Sugar-Free Veggie Ketchup

veggie beet ketchup

If you’re following a nightshade-free diet or want to get more veggies in your kids without using sugary store-bought ketchup, this is a fun & easy make-at-home Veggie Ketchup option!


Will someone please explain to me why my Archie comic books from the 70’s called ketchup catsup? And is that pronounced “cats-up” or “cas-up”? Archie comics taught me how to read but it also taught me some really antiquated words for a 90’s child. Like “going steady” and “bee’s knees”.

Well, this catsup-ketchup is my recipe of the week! Not only is it AIP-friendly but I also made sure to make it sweetener-free… including natural sweeteners like honey and maple sugar! While I include those in moderation, I’d rather not pair my daughter’s vegetables with even a little sugar.

veggie beet ketchup

Thankfully, beets are crazy sweet on their own, especially when combined with carrots and butternut squash. The veggies are cooked in bone broth, coconut aminos and two different vinegars. I made sure to not make this recipe too vinegar-y though. You can easily adjust the recipe for your palate though!

If you’re looking for more kid-friendly healthy meals & lunches, I’ve been trying to post more of those on Instagram! Here’s an example of what I pack for portable, finger-friendly school lunches & snacks.



US Wellness Plain Shredded Beef that I seasoned with Primal Palate Garlic & Herb seasoning in the cast iron + roasted sweet potato + roasted broccoli. Snacks were fruit-based with some protein: clementines, collagen + coconut bars, freeze-dried blueberries & bananas & a chopped up That’s It Bar! I LOVE those fruit bars!


You may be wondering what those yummy looking chicken nuggets are in the photo? They are a recipe by my friend Michelle Hoover of Unbound Wellness! They’re so popular & I’ve made her other popper recipes which Grace has enjoyed! They need to be served with a little something-something and this Veggie Ketchup is perfect!


If you make the poppers, your babe (or you) will be getting 4 different vegetables in one sitting: sweet potato, butternut, carrots & beets… AND bone broth! That’s what they call a win-win-win-win! Get Michelle’s Sweet Potato Chicken Poppers recipe on her site!


aip ketchup



1 review

Tomato-Free Veggie Ketchup

Prep Time 10 min Cook Time 15 min


1 cup peeled and chopped beets (1/2-inch pieces)

3/4 cup peeled carrots, cut into 1/2-inch coins

3/4 cup peeled and chopped butternut squash (1/2-inch pieces)*

1/4 cup bone broth (chicken or beef is best)

1/4 cup coconut aminos

2 tablespoons apple cider vinegar

1 tablespoon balsamic vinegar

*I used frozen cubed butternut squash


    Combine all ingredients in a medium saucepan set over medium heat. Cover loosely with a lid and bring to boil. Reduce heat to medium-low and allow vegetables to cook for about 15 minutes until easily pierced with a fork. Transfer to a blender or food processor and puree until smooth. You can add more vinegar, to taste, and even more bone broth if you need to thin your ketchup. Store covered in the fridge for up to 1 week. 


    8 comments on “Sugar-Free Veggie Ketchup

    • I know you can’t know for sure if it will work but do you think I could omit the carrots and use more squash or beets? I recently found I am sensitive to carrots, and of course every tomato free ketchup has them. I use the bbq sauce from The Healing Kitchen though so at least I found that! I’ll probably try doing it anyway but if you think it would definitely not work I wouldn’t bother 🙂 thank you!

    • I don’t know if anyone has answered your “catsup” question yet, but from my understanding, “ketchup” was a trademarked word, I believe by Heinz, so when other companies developed a similar product they had to give it a different name.

      • Alaena Haber says:

        Ah that makes perfect sense actually! Like Kleenex & tissue, let those words couldn’t be more different 🙂


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