal.
Ingredients
- 3 cups tomato paste preferably organic packed in glass jars
- 1/4 cup liquid whey
- 1/4 – 1/2 cup maple syrup dark
- 3 cloves garlic crushed, preferably organic
- 1 Tbl sea salt
- 1/2 cup fish sauce
- 1 pinch cayenne pepper optional
Instructions
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Mix all ingredients together in a clean, wide mouthed mason jar.
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Leave at least one inch at the top of the jar to allow for expansion during the fermentation.
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Leave on the counter for 2 days and then refrigerate.
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The ketchup is well preserved for about 6 months.
Recipe Video
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.
More Fermented Condiments Recipes
Oh sorry ,I didn’t see the previous comment about the probiotic capsule.. another question is the fish sauce added just for flavor?
I want to make this ketchup, my problem is we are dairy free most of the time out of necessity.. My family can handle raw dairy and we do have part in a herd share -however I’ve not been able to get milk from my supplier in several months and raw milk is not available commercially..is there anything I could use instead of whey?.. Kombucha or acidophilus for example.
Hi Sarah!
I forgot to check the ingredients of the fish sauce while at the store and realized when I got home that it has sugar in it. Should I go back and get some without sugar or will this kind be okay to use in a pinch? I’m leaning towards going back if only for the fact that I dont want the unnecessary sugar.
Thanks!
Thank you for all your informative posts! I have enjoyed learning so much just from subscribing to your site. I have a question regarding the whey . . . we have severe allergies to dairy. Could I substitute kefir water instead for the whey portion?
Just use a probiotic capsule.
Thanks! I will try this again with my yogurt whey!
Hi Chanelle, you cannot use cheese whey! That is probably the problem. I’ve been making this ketchup for 10 years and have never had mold even here in hot, humid FL.
Sarah, hi! Wondering if you know about why my ketchup would mold (see previous comment)? Thanks!
I’ve made this recipe twice now, and am trying to get my family used to it (with some success). My big problem is that it keeps molding! Both batches have molded after 1-2 weeks in the fridge. I followed the directions (with the exception of reducing the fish sauce and adding a little extra water in its place). Any idea what may be going wrong? Does it matter if the whey comes from cheese or yogurt? I may have used cheese whey, not sure if it would make a difference though!
Hi Sarah,
2 questions for you: The fish sauce that I bought is cloudy, not clear like yours. All that the ingredient list says is “Anchovies, Salt, Water” Is that still okay? My other question is, all I had at home was a 1 and a half quart jar, is more headspace okay? Or should there only be 1 inch to ferment properly? Thanks!
More space if fine – it just has to be 1 inch or more. Your fish sauce if fine. It was probably filtered.
Thanks for the quick reply!