This No Sugar Ketchup is a healthier, paleo-friendly take on the classic dip—naturally sweetened with dates for just the right balance of tangy and sweet. It’s easy to make, packed with real ingredients, and perfect for dipping, spreading, or drizzling on anything that needs a little extra flavor.
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I’m a condiment person through and through—and this no sugar ketchup has officially earned a permanent spot in my fridge. It’s simple, made with wholesome ingredients, and just the right amount of sweet (thanks to dates, not refined sugar).
Whether you’re slathering it on a burger, dunking fries, or using it as a base for sauces, this paleo-friendly homemade ketchup is a game-changer for anyone looking to clean up their condiments without sacrificing flavor.
Try it with these Crispy Baked Paleo Sweet Potato Fries, or these tasty Paleo Chicken Nuggets.
What I Love About This Recipe
This no sugar ketchup is a flavor-packed upgrade to your condiment lineup. Here is why I love it:
✔ Naturally Sweetened – Made with dates instead of refined sugar, this ketchup has just the right amount of sweetness.
✔ Wholesome & Paleo-Friendly – Crafted with simple, real-food ingredients that fit into paleo and whole food lifestyles.
✔ Versatile & Savory – Perfect for burgers, fries, or even as a base for homemade sauces, like this Paleo BBQ Sauce—this ketchup does more than sit on the side of your plate.
Ingredients
Medjool Dates – Medjool dates are typically larger than other varieties of dates, and more gooey. When soaked these dates will blend smoothly into the ketchup. For the freshest dates, purchase dates that are not pitted and remove the pits yourself.
Tomato Sauce – Canned tomato sauce with minimal ingredients works best for ketchup—no need to spend more money on jarred sauces that contain added oil and spices.
Tomato Paste – Tomato paste adds rich tomato flavor and a bit of natural sweetness.
Apple Cider Vinegar – Vinegar adds the tanginess to ketchup—it's essential.
See the full ingredient list and measurements in the recipe card below.
Possible Substitutions
- Balsamic vinegar can be used in this recipe but it would need to be increased to ½ cup to achieve the appropriate level of tanginess. Other types of vinegar may be used, like white wine vinegar, but adjust to taste for sweeter vinegars.
- Honey or maple syrup can be used in place of dates. Start with ⅓ cup and adjust to taste.
If you try any substitutions in this recipe, please let us know what works in the comments below!
Equipment
For this recipe you will need a high-powered blender. I used a Vitamix Blender, but most higher wattage blenders will work fine.
How to Make Homemade No Sugar Ketchup
Step 1: Measure out ⅔ cup of hot water in a large measuring cup or bowl. Remove the pits from the medjool dates and place in the hot water. Press down to submerged, and soak for about 10 minutes.
Step 2: While dates are soaking, add the remaining ingredients to a high-powered blender. Once dates have soaked and softened, place the dates AND the water into the blender with the other ingredients. Blend for about 1 minute, or until there are no chunks of dates and the mixture is smooth.
Step 3: Transfer the blended mixture into a large saucepan. Heat the mixture on the stove over medium heat, bringing it to a gentle boil. Reduce the heat to low and simmer uncovered for 15-20 minutes, stirring throughout.
Step 4: Once the mixture has thickened and darkened to a rich red color, remove from the heat and allow it to cool. Taste and adjust seasonings as desired.
Commonly Asked Questions
Store this no sugar ketchup in an airtight container or mason jar in the fridge for up to 2 weeks.
For longer storage, you can freeze this ketchup. Simple place fully cooled ketchup in an airtight, freezer-safe container and place in the freezer for up to 2 months. Thaw overnight in the fridge when you're ready to use it.
Yes, you can substitute dates with a small amount of maple syrup or honey if preferred. Keep in mind, dates provide natural thickness and a bit of fiber.
Stored in an airtight container in the fridge, this ketchup will stay fresh for about 2 to 3 weeks. For longer storage, you can freeze it.
For the smoothest texture, a blender is recommended. However, if your dates are soft and well-soaked, you can try mashing and whisking thoroughly—though it may be a bit chunkier. An immersion blender can be used, just make sure to blend in a scratch-proof bowl rather than in the saucepan.
Yes! Because we sweetened with dates, this recipe is Whole30-friendly.
Absolutely! This no-sugar version works great in any dish that calls for ketchup—like meatloaf, sauces, or marinades.
Serving Ideas
This homemade no-sugar ketchup is smooth, tangy, and surprisingly versatile. Here are a few tasty ways to use it:
- Slather it on burgers, sliders, or lettuce wraps
- Serve it as a dipping sauce for these Paleo Chicken Nuggets or these Crispy Gluten-Free Chicken Wings
- French fries or these Crispy Baked Paleo Sweet Potato Fries are an obvious choice
- Use it in place of store-bought ketchup on meatloaf or these Gluten-Free Meatballs
- Stir it into scrambled eggs for a little zip
- Add a spoonful to homemade sauces or marinades for extra flavor
- Use it to make this Paleo BBQ Sauce
- Toss it with roasted veggies or potatoes for a sweet-savory glaze
Dietitian Notes
- Nutrient-Dense – Made with whole food ingredients like dates and tomatoes, this ketchup delivers a dose of potassium, vitamin C, and antioxidants—without any added junk.
- Naturally Sweetened – No refined sugar here! This ketchup gets its subtle sweetness from fiber-rich dates, making it a smarter choice for blood sugar balance with only 2 grams of carbs per serving.
- Simple & Wholesome – With just a handful of pantry staples, this recipe skips the additives and keeps things clean, paleo-friendly, and full of real flavor.
Recipe Tips
- Purchasing medjool dates with the pits in them yields the freshest, gooiest dates. Simply remove the pits before soaking.
- When soaking the dates, DO NOT discard the water. The water goes into the blender to thin the ketchup. Using the soaking water retains as much sweetness from the dates as possible.
- While cooking, be sure to stir frequently to ensure the contents on the bottom of the saucepan doesn't burn.
Try These Other Great Sauce and Dips
Looking for other tasty recipes? Here are a few you might like:
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📖 Recipe
Homemade Paleo No Sugar Ketchup
Equipment
- Large saucepan
- Whisk
- Rubber Spatula
Ingredients
- ⅔ cup Hot water
- ½ cup Medjool dates packed, pits removed (about 6 large dates)
- 8 oz Canned tomato sauce
- 6 oz Canned tomato paste
- ⅓ cup Apple cider vinegar
- 1 teaspoon Sea salt
- ¼ teaspoon Black pepper
- ¼ teaspoon Garlic powder
- ¼ teaspoon Paprika
- ¼ teaspoon Onion powder
Instructions
- Measure out ⅔ cup of hot water in a large measuring cup or bowl. Remove the pits from the medjool dates and place in the hot water. Press down to submerged, and soak for about 10 minutes.
- While dates are soaking, add the remaining ingredients to a high-powered blender. Once dates have soaked and softened, place the dates AND the water into the blender with the other ingredients. Blend for about 1 minute, or until there are no chunks of dates and the mixture is smooth.
- Transfer the blended mixture into a large saucepan. Heat over medium heat, bringing the mixture to a gentle boil. Reduce the heat to low and simmer uncovered for 15-20 minutes, stirring throughout.
- Once the mixture has thickened and darkened to a rich red color, remove from the heat and allow it to cool. Taste and adjust seasonings as desired. Store in an airtight container for up to 2 weeks, or freeze for longer storage.
Notes
- Purchasing medjool dates with the pits in them yields the freshest, most tender dates. Obviously, you will want to discard the pits before soaking.
- When soaking the dates, DO NOT discard the water. The water goes into the blender to thin the ketchup. Using the soaking water retains as much sweetness from the dates as possible.
- While cooking, be sure to stir frequently to ensure the contents on the bottom of the saucepan doesn't burn.
Amanda McGillicuddy says
The perfect household staple!