Here’s a Low Histamine Ketchup recipe that is so easy and incredibly delicious, too. Removing vinegar and ketchup when you’re on a low histamine diet is tough—especially when it feels like all your favorite condiments are suddenly off-limits. Ketchup is more than just a sauce; it’s a staple—something to dip fries in, spread on burgers or mix into dressings and glazes. But when you’re avoiding tomatoes, vinegar, and other high-histamine triggers, condiment options are limited. That’s where this quick, easy and tasty low histamine “nomato” ketchup is a lifesaver. It’s completely nightshade-free, naturally sweetened and made with nourishing ingredients you can feel good about!
This recipe is a game-changer. It blends earthy beets, a veggie-rich base and savory herbs into a smooth sauce that mimics the real thing—without any of the histamine stress. Plus, it’s freezer-friendly, so you can batch-make it and always have it on hand. I’m busy adding to my histamine section, so you can expect more recipes soon! In the meantime if you love this low histamine ketchup, try my Low Histamine Green Goddess Dressing, Low Histamine Green Pesto and this Low Histamine Ranch Dressing!
WHY YOU’LL LOVE THIS RECIPE
It gives you all the savory, sweet and herby vibes of classic ketchup—without the histamine-heavy tomatoes.
Made with beets, mirepoix and herbs, it’s designed to soothe rather than irritate sensitive systems.
I love the natural sweetness from the honey!
It contains zero nightshades, vinegar or dairy—perfect for those with dietary sensitivities.
It’s great to make a big batch of it, freeze in small portions and always have a ketchup ready to go.
Everyone loves its bright color!
You can tweak the herbs, sweetness or blend it with low histamine pesto for a totally new recipe.
WHAT IS A LOW HISTAMINE DIET?
A low histamine diet focuses on avoiding foods that are high in histamine or that trigger the release of histamine in the body. Histamine is a natural compound involved in immune responses, digestion and brain function—but when there’s too much histamine or the body can’t break it down properly, it can lead to a range of symptoms.
People typically go on a low histamine diet to help manage a condition called histamine intolerance or issues related to mast cell activation syndrome (MCAS). In these cases, the body either produces too much histamine or can’t clear it out efficiently—often due to low levels of the enzyme DAO (diamine oxidase), which helps break histamine down.
Common symptoms of histamine issues include: headaches, migraines, fatigue, brain fog, anxiety, mood swings, skin issues (hives, eczema, flushing), digestive problems, nasal congestion or allergy-like symptoms, heart palpitations or dizziness after eating.
Personally, as someone with MCAS, I have seen huge success with a low histamine diet. I think it is important to remember though that it is not a lifelong diet and the goal is to be able to eat all foods. Plus, dietary histamine is actually only a small part of the histamine bucket. A temporary low histamine diet can be super beneficial, but you also want to make sure you aren’t depleting yourself of nutrients or lacking a diverse gut flora. It is also important to work with a practitioner on this diet!
I have several lower histamine recipes on my blog and I am going to be adding a lot more in the coming weeks! I have low histamine key to make it easy for you to find them. It is also important to remember that everyone is different in terms of what they can tolerate and my recipes will have a range of ingredients and suggestions! You will also find that many low histamine lists are different and contradict themselves. I think it is super important to listen to your body and try not to stress over it too much. When I was more strict with low histamine, I followed the SIGHI list!
EQUIPMENT NEEDED
Grab your blender and a pot for this recipe.
INGREDIENTS NEEDED
Avocado oil: A neutral, low histamine oil perfect for sautéing your veggie base. I love its smooth texture.
Mirepoix (onion, carrot, celery mix): This trio brings natural sweetness, umami and depth without tomatoes. It’s great for flavor building.
Shredded beets: Beets add a rich color and gentle sweetness. They’re also easy to tolerate for most people.
Garlic powder: This adds delicious flavor!
Salt: Seasoning is key for great taste!
Oregano and thyme: I love the savory flavor and depth these add.
Lemon juice (fresh): I recommend fresh over bottled! If you are not able to tolerate lemon juice, feel free to skip it. It tastes just as delicious without it. If you skip it, you may want to add a drop of water when you blend to thin it out.
Honey: Adds some natural sweetness.
STEP BY STEP INSTRUCTIONS
Step 1: Round up your ingredients.
Step 2: Heat the oil in a pot over low to medium heat, then add the vegetables and sauté gently.
Step 3: Sprinkle in the spices and salt and continue cooking for 7–8 minutes, stirring occasionally.
Step 4: Drizzle in the honey and squeeze in the lemon juice, stirring to combine.
Transfer everything to a blender and blend until smooth and creamy.
STORAGE
Store the ketchup in a sealed glass jar or airtight container in the fridge for up to 5 days. For longer storage, freeze in small portions and thaw as needed.
VARIATIONS
Replace beets with extra carrots.
Try swapping oregano and thyme for basil for a slightly different herby taste.
Skip the honey and use a date paste or maple syrup substitute for a paleo friendly version.
Add a pinch of ginger powder or a sprinkle of cinnamon (if tolerated).
Mix a spoonful of low histamine pesto into the ketchup for a herby, creamy dip.
HOW TO SERVE
Use it everywhere you’d use a regular ketchup:
- Spread it onto your burger patties and sandwiches.
- Dip fries and potato wedges in it.
- Serve it as a side to your favorite veggie snacks.
- Use it as a dip for homemade meatballs – chicken or beef.
RECIPE FAQ
Can I freeze this low histamine ketchup?
Yes, you can freeze it in small portions for up to 2 months.
What other condiments are low histamine?
Low histamine options include homemade pesto, herb-infused oils and carrot or beet-based dips.
What does this ketchup taste like?
It’s slightly sweet, earthy and herby with a mellow tang—similar to traditional ketchup but gentler and richer.
How can I use this ketchup?
Use it as a dip, spread it on burgers or sandwiches or stir into soups and sauces for added flavor.
RELATED RECIPES
Be sure to try these fun dip, dressing and sauce ideas next:
If you make this Low Histamine Ketchup and love it, I would really appreciate a 5 star review! I also love seeing your creations so please tag me on Instagram or TikTok.
Low Histamine Ketchup
Equipment
- 1 pot
- 1 blender
- 1 spoon
Ingredients
- 1 tbsp avocado oil
- 2 bags mirepoix
- ½ shredded beet
- 1 tsp garlic powder
- Dash salt
- 1 tsp oregano
- 1 tsp thyme
- ½ lemon juiced
- 1 ½ tbsp honey
Instructions
- Add oil and vegetables to a pan and cook over low-medium heat.
- Add in spices and salt and cook for 7-8 minutes.
- Pour honey and lemon juice into pan and mix.
- Transfer mixture to a blender and blend until smooth.
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