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Substitute for Ketchup


Ketchup is one of the most popular and beloved condiments in the world. You are sure to find a bottle of ketchup in most American homes. With summer barbeque season upon us, the condiment is featured in meals even more than usual. Keep reading below to learn more about the best substitute for ketchup.

glass jar with ketchup with two bottles of ketchup

What Is Ketchup? 

Ketchup is a condiment often made with tomatoes, vinegar, and assorted spices like salt, pepper, and onion powder. It has a smooth consistency and rich infused tomato flavor. The condiment is often used as a topping or dipping sauce for a myriad of meals. 

Originally, ketchup was made with ingredients like anchovies, kidney beans, mushrooms, and walnuts. However, the recipe was evolved to use tomatoes back in 1876 when it first went on sale by the F & J Heinz Company. They are currently one of the most well-known producers of the condiment today.  

Best Substitutes For Ketchup 

While preparing some homemade ketchup is a great way to enjoy the health benefits the condiment has to offer, you may not always have the time or ingredients. Check out the list below for a few superb alternatives to ketchup that are worth a try:

1. Barbeque Sauce 

Barbeque sauce is one of the most popular and versatile condiments on the market. It may be featured in meals as a marinade, topping, or dipping sauce. The condiment typically boasts a rich, tangy flavor with sweet or spicy notes. 

Much like ketchup, many store-bought barbeque sauce varieties contain added sugars and preservatives. Crafting a homemade version of the condiment is an excellent option to limit your sugar intake. Our homemade barbeque sauce recipe features clean ingredients to create a balanced flavor. Pair this tasty condiment with hearty chicken dishes, baby back ribs for a delightful meal. 

2. Mustard

You can easily omit ketchup for its yellow partner in crime, mustard. While mustard and ketchup have entirely different flavors, they are often paired together as toppings for hamburgers, hot dogs, and other American staple dishes. Thus, if you want to cut back on your ketchup intake, you can just skip using it altogether and add mustard. Mustard, particularly Dijon mustard, makes for a great sandwich or wrap spread for some added flavor. 

3. Salsa 

Salsa is a phenomenal substitution for ketchup. It contains the same base ingredient, fresh tomatoes, often without any added preservatives or artificial flavors. Salsa is also incredibly simple to make at home using all-natural ingredients. The condiment is traditionally made with tomatoes, onions, garlic, chilies, and lime juice. You can add some extra heat by adding some spicy jalapenos to your dish.

4. Sun-dried Tomato Hummus 

Hummus is one of the healthiest spreads made entirely of natural ingredients. The primary ingredient in most hummus varieties is chickpeas.  However, hummus is not the most keto-friendly option since chickpeas contain a significantly high content of carbohydrates. 

5. Tomato Paste 

Tomato paste, a key ingredient in ketchup recipes, may be used on its own as an alternative to the condiment. It is pretty low in calories, containing about fifteen calories per serving without any added fats. The paste is simply made with concentrated tomatoes that are reduced over an extended period to remove any excess moisture.

The condiment can be incorporated into a variety of meals and is most commonly used as a base for several pasta sauces. Many people feature tomato paste in meatloaf recipes as an alternative to ketchup since it is much lower in sugar and sodium while providing the same yummy flavor. 

Is There a Healthy Version of Ketchup? 

Ketchup boasts a relatively low-calorie count in comparison to other mainstream condiments. It contains approximately nineteen calories per serving. Despite being low-calorie, the condiment often contains excessive amounts of sugar and sodium. Several store-bought brands, even include high fructose corn syrup in their recipes.

For a healthier ketchup substitute, look into different organic brands that contain less sodium and no artificial sugars. Some organic ketchup varieties on the market include Annie’s Organic Ketchup, Hunts 100% Natural Tomato Ketchup, and Trader Joe’s Organic Ketchup. 

However, the best option is to make your own version of ketchup at home. This method allows you to incorporate simple ingredients while cutting back on your sugar intake. You can enjoy your favorite condiment without any guilt using the simple recipe below: 

Recipes To Enjoy With Ketchup

Crispy Roasted Sweet Potato Fries

sweet potato fries on the white plate with ketchup in the small dish

Keto Fried Okra

plate with fried okra and chicken

Garlic Smashed Potatoes

oval white plate with baked potatoes and small dish with ketchup

Sheet Pan Breakfast with Eggs and Sausage

white plate with sunny side up eggs, cubed potatoes with ketchup sauce

Mozzarella Stuffed Meatloaf

plate with meatloaf stuffed with melting cheese

Crispy Beef Quesadillas

large white plate with sliced quesadillas and small dish filled with dressing

In Conclusion 

There is definitely a healthy way to enjoy everyone’s favorite condiment, ketchup, without feeling any guilt. Make your own at home or incorporate nutritious substitutes to your meals to enjoy the ketchup’s incredible flavor. 



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