Let's explore the keto compatibility of ketchup, America's favorite sweet and tangy condiment.
In this guide we will discuss why traditional ketchup is NOT keto friendly, which brands of ketchup to buy at your local grocery store (or online) that work on a ketogenic diet, and touch on the health benefits of tomatoes.
Plus, we'll leave you with a mouthwatering keto-friendly meatloaf recipe that allows our keto-friendly ketchup recommendations to shine.
Will Ketchup Kick Me Out Of Ketosis?
In order to maintain a state of ketosis while adhering to the keto diet, you must limit the amount of carbs you're eating each day. By doing so, the body makes a switch to using ketones to fuel the body instead of glucose.
The exact amount of carbs to minimize is determined by your biological individuality and lifestyle, but the general consensus is to keep your carb intake under 30-50 grams a day.
So, is ketchup keto and will it kick me out of ketosis? Possibly. It all depends on what you're eating your ketchup with and what kind of ketchup you're using.
If you're stopping into McDonald's for a quick bite, and are wondering, "Is McDonald's ketchup keto?", you may need to step back and ask the bigger question. Is eating a keto meal even possible at McDonald's? Because it doesn't really matter if McDonald's ketchup is keto or not if it's highly likely you'll be kicked out of ketosis by everything else on the menu.
(And just to answer the question, McDonald's ketchup is not keto and contains both high fructose corn syrup and corn syrup.)
From a carb count perspective, 1 tablespoon of store-bought regular ketchup contains about 5 grams of total carbohydrates. This could easily add up depending on what you're eating during the day.
But keep reading, because we've found incredible ketchup brands with carbs as low as 2 grams per serving.
What Ketchup Is Keto Friendly?
When looking for keto-friendly ketchup, there were a couple of standards we wanted to meet to ensure you are enjoying the highest quality tomato ketchup on the market. The standards are;
- Must be made with high quality natural ingredients.
- Ketchup must have no added sugar or extremely minimal amounts. The most important part was avoiding high fructose corn syrup and corn syrup.
Here are the brands that met our criteria that we think you will love! All these keto-friendly ketchup brands can be bought at your local grocery store or online.
- Primal Kitchen Organic Unsweetened Ketchup - Primal Kitchen offers organic, unsweetened ketchup in both traditional and spicy flavors. It's Whole30 Approved, Paleo and Keto Certified, vegan, and gluten free. It's made with organic tomato concentrate, organic balsamic vinegar, salt, organic spices, organic onion powder, and organic garlic powder. And it contains just 2 grams of net carbs for 1 tablespoon serving. This is our #1 choice because of the high-quality organic ingredients and it's availability, as it can be found in most grocery stores.
- G Hughes Sugar Free Ketchup - With only 1 gram of net carbs this is the most keto-friendly of all the ketchup recommendations. Plus it taste like regular ketchup.
- Trader Joe's Organic Ketchup - With only 3 grams of total carbs, and no added sugar, this is a great (and affordable) option. It's worth mentioning that this ketchup is also organic and free of GMOs. It is also free of corn syrup and high fructose corn syrup. This can be purchased online or at Trader Joe's grocery stores.
- First Field Jersey Ketchup - This ketchup needed to be added to this list for its exceptional ingredients. First Field Jersey uses vine-ripened tomatoes and bottles their ketchup in small batches to retain the flavor of the tomatoes at their peak. This ketchup contains a small amount of organic sugar, but the carb count is still fairly low at 3 grams of total carbs per tablespoon. When you have great flavor, you use less of a condiment, and that is what we had in mind with this option. This tomato ketchup can be purchased online.
- True Made Foods No Sugar Veggie Ketchup - This veteran-owned company has created a ketchup that's sweetened with veggies and fruits. How genius is that? With just 3 grams of carbs per tablespoon, this ketchup contains simple ingredients like tomato paste, apples, carrots, squash, spinach, vinegar, and spices. It's Paleo and Keto-friendly, Whole30 Approved, gluten-free, non-GMO, and vegan. This ketchup can be purchased online and is in most major grocery store chains.
- Lakanto Monk Fruit Sweetened Ketchup - With only 2 grams of net carbs, it's sweetened with monk fruit sweetener and is a good solution if you're a big ketchup fan who's struggling with enjoying meals without it. Lakanto products can be purchased at their website, but they also have products in major grocery store chains as well.
Is Tomato Sauce Keto?
Since we are on the topic of tomatoes, we thought you might want to know about other tomato-based sauces - pasta sauce, bbq sauce, and pizza sauce. Are these sauces keto? Probably not.
Most store-bought sauces and condiments contain added sugar, high fructose corn syrup, and other additives that are not optimal for the body.
However, many brands have recognized that consumers are seeking out great flavor and high-quality ingredients, thus companies are introducing superior products which are available both online and in stores.
So, there are keto options out there, you just have to put on your investigator hat and really dive into the ingredient list to find them. Here are a few more of our favorite sauces and condiments that will work on a low-carb diet.
- Primal Kitchen Classic BBQ Sauce
- Yo Mama's Classic Pizza Sauce
- Cucina Antica Keto Marinara
- Siete Foods Botana Sauce
- Mina Shakshuka Sauce
Health Benefits of Tomatoes
Tomatoes, the primary ingredient in ketchup, bring more to the table than just flavor. They are rich in;
- Vitamins A - comes from the antioxidant "Beta Carotene" which is found in tomatoes.
- Vitamin C - one medium-sized tomato can provide about 28% of recommended daily intake.
- Vitamin K - important for blood clotting and bone health.
- Potassium - studies have shown that this mineral may beneficial for blood pressure control and heart disease prevention.
- Antioxidants - like Lycopene which is typically found in red fruits and may have many beneficial health benefits.
Tomatoes have been linked to improved heart health, reduced inflammation, and enhanced digestion. Opting for keto-friendly ketchup and sauces allows you to reap these overall health benefits without compromising your goals. Plus, we'd hate for you to miss out on all the beautiful variations the tomato family has to offer.
If you are wondering which other fruits (yes, Tomatoes are a fruit), you can enjoy on a low carb diet, please see our list of 18 low-carb fruits.
Different Varieties of Tomatoes
There are so many different types of tomatoes to enjoy as a sauce or fresh off the vine. Here are some of our favorites.
Cherry Tomatoes - Cherry tomatoes are great in salads or as a snack and are bursting with flavor. They are bite-sized, sweet, and juicy. They would also be great on skewers and kebabs. Go check out our Grinder Salad recipe for a hearty salad with juicy cherry tomatoes.
Roma Tomatoes - Roma tomatoes are traditionally used in Italian tomato sauces and are also known as plum tomatoes. They are sweet and juicy and are great for sauces or quartered and added to salads. Give them a try by making this Cucumber Salad at your next family gathering.
Beefsteak Tomatoes - These tomatoes are large and firm and are perfect for sandwiches, hamburgers, or enjoyed on their own with salt and pepper. Beefsteak tomatoes tend to get mealy if not eaten when fresh and ripe, so try growing this one in a pot and enjoy them fresh.
Heirloom Tomatoes - These tomatoes vary in size and color and add vibrancy and flavor to any dish they are in. They can range in color from yellow to green to deep purple. The taste is rich and usually sweeter than store-bought tomatoes.
With any variety of tomatoes, they are universally best when fresh and ripe. It doesn't take much to grow your own red ripe tomatoes in a pot on your front porch. Give it a try and let us know which variety is your favorite in the comments below!
Our Favorite Keto Condiment (and Sauce) Recipes
We've gathered our favorite homemade recipes for condiments and sauces that are keto-friendly and perfect for parties. Impress your guests with these simple low-carb flavor enhancers.
- Sugar-Free Salad Dressing
- 4 Ingredient Guacamole
- Keto Pizza Sauce
- Keto Enchilada Sauce
- Keto BBQ Sauce
- Keto Salsa
- Keto Queso
LET'S GET SOCIAL, you can follow Four Score Living on Pinterest. You can also leave a comment below if you have any questions.
📖 Recipe
Low Carb Meatloaf Recipe
Equipment
Ingredients
- 1 lb. lean ground beef or ground turkey
- 1 large egg room temperature
- ¼ cup sugar-free ketchup
- ¼ cup mustard
- ½ small onion diced
- ½ small zucchini shredded
- ½ cup keto breadcrumbs or almond meal, or ground pork rinds
- 1 teaspoon salt
- ½ teaspoon of black pepper
- 1 teaspoon gluten-free Worcestershire sauce
Instructions
- Preheat oven to 350°F (180°C).
- In a large mixing bowl, blend all ingredients.
- Press the meatloaf mixture into a loaf pan, or 8x8 square pan.
- If desired, brush the top with sugar-free ketchup half way through baking.
- Bake 1 hour.
- Let cool for ten minutes. Serve hot.
- Store leftovers in an airtight container in the refrigerator.
Notes
- When pressing the meatloaf mixture into the loaf pan, don't pack it in too firmly. There is no need to press down on the mixture. Simply spoon it in as it will conform to the loaf shape of the pan.
- Cook to 160 degrees. Once removed from the oven, the meatloaf will continue to cook and the internal temperature will rise to 165 degrees. If you wait till the temperature reaches or passes 165 degrees in the oven, you run the risk of drying out your meatloaf.
- You can leave out the veggies if you like, but they add flavor and moisture to the recipe.
- Note: If you use pork rinds or almond flour, the meatloaf won't hold together but it will still taste great.
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- Fridge - If you have any leftovers, refrigerate in an airtight container or tightly wrap with plastic wrap, for 3 to 4 days.
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- Reheat - To reheat, preheat the oven to 250 degrees F, then transfer the meatloaf into the oven. Use a meat thermometer to tell when the inside of the meatloaf has been heated. For the best results, pour some beef broth or water over the meatloaf to stop if from drying our. You can also reheat in the microwave or on the stove.
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- Freezer - Leftovers can also be stored in the freezer for up 3 months. After that amount of time, the quality and texture will start to be affected. Wrap your meat loaf tightly then place in an airtight container or freezer safe bag.
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