Through The Fibro Fog

  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
menu icon
go to homepage
  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
subscribe
search icon
Homepage link
  • Spring Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
×
Home » Recipes » Sauces

Carrot Ketchup

Published: Dec 13, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

Jump to Recipe Print Recipe

This flavorful healthy carrot ketchup has the best sweet and spicy taste, and is perfect for dipping your fries in! Quick and easy to make, it's a tasty and healthy alternative to tomato ketchup and is suitable for the AIP and low histamine diet.

Have a peek at my air fryer carrots for another way to enjoy this tasty vegetable!

carrot ketchup in a glass jar with a spoon it next to carrots and beets.

With tomatoes off the menu for many of us with allergies or intolerances to them, so too is regular tomato ketchup. So of course we need a ketchup substitute for our healthy fast food (or perhaps less healthy . . . !).

Making this chunky carrot ketchup recipe is super simple, with just a little time spent steaming the vegetables. We use apple cider vinegar, a touch of garlic and flavorful spices to give that 'zing' that makes ketchup so good on your fries!

Looking for other tasty tomato-free sauces? Do check out my bell pepper nomato sauce and my green pasta sauce!

Jump to:
  • ⭐ Why this recipe is so good
  • 🥕 Ingredients
  • 📖 Swaps and variations
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🥣 More healthy sauces
  • 📖 Recipe
  • 💬 Comments

⭐ Why this recipe is so good

A healthy 'nomato' ketchup. We swap out tomatoes for carrots as they have the best natural sweetness to make the sauce.

Full of spice. Although we aren't making a 'spicy' ketchup, we get a lovely zing from ginger, garlic and spices.

Suitable for an AIP diet. We use vegetables, sweeteners and spices that are suitable for the autoimmune protocol. It's also a low histamine ketchup if apple cider vinegar is tolerated.

🥕 Ingredients

individually labelled ingredients to make carrot ketchup including beets, apple cider vinegar and spices.

All the ingredients and their quantities are set out in the recipe card below.

Some notes on a few of them:

  • Carrots - I use regular orange carrots, but you can add a purple carrot in too if you like!
  • Beets - make sure they are fresh uncooked beets and definitely not those ready-prepared in vinegar!
  • Ginger - I suggest using fresh ginger root as it has a lighter flavor than ground ginger.
  • Salt - personally I use pink Himalayan salt for its health benefits, but regular table salt can be used also.

📖 Swaps and variations

Add black pepper. This will provide a bit of heat to the carrot ketchup, but isn't suitable for those on the AIP diet.

Leave out the cinnamon. If it doesn't work for you, leave out the cinnamon and add a tiny touch of extra turmeric instead.

🔪 Step by step instructions

Just a few steps to make this low histamine carrot ketchup, and all are very easy to do:

diced carrots and beets on a wooden chopping board labelled number one.
diced carrots, beets and garlic in a steamer clove in a pot labelled number two.

Step 1

Dice the carrots and beet into small pieces (image 1).

Step 2

Place the diced carrots, beet and garlic clove in a steamer basket in a pot with water at the bottom. Steam for 10-15 minutes or until the vegetables are fork tender (they don't need to be very soft), then set aside to cool (image 2).

carrots, beets, ginger and spices in a blender cup next to a striped beige cloth labelled number three.
carrot ketchup in a blender labelled number four.

Step 3

Add the vegetables, garlic, apple cider vinegar, spices, ginger, olive oil, maple syrup and salt to a blender cup (image 3).

Step 4

Blend the mixture, adding a couple of tablespoons of water (or more if needed) to adjust the consistency to preference (image 4).

💭 Recipe tips and notes

  • Dice the carrots and beets into small similarly sized pieces so they cook in the same time.
  • Steam the carrots until they are fork tender, using a knife to check they are cooked through.
  • Adjust seasoning to taste preference. Add even more spice if you like!
  • This is a more chunky ketchup but you can add a little more water to the blender to thin the sauce as required.

📋 Frequently asked questions

What does carrot ketchup taste like?

Carrot ketchup has a lovely sweetness, with acidity from the apple cider vinegar and a hint of spice.

Do I have to use beets in my carrot ketchup?

You can easily leave the beets out and replace them with more carrots if you prefer.

How do I use carrot ketchup?

Carrot ketchup can be used in similar ways to regular tomato ketchup, such as on my paprika sweet potato wedges, as a sauce for my honey chicken burger, or any other dish you like!

Is this ketchup suitable for a low histamine diet?

All the ingredients in this ketchup score 0-1 on the SIGHI list. It uses apple cider vinegar, which scores 1 on the list. White distilled vinegar can be used as a swap, which scores 0 on the list. Vinegar is, however, debated as a low histamine food and some persons may not be able to tolerate.

carrot ketchup in a glass kilner jar next to carrots and beets.

🥣 More healthy sauces

Enjoy savory sauces such as my red pepper nomato sauce on pasta, or sweet sauces such as my simple mango coulis for desserts. Some recent recipes to try out:

  • pesto without pine nuts in a light brown bowl with a spoon in it next to fresh basil leaves, olive oil and macadamia nuts.
    Pesto without Pine Nuts
  • pear applesauce in a white bowl with a wooden spoon next to red apples and pears.
    Pear Applesauce
  • mascarpone dip for fruit in a bowl surrounded by fruits, berries and nuts.
    Mascarpone Fruit Dip
  • peach applesauce in a glass jar with a spoonful held above it next to half a peach.
    Peach Applesauce

I'm always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you - so please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

📖 Recipe

carrot ketchup in a glass jar with a spoon it next to carrots and beets.

Carrot Ketchup

Claire
With the best sweetness, spice and zingy flavor, make this easy beet and carrot ketchup as a fun substitute for regular tomato ketchup!
5 from 2 votes
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Sauces
Cuisine American, British
Servings 10 servings
Calories 33 kcal

Equipment

  • Steamer

Ingredients
  

  • 5 carrots tops and tails removed, diced
  • 1 small beetroot tops and tails removed, diced
  • ⅛ cup apple cider vinegar
  • 1 garlic clove
  • 1 teaspoon maple syrup
  • 1 tablespoon olive oil
  • ½ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • 1 tablespoon fresh ginger
  • pinch salt
  • 3 tablespoon water

Instructions
 

  • Place the diced carrots, beet and garlic in a steamer basket (or other steamer) and steam for 10-15 minutes until they are fork tender. Set aside to cool.
  • Add the vegetables, garlic, apple cider vinegar, ginger, spices, olive oil, maple syrup and water to your blender. Blend to a thick sauce. Adjust with more water to preference.

Notes

  • Dice the carrots and beets into small similarly sized pieces so they cook in the same time.
  • Steam the carrots until they are fork tender, using a knife to check they are cooked through.
  • Adjust the amount of vinegar and seasoning to taste preference. Add even more spice if you like!
  • As we use beets, this has a thicker consistency, but you can add a touch more water for a thinner sauce.
  • You can add a grind of black pepper for more spice, but this will mean it is not suitable for an AIP diet.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
  • apple cider vinegar, garlic and ginger, which score 1.

Nutrition

Calories: 33kcalCarbohydrates: 4gProtein: 0.4gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 28mgPotassium: 135mgFiber: 1gSugar: 2gVitamin A: 5098IUVitamin C: 2mgCalcium: 14mgIron: 0.2mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
Tweet
Share
Pin
Share

More Easy & Healthy Sauces

  • a spoonful of red pepper coulis held above a white bowl of coulis next to basil leaves, garlic and a red pepper.
    Simple Red Pepper Coulis
  • passion fruit coulis in a white bowl with a spoonful held above it on a beige cloth next to passion fruit.
    Simple Passion Fruit Coulis
  • lychee syrup in a glass jar with a wooden spoonful held above it next to fresh lychee and a yellow flower.
    Easy Lychee Syrup (Homemade)
  • cherry compote in a glass jar with a spoon in it on a wooden board next to cherries.
    Easy Cherry Compote (2 Ingredients)

Comments

  1. Bridget says

    March 01, 2024 at 6:29 pm

    Are you referring to the large carrots sold individually? Or a bag that includes maybe 8-10 carrots of medium size?

    Reply
    • Claire says

      March 01, 2024 at 6:50 pm

      The recipe calls for 5 carrots, and you would want medium to large in size. If you're on a low histamine diet, please be mindful of the notes around apple cider vinegar before use 🙂

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

More about me →

Spring Dinner Ideas

  • mascarpone chicken with asparagus and mashed potatoes on a light brown plate.
    Mascarpone Chicken
  • broccoli asparagus pasta in a bowl with a brown rim with forks on a white cloth next to it.
    Broccoli Asparagus Pasta
  • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
    Vegetarian Gnocchi Soup
  • creamy pesto gnocchi in a white bowl with a spoon next to fresh basil leaves.
    Creamy Pesto Gnocchi
  • ricotta stuffed chicken breast on a cream plate next to herbs, arugula and sweet potato.
    Herb Ricotta Stuffed Chicken Breast
  • vegetable soup without tomatoes in a white bowl with a spoon in it next to a small bowl of fresh parsley.
    Vegetable Soup without Tomatoes

Featured On

collage of brand names including Parade, Feed Feed, Big Oven, MSN, Food Gawker and Finding Vegan.

Popular Recipes

  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • cod fillet, roasted potatoes and vegetables on a white plate.
    Air Fryer Frozen Cod

As an Amazon associate I earn from qualifying purchases.

Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

veda ambassador logo.

Footer

↑ back to top

About

  • About Me
  • Disclaimer
  • Accessibility
  • Privacy Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact Me

Copyright © 2025 Through The Fibro Fog

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required