Keto Ketchup, because you need something to dip the chicken nuggets into
I have a love hate relationship with tomato ketchup. It’s good with certain items and then if you are a ‘food connoisseur’ you kind of look down on it. I scoff at people who need ketchup with their burgers and even more at those who put it on pizza. However there is a certain charm of eating a masala omelet with tomato ketchup as well as dipping those crispy chicken nuggets in some ketchup. Since I recently made some Keto chicken nuggets it seemed like a good time to make some Keto tomato ketchup to go with them. As always I wanted to make it as easy as possible and with as many natural ingredients, at home and with the lowest carb count possible. I remembered the taste of the sauce I made in my Keto Omurice recipe which instantly inspired this recipe. So enough jibber jabber, lettuce cook.
Macros and Serving Info
Now I eyeballed everything as I cooked it and I’ve written the recipe down with the exact measurements. A couple of things to keep in mind are, you want to add the salt and sweetener closer to the end because remember that liquid is going to reduce so if you season in the start and then taste it, you might feel it needs more salt. What will happen though is when it’s 300 ml of liquid and the seasoning is perfect, it will become over seasoned when that liquid is reduced down to say 100ml. So when you are getting closer to the consistency you want, then season. I started with 300 ml of tomato puree which I reduced down to about 105ml so that’s about 7 tablespoons and I’ve used that as a serving size. Also I added a decent amount of butter to give it some fat % but let’s be real, you need to get the high fat from somewhere else, either way this is more of a dipping sauce.
Onions & Storage
Now most ketchup has onions or onion powder and I kept that out to ensure that the carb count is low. At 1g net carbs a serving, which is 1 tablespoon which is 15grams I would say adding onion or onion powder should not be too detrimental. So you can give it a go. I’d say stick to adding about a tsp of onion powder or about 30grams of actual onion. That should definitely give it some more depth of flavour. Now I haven’t stored this ketchup for long but I suspect 2 weeks in the fridge should be fine, the vinegar is what generally keepds ketchup from spoiling. Though I feel there is a whole bunch of other stuff in the bottle that does the job too. So for safety sake, 2-3 weeks in the fridge. If you see any mold or it smells/tastes funky, then it’s off. Happy eating!
Nutrition Info (Per serving)
- Calories: 25
- Net Carbs: 1g
- Carbs: 2g
- Fat: 2g
- Protein: 1g
- Fiber: 1g
This recipe makes 7 servings. 1 serving = 1 tbsp = 15 grams. Get this recipe on myfitnesspal.
Keto Essentials: How to make Keto Tomato Ketchup
- Blend the garlic and tomatoes in a blender to make a puree
- Sieve the puree to remove and seeds and pieces of skin and set aside
- Heat the butter in a heavy bottom saucepan and once melted add in the tomato and garlic puree
- Cook down for 5-7 minutes stirring constantly to ensure nothing sticks
- Add in all the seasonings and vinegar and soya sauce.
- Cook down till it's a nice ketchup like consistency and then remove from the heat and let it cool
- Serve with your favourite snacks.