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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.
Fortunately, it’s easy to make a sugar-free ham by using Wholesome Yum Keto Maple Syrup in the glaze. It imparts the same sweetness and flavor, without all of the sugar. And, it tastes just like real maple syrup — try it on keto pancakes and see for yourself!
Why You’ll Love This Keto Ham Recipe
- Sweet and savory flavor
- Takes just 5 minutes to prep
- Made with pantry staples
- Just 3.2 grams net carbohydrates per serving
- Low carb, gluten-free, and keto-friendly
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. Or make your own sugar free maple syrup instead.
- 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.
VARIATION: Use Besti Brown Sweetener in the glaze.
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.
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.
- Bake ham. Pour water in the bottom of a roasting pan. Add ham, cover with foil, and bake.
Cook time will vary depending on whether you have a cured or uncured ham.
See time recommendations below!
- Make sugar-free glaze. Combine keto maple syrup, butter, Dijon mustard, apple cider vinegar, garlic powder, cinnamon, and ground cloves in a small saucepan. Simmer over medium-low heat.
- Glaze ham. Remove the ham from oven and pour the glaze over it.
- Bake again. Return to the oven until golden brown. Use a sharp knife to carve.
- Carve. Slice the ham using a sharp knife and serve!
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:
- 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.
What To Serve With Keto Ham Recipes
Serve this low carb ham with a vegetable side dish:
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.
More Keto Holiday Recipes
Tools To Make Sugar-Free Ham
- Roasting Pan – For roasting your ham.
- Saucepan – Easily heat up the glaze in this small saucepan.
Sugar-Free Keto Glazed Ham Recipe
Sugar-Free Glazed Keto Ham Recipe
Is ham keto? It can be! A sweet and savory sugar-free maple glaze makes this the perfect keto ham recipe, and takes just a few minutes to prep.
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Ingredients
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Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 350 degrees F (176 degrees C). Line a roasting pan with foil.
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Place ham into the pan and pour water into the bottom of pan.
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Bake ham.
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).
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Meanwhile, in a small saucepan over medium-low heat, combine keto maple syrup, butter, Dijon mustard, apple cider vinegar, garlic powder, cinnamon, and ground cloves. After ingredients have melted and combined, simmer for 2-3 minutes.
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Remove ham from oven and increase oven temperature to 400 degrees F (204 degrees C).
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Pour sauce over the top of ham and return to oven, uncovered, for 15-20 minutes, until edges are golden brown.
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our free low carb support group, too – I’d love to see it!
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Recipe Notes
Serving size: 1/3 lb ham (meat only), or 1/20 of the entire ham
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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32 Comments
Bridget Booth
0Haven’t made yet so no rating. I have a thick ham steak likely I cured. Any clue how long in oven I should go for?
Star rating to follow
Wholesome Yum D
0Hi Bridget, I have tried this recipe with a steak so please let me know the results if you try it.
Linda Smith
0This glaze is the bomb! Just the right combination of spices and tang… will use this on other meats!
Helene
0I made this spiraled ham yesterday; however, my uncured ham was already cooked; so, I just heated it for 7-8 minutes per pound. The ham was well received and enjoyed by all. Thanks for a good recipe to share.
Sandra
0Maya: Have made 2 of these spiral cut hams, and both times the ham was bone dry. Both were baked in the oven as per directions on package and were just awful. My sister in law ran into this as well, and she’s a better cook than I am. I am very hesitant about even trying this a third time since prices on all foods have gone up so much. I probably will make a whole chicken instead, with roasted vegetables. Any ideas as to why my s-i-l and I ran into dry spiral ham?? Sandra W.
Wholesome Yum D
0Hi Sandra, I am not exactly sure why this would be happening but it sounds like the cooking time would need to be reduced.
Katerina
0Is there any way to make the glaze with Besti or another brand of brown sugar and maple extract instead of the keto maple syrup? The syrup would no doubt be better, but I can’t get my hands on it at the moment. I would appreciate any suggestions for what to try until I can get hold of the syrup. Thanks!
Wholesome Yum D
0Hi Katerina, I think that would work but I haven’t tried it yet. Please let me know the results if you do try it.
Amy L Huntley
0This ham is so tender and juicy. I can’t believe how simple it was to make too.
Katie
0This type of ham is by far one of my favorite things. I love that I can enjoy it sugar free too!
Jessica
0I was so pleased with this recipe! It was not only easy but so delicious. It’s my new go-to, thank you!
Kristyn
0This is on our Easter menu!! We have made it before & just loved how it turned out!
Toni
0Thanks so much for the recipe! I love that it is so healthy and delicious!
Kevin
0First time trying this recipe. Hope it wont be the last. Almost every other recipe I’ve looked at says to cover the ham before baking?
Sandra Holland
0This was very good. My husband who is not crazy about glazes on ham asked for seconds.
Denise O’Connor
0Can the ham glaze be made ahead?
Maya | Wholesome Yum
0Hi Denise, Yes, you can do that!
Susan J
0I’m cooking 2 semi-boneless hams weighing almost 8lbs each. Since they aren’t spiral cut already should I cook them then slice them before adding the glaze, or do I still glaze first and then slice them? My plan is to slice the ham for serving before heading to my dinner party.
Sher
0What an awesome glaze
Dom
0could one use butter flavored coconut oil to make this dairy free?
Maya | Wholesome Yum
0Hi Dom, Yes, that should definitely work!
Liz mareld
0Since it’s just the two of us, I bought a Ham steak. Can i use the glaze on the Ham steak?
Maya | Wholesome Yum
0Hi Liz, Yes, you can!
Kristyn
0I am all over this!! Healthy, but still so tasty!!
Natalie
0Very tasty & juicy!
Ellen
0How much besti brown sugar sweetener would you add?
Maya | Wholesome Yum
0Hi Ellen, We haven’t tested it to recommend an exact amount. This recipe uses the keto maple syrup, but you can add some Besti Brown if you like. Start with maybe 1/4 cup if adding to the maple, or more if using it alone.
Gavin Sutherland
0This maple syrup glazed ham is way better than using a sugar glaze in every way!
Kristy
0This was sweet, savory, and salty! Great!
Mary
0I love the idea of using keto maple syrup here!
Carrie Robinson
0This is awesome! I will have to look for that maple syrup. 🙂
Priya Lakshminarayan
0Love the recipe! So good.