A quick, clean homemade ketchup made with tomato paste, maple syrup, and simple seasonings — no high fructose corn syrup, no complicated ingredients, and nothing you can’t pronounce.
This homemade ketchup without high fructose corn syrup came together on a day I wasn’t even planning to make ketchup.
My husband and sons had spent the afternoon at a junkyard looking for an engine part. On the way home, they stopped for burgers and fries from their favorite local burger joint and brought everything back to eat at the house, since they were coming home dirty, eating out wasn’t really an option. I didn’t go with them. Junk yards are not my idea of a good time. But I also didn’t want to sit there watching everyone eat burgers and fries while I had nothing comparable.
So I made my own homemade ketchup.
A grass-fed burger patty with caramelized onions and mushrooms. And sweet potato fries — which I usually eat with just seasonings, no sauce. But that day, I wanted something to dip them in.
I didn’t have an avocado, so guacamole was out. What I did have was a tube of tomato paste in the refrigerator that needed to be used up. I started cooking it on low with a little garlic powder, onion powder, and ground mustard powder. It tasted pretty good — but it needed just a touch of sweetness. A tablespoon of pure maple syrup. That was it.
I had accidentally made the perfect quick ketchup.
I’ve been making it ever since, and I’ll never go back to the bottled version. Not just because this one is cleaner — but because tomato paste from a tube has a richer, more intense tomato flavor than anything that comes out of a bottle. Once you taste the difference, there’s no comparison.
Table of Contents
Why This Homemade Ketchup Without High Fructose Corn Syrup Matters
Most people don’t read the ingredient label on their ketchup. I didn’t either — until the day I picked up my husband’s bottle in the refrigerator and actually looked.
The first thing that jumped out was high fructose corn syrup. Then I kept reading. Distilled vinegar. Natural flavors. The ingredient list was long and unrecognizable for something that should just be tomatoes and seasoning. That was enough for me.
Why Every Ingredient Earns Its Place
Tomato paste from a tube: I’d already been using organic tomato paste in a tube for several years before I made this ketchup — and for good reason. Most canned tomato paste contains citric acid as a preservative. It’s not from citrus fruits. The tube version has one ingredient: organic tomatoes. That’s it. It’s a little harder to squeeze out than opening a can, but knowing exactly what’s in it makes it worth it. It also has a richer, more intense tomato flavor than canned — once you taste the difference, you won’t go back. I buy the brand Simple Truth from Kroger, but you can also find it on Amazon — always check the ingredient label before buying.
🌿 Healing Tip:
The citric acid found in most canned tomato paste — and many other processed foods — is not the same as the natural citric acid in fruit. It is produced industrially through a fermentation process using simple sugars and Aspergillus niger, a species of black mold. Research published on PubMed confirms that Aspergillus niger is an opportunistic pathogen commonly found in indoor and outdoor environments, with spores capable of being deposited in the bronchioles of the human respiratory tract. A separate PubMed study documents that citric acid production via Aspergillus niger fermentation replaced lemon extraction as the dominant commercial method after its industrial potential was discovered. Regulatory agencies consider the end product safe, and residual mold proteins are typically removed during processing. But for people with MS — where immune regulation and gut health are central concerns — choosing to avoid processed citric acid is a reasonable and informed personal decision. Switching to organic tomato paste in a tube is one of the simplest ways to do that.
🌿 Healing Tip:
Tomato paste is one of the most concentrated sources of lycopene available — far more concentrated than fresh tomatoes. Lycopene is a powerful antioxidant that has been studied for its role in reducing oxidative stress and supporting cardiovascular and immune health. Cooking tomatoes increases lycopene bioavailability significantly, which means tomato paste delivers more of this protective compound per tablespoon than raw tomatoes ever could.
Filtered water: Just enough to thin the tomato paste to a pourable, dippable consistency. Start with four tablespoons and adjust from there depending on how thick you like your ketchup.
Raw honey or maple syrup: One tablespoon is all it takes to balance the natural acidity of the tomato paste and give the ketchup its familiar sweetness. I use maple syrup — it blends in smoothly and adds trace minerals along with its sweetness. Raw honey works equally well and adds its own antimicrobial properties. Either way, you’re using a fraction of the sugar found in store-bought ketchup, without the blood sugar spike that comes from high fructose corn syrup.
Onion powder and garlic powder: These two spices build the savory depth that makes ketchup taste like ketchup rather than just seasoned tomato paste. A quarter teaspoon of each is enough to round out the flavor without dominating it.
Ground mustard powder: The ingredient most people wouldn’t think to add — and the one that makes the biggest difference. A small amount of mustard powder adds a subtle tang that replicates the vinegar note in store-bought ketchup without needing any vinegar at all.
Himalayan pink salt: Just a pinch pulls everything together and brightens the tomato flavor.
Ground cloves (optional): A tiny pinch adds warmth and complexity that’s hard to place but noticeably good. It’s optional, but worth trying at least once.
🌿 Healing Tip:
Sea salt can contain trace amounts of heavy metals like lead, arsenic, cadmium, and aluminum. If you are avoiding heavy metals, buy Himalayan pink salt instead.
Ways to Use Homemade Ketchup
This ketchup works anywhere you’d use the store-bought version — and a few places you might not expect.
If you love potatoes for breakfast, try my crispy Healthy Hash Browns. They’re the perfect match for this homemade ketchup and make an easy, anti-inflammatory breakfast.
As a dipping sauce for sweet potato fries. This is how it started for me, and it’s still my favorite use. The natural sweetness of the sweet potato and the rich tomato flavor of this ketchup are a perfect match.
Mixed with avocado as a dipping sauce for finger steaks. Mash a ripe avocado with a squeeze of lemon juice and a pinch of garlic powder, then swirl in a spoonful of this ketchup. It’s a clean, creamy version of the classic ketchup and mayo dipping sauce — and it’s exactly what I serve with my healthy Idaho finger steaks.
Stirred into the sloppy Joe filling. A tablespoon or two added to my healthy sloppy Joe recipe deepens the tomato flavor and adds a touch more sweetness to the sauce.
As a burger condiment. On a grass-fed burger patty with fried onions and mushrooms — which is exactly what I was eating the day I invented this recipe.
As a base for homemade BBQ sauce. Add a little more maple syrup, a splash of coconut aminos, smoked paprika, and a pinch of cayenne. Stir and taste. You have a clean, quick BBQ sauce with no questionable ingredients.
Common Questions
Why use tomato paste instead of fresh tomatoes? Tomato paste is already cooked and concentrated, which means richer flavor, more lycopene, and no extra cooking time. It’s also shelf-stable and easy to keep on hand. The tube format in particular keeps the tomato paste fresh without waste — squeeze out what you need and refrigerate the rest.
Can I use apple cider vinegar? Yes, if you have it and want a more traditional ketchup flavor. Add a teaspoon at a time and taste as you go. This recipe was designed without it because I didn’t have any the day I made it — and I haven’t missed it since.
How long does it keep? Up to two weeks in a clean glass jar or container with a tight-fitting lid in the refrigerator. I use a small mason jar.
Can I double the recipe? Easily — just scale everything up and store in a larger jar. It reheats well if you want to use it warm.
Is this recipe good for the whole family? Yes — and this is one of the things I love most about it. It tastes like real ketchup. There’s nothing about it that signals “health food” to someone who isn’t thinking about their diet. It’s just good ketchup, made with real ingredients.
Homemade Ketchup Without High Fructose Corn Syrup
Here’s all you need to make homemade ketchup without high fructose corn syrup:
- tomato paste from a tube — no citric acid
- filtered water
- Raw honey or pure maple syrup
- Onion powder
- Garlic powder
- Ground mustard powder
- Himalayan sea salt
- Ground cloves (optional)
Once you make your own homemade ketchup, it’s hard to go back to the bottle — especially when you know what’s in it. If you try this recipe, leave a comment below and let me know what you served it with. I read every single one.
Recipe
Homemade Ketchup
Equipment
- Small saucepan
- Whisk
- Glass jar for storage
Ingredients
- 4 ounces tomato paste, from a tube (½ cup)
- 4 tablespoons filtered water
- 1 tablespoon raw honey or pure maple syrup, adjust to taste
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon ground mustard powder
- ⅛ teaspoon Himalayan sea salt (a pinch)
- pinch ground cloves (optional)
Instructions
- In a small saucepan, combine the tomato paste and water. Whisk until smooth.
- Place over low heat and add the honey or maple syrup and all seasonings. Stir to combine.
- Cook over low heat, stirring constantly, for 5–10 minutes until it reaches your preferred consistency.
- Taste and adjust sweetness or seasoning as needed.
- Remove from heat and let cool completely.
- Transfer to a clean glass jar with a tight-fitting lid and refrigerate for up to two weeks.
Notes
- Look for tomato paste in a tube with one ingredient: tomatoes. No citric acid.
- For a thinner ketchup, add water one tablespoon at a time until it reaches the consistency you like.
- For a BBQ sauce variation, add more maple syrup, a splash of coconut aminos, smoked paprika, and a pinch of cayenne.
If you liked this homemade ketchup recipe, you may also like these recipes:
Healthy Sloppy Joe Recipe with Coleslaw Mix (MS-Friendly & One-Skillet Easy)
If you’re looking for a saucier, more traditional sloppy Joe flavor, stir in a tablespoon or two of homemade ketchup along with the tomatoes
The Best Egg-Free Sweet Potato Salad (A Gut-Healthy Twist on a Classic)
Potato salad tastes great with homemade ketchup.
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