This sugar-free keto ham is perfect for a holiday meal! Many keto ham recipes skip the glaze, but I’ve found a way to make a glaze without the sugar. Keep reading as I’ll be answering the is ham keto? question, sharing plenty of side dish suggestions, and even ways to use leftovers. It’s sure to be a hit on your Thanksgiving, Easter, or Christmas tables. If you find yourself with some leftover ham, try my keto deviled ham salad, chef salad, or chicken cordon bleu casserole.
Is Ham Keto?
Yes, you can have ham on a keto diet, with some caveats. Sliced deli ham (even honey ham) is typically low in carbs (usually 1-2 grams carbohydrates per serving), so it would fit most keto macros (and be considered dirty keto). However, traditional glazed hams are typically made with sugar-laden ingredients like sugar, syrup, or even jams, which would make them not keto — that’s why you need a keto ham recipe like this one.
Ingredients You’ll Need
This section explains how to choose the best ingredients for keto baked ham, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Spiral Cut Ham – Look for bone-in spiral ham. Uncured is preferred as it’s lower in carbs. Cured hams have some sugar already added, so would be more of a dirty keto option, but are still only around 2g carbs per serving, so not terrible.Wholesome Yum Keto Maple Syrup – This has all the classic maple flavors, without the sugar and carbs, but you’d never know! This gives the glaze a sweet maple flavor.Butter – This gives the keto ham glaze rich flavor, but butter-flavored coconut oil can work as a dairy-free substitute.Dijon Mustard – Dijon gives the glaze a nice bite and savory taste. Apple Cider Vinegar – This helps to give some acidic flavor to the glaze. Apple cider is the best, but you could also use a white balsamic vinegar or white vinegar. Spices – Garlic powder, cinnamon, and ground cloves.
How To Make Keto Ham
This section shows how to make easy keto ham glaze with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below. If you want more brown sugar flavor, add a couple tablespoons of Besti Brown Monk Fruit Sweetener (in addition to the syrup). This brown sugar substitute tastes just like brown sugar, with zero net carbs. Unlike others, it has the same moisture as real brown sugar, dissolves completely in sauces and glazes (no gritty texture), and there’s no aftertaste.
Cooking Time For Ham
Ham cooking time will depend on if you have a fresh uncured or cured ham. Most of the hams found in grocery store are cured or pre-baked. The exact cook time will depend on the size of your ham and your oven as well, but here are some rough guidelines: See time recommendations below!
Cook time for uncured ham: Bake for about 2 1/2 to 3 hours, or 15-20 minutes per pound. It should reach at least 160 degrees F.Cook time for cured ham: Bake for about 1 1/2 to 2 hours, or 10-12 minutes per pound. It should reach at least 140 degrees F (since it’s already cooked, it does not have to reach 160).
How Many Carbs In Ham?
Traditional glazed hams have 15-20 grams net carbs per serving — much to high for a keto diet! Because we’re using keto maple syrup in this sugar-free ham glaze recipe, each serving has just 3.2 grams net carbs, making it a great keto option.
Storage Instructions
Store: Keep leftovers in the refrigerator for 3-4 days.Freeze: You can freeze ham for 2-3 months in an airtight container. Reheat: It’s best to reheat ham in a 350 degree F oven, but the microwave is fine for leftovers.
Ways To Use Leftover Ham
Pizza – Use sliced ham as a topping for a keto pizza.Deviled Ham Salad – If you’re looking for keto recipes using ham, this one takes just 10 minutes.Casseroles – Try putting leftover ham into a keto breakfast casserole, or for chicken cordon bleu casserole.Soups – Swap ground beef or chicken for ham in almost any keto soup recipe!Breakfast – Serve leftover ham alongside keto french toast, low carb pancakes, or eggs.
For uncured ham, bake for about 2 1/2 to 3 hours, or 15-20 minutes per pound. It should reach at least 160 degrees F (71 degrees C). For cured ham, bake for about 1 1/2 to 2 hours, or 10-12 minutes per pound. It should reach at least 140 degrees F (60 degrees C, since it’s already cooked, it does not have to reach 160). Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it!
