Sugarless Ketchup

Store-bought ketchup is one of the easiest ways to add sugar back into an otherwise steady day without noticing. This version keeps the flavor without the blood sugar spike, so it pairs with any of the higher-protein meals in this guide without working against them.

• 1 can (6 oz) tomato paste
• ½ cup water
• 3 tbsp apple cider vinegar
• 1–2 tbsp allulose or monk fruit sweetener, to taste
• ½ tsp onion powder
• ½ tsp garlic powder
• ¼ tsp ground cloves
• ¼ tsp smoked paprika (optional)
• Salt, to taste

1. Step 1

   Whisk all ingredients together in a small saucepan.

2. Step 2

   Simmer over low heat 8–10 minutes, stirring occasionally, until slightly thickened.

3. Step 3

   Cool and transfer to a jar. Keeps refrigerated up to 2 weeks.

• Skip the sweetener entirely — the tomato paste carries natural sweetness on its own
• Add ¼ tsp cayenne for a spicier version
• Double the batch; it's used across several recipes in this guide

A base for any protein bowl in this guide

• Sugarless BBQ Sauce
• No-Sugar-Added Salsa (Roja & Verde)
• Sugarless Teriyaki Sauce