Sugar-Free Glazed Keto Ham


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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!

Glazed keto ham recipe with sugar-free maple syrup.

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.
  • 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.
  • SpicesGarlic powder, cinnamon, and ground cloves.
VARIATION: Use Besti Brown Sweetener in the glaze.

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.

Ingredients for sugar-free ham glaze.

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. For full instructions, see the recipe card below.

  1. 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.

Cook time will vary depending on whether you have a cured or uncured ham.

See time recommendations below!

  1. 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.
  2. Glaze ham. Remove the ham from oven and pour the glaze over it.
  3. Bake again. Return to the oven until golden brown. Use a sharp knife to carve.
Keto glaze for ham.
Keto ham with sugar-free glaze.
  1. Carve. Slice the ham using a sharp knife and serve!
Carved keto friendly ham on a platter.

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.
Carved keto ham on a platter.

What To Serve With Keto Ham Recipes

Serve this low carb ham with a vegetable side dish:

Ways To Use Leftover Ham

More Keto Holiday Recipes

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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.

  1. Preheat the oven to 350 degrees F (176 degrees C). Line a roasting pan with foil.

  2. Place ham into the pan and pour water into the bottom of pan.

  3. 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).

  4. 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.

  5. Remove ham from oven and increase oven temperature to 400 degrees F (204 degrees C).

  6. Pour sauce over the top of ham and return to oven, uncovered, for 15-20 minutes, until edges are golden brown.

Recipe Notes

Serving size: 1/3 lb ham (meat only), or 1/20 of the entire ham

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 262

Fat 10.8g

Protein 37.7g

Total Carbs 3.3g

Net Carbs 3.2g

Fiber 0.1g

Sugar 0.7g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂

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