Tip: Make Your Own Healthy Ketchup

This no-sugar-added, grown-up ketchup will blow your mind. Here's how to make it.

Hey, you know that tomato condiment you buy at the store and put on everything? That's not ketchup. That's the junk-food, candified, mass-produced ugly stepchild of real ketchup. Not even close to the real thing, and not very good for you.

The good news is you can make your own in less than three minutes. It's healthy and packed with good stuff like lycopene, which may decrease the risk of prostate cancer. This homemade version has twice the flavor of store-bought and none of the corn syrup or other questionable stuff.

Healthy Homemade Ketchup Recipe


  • 1 six-ounce can tomato paste, organic (100% pure tomato pulp)
  • 2-3 tablespoons apple cider vinegar
  • 1/3 cup water
  • 1/4 teaspoon dry mustard powder
  • 1/4 teaspoon cinnamon
  • 1 pinch ground cloves
  • 1 pinch ground allspice
  • 1 pinch powdered cayenne pepper
  • 1/4 teaspoon salt
  • Optional: 1 teaspoon of your favorite low or zero-calorie sweetener


Place all ingredients in a bowl and whisk until combined.

Try These Variations

  1. Add more or less water if you want it thinner or thicker.
  2. Change the vinegar to change the flavor. Balsamic is awesome.
  3. Adjust spices for endless variation. Garlic and onion powder work well. Diced peppers will add a kick.
Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. As part of his investigative journalism for T Nation, Chris was featured on HBO’s "Real Sports with Bryant Gumble." Follow on Instagram