Is Baked Ham Keto Friendly? How to Enjoy Ham on a Ketogenic Diet

You will love this Best Keto Baked Ham Recipe with a very tasty sugar-free glaze. It will be the star of your holiday dinner table.

Ham is a holiday staple that many people look forward to every year. However, those on the ketogenic diet may wonder if baked ham can fit into their low-carb, high-fat meal plan. The good news is that it can be keto friendly with some modifications.

In this article, we’ll explore how to choose the best baked ham for keto and how to avoid added sugars. You’ll also find tips for making ham keto compliant and delicious recipe ideas to savor it while staying in ketosis.

How Ham Can Fit Into a Keto Diet

The ketogenic diet emphasizes proteins and natural fats while severely limiting carbs to induce fat-burning ketosis. On keto, you typically aim for less than 50g net carbs per day.

Ham contains no carbs naturally. It’s high in protein and also provides some fat making it a nutritious choice for keto. A 3-ounce serving of boneless cooked ham contains

Calories: 139
Fat: 4.9g
Protein: 19g
Carbs: 0g

With zero carbs, ham can help you stay under your daily carb limit on keto. It offers a good protein boost too.

However, there are some important factors to consider when choosing ham for keto.

Buying Keto-Friendly Baked Ham

Not all hams are created equal when it comes to keto. Certain preparation methods and ingredients can add sugars and preservatives you need to avoid.

Here are some tips for choosing the best keto-friendly baked ham:

Select fresh, uncured ham – Cured ham contains added sugars and preservatives to prolong shelf life. Opt for fresh, uncured varieties.
Check labels for added ingredients – Many baked hams contain honey brown sugar or maple syrup glazes. Always check the label.
Choose organic, non-GMO ham – These options have fewer questionable additives.
Look for pasture-raised ham – Ham from pigs fed a natural diet is more nutritious.
Order bone-in ham – The bone helps keep baked ham moist and flavorful.
Avoid deli ham – Pre-sliced deli meats often contain sugar and preservatives.

Choosing ham carefully gives you the best chance of finding keto-approved options with no surprise carbs or substances

Avoiding Added Sugars in Ham

One of the biggest pitfalls of ham on keto is added sugar in glazes and cures. Here are some common added sugars and substitutes to watch out for:

Brown sugar
Honey
Maple syrup
Molasses
High fructose corn syrup
Dextrose
Fruit juice concentrates

Check the nutrition facts and ingredients lists closely on any store-bought baked ham, even those labeled “natural” or “no added hormones.”

Your best bet is choosing a fresh, uncured ham and adding your own keto-friendly glaze or enjoy the real ham flavor unsweetened. We’ll cover how to do this shortly.

Making Baked Ham Keto-Friendly

With the right high quality ham and mindful preparation, it’s easy to enjoy baked ham on keto. Here are some tips:

Skip the sugary glaze – Bake the ham without any glazing to keep carbs minimal.
Create your own keto glaze – Mix herbs, spices, mustard and keto-approved sweeteners.
Score and stud the ham – Scoring helps the glaze penetrate. Studding with cloves adds flavor.
Pair ham with low-carb sides – Serve ham with green beans, cauliflower mash or a salad.
Use leftovers creatively – Dice ham for omelets, soup or keto casseroles.

With these simple modifications, you can still savor delicious baked ham while sticking to your keto macros.

Keto-Friendly Baked Ham Glaze Ideas

Rather than a sugar-laden glaze, make your own keto-friendly version:

Simple Mustard Glaze

Whisk together Dijon mustard, grated ginger, garlic powder and olive oil.

Spiced Orange Glaze

Mix orange zest, avocado oil, chili powder and cayenne for kick.

Herbed Glaze

Combine melted butter, rosemary, thyme, oregano and black pepper.

Sweetener-Free Glaze

Melt butter and whisk in a little heavy cream or bone broth and spices.

Keto-Sweet Glaze

Heat coconut oil, swerve, cinnamon and allspice for sweetness.

Get creative with spices, citrus zests, herbs, mustards, avocado oil, nut butters, and keto-approved alternative sweeteners like monk fruit and stevia.

13 Delicious Keto Ham Recipes

Here are some tasty ways to use ham while sticking to a ketogenic diet:

Simple Roasted Ham – Score and coat with an herb glaze.

Ham Steak with Fried Eggs – A perfect keto breakfast!

Ham and Vegetable Soup – Dice ham and add to broth with veggies.

Ham Salad Wraps – Shred ham, mix with mayo, mustard, and pickles.

Ham and Cheese Omelet – Add diced ham for protein.

Ham Chips – Cut thinly and bake until crispy.

Ham and Avocado Lettuce Wraps

Ham and Mushroom Frittata – With spinach, cheese and eggs.

Ham Quesadilla – With cheese in a low-carb tortilla.

Zucchini Ham Boats – Stuff ham and veggies into zucchini halves.

Cauliflower Ham Casserole – Cooked ham with cauliflower rice and cheese sauce.

Ham and Turnip Gratin – Ham layered with turnip slices and cream.

Ham Stir Fry – With veggies and cauliflower rice.

So you see, with some smart modifications, you can still enjoy ham on a ketogenic diet. Skip the added sugars and experiment with keto glazes and low-carb ham recipes. Ham can be a delicious and nutritious addition to your keto menu.

Keto Ham Recipe Inspiration

Here is an excellent keto-friendly baked ham recipe to inspire your own low-carb creations:

Baked Keto Ham Recipe

Ingredients:

1 (10 pound) smoked, bone-in fully cooked uncured ham
3⁄4 cup water
1⁄2 cup butter
1⁄2 cup Lakanto Monkfruit Golden Sweetener
1⁄4 cup Lakanto Sugar-Free Maple Flavored Syrup
1⁄4 teaspoon ground cloves
1⁄8 teaspoon ground cinnamon

Instructions:

Preheat oven to 325°F. Place ham face down on a baking sheet. Add 3⁄4 cup water to pan.
Cover ham tightly with foil and bake for 2 1⁄2 hours.
In a small saucepan, melt butter over low heat. Whisk in sweetener, syrup and spices until blended. Simmer over low heat for 5-10 minutes until thickened.
Remove ham from oven and brush with half the glaze. Bake uncovered for 10 more minutes.
Remove from oven, brush with remaining glaze and let rest 10 minutes before slicing.

This simple keto glaze recipe uses monk fruit and sugar-free maple syrup to add sweetness with no added sugar. Customize your own ham glaze with your favorite keto-approved ingredients.

Enjoy Delicious Keto Ham

Ham can absolutely be part of a ketogenic diet with some easy modifications. Choosing fresh uncured ham and avoiding added sugars allows you to reap ham’s benefits while maintaining ketosis. Get creative with keto glazes and serve ham alongside low-carb vegetables or in recipes. Happy keto ham feasting!

is baked ham keto friendly

How Much Is a Serving Size of Baked Keto Ham Recipe?

Bone-in ham is served in portions of about 1/2 to 3/4 pound per person, so a 10-pound bone-in ham would feed 14 to 20 people. Of course, most people want seconds, and even thirds, so you need to adjust your ham size accordingly.

How Long Do You Bake a Precooked Ham?

As its name implies, precooked ham is fully cooked. Putting the ham in the oven is just a way to warm it up and bring out its flavor and smell. Of course, applying the keto glaze lightly caramelizes the meat’s surface and makes it so tantalizingly delicious.

Varying instructions online suggest following the exact instructions found on the packing of the ham you purchase. It said on the ham I bought that it should be cooked at 325 degrees for 15 to 20 minutes per pound, or until it reached 140 degrees. Heating the ham too long or at too high a temperature will cause it to become dry.

For this keto ham recipe, move your oven rack to the middle of the oven and make sure there are no other racks above it. This will make room for a large roasting pan. I forgot I had given away my roasting pan when I was cleaning, so I bought this one-time use pan at the store.

Is Ham Keto Friendly Everything You Need to Know

FAQ

Is baked ham ok on a keto diet?

Ham in its natural state is perfectly fine on a keto diet. In fact, it’s fairly ideal. It’s a meat, so it has no carbs, and it is high in fat. Ham is perfect for driving your body into ketosis.

Does Baked Ham have carbs?

Ham isn’t usually high in carbohydrates. A 3 ounce serving of cured ham has 1 gram of carbohydrates coming from sugar, specifically, dextrose which is used as a preservative.

Is honey baked ham keto friendly?

Yes, honey baked ham can be keto friendly. In fact, most meats are keto friendly naturally, and contain low carbs. However, all store-bought ham is processed heavily with sugars and contains sugar in its glaze.

Is a spiral ham low in carbs?

The Butcher’s Cut Spiral Sliced Ham (1 slice) contains 4g total carbs, 4g net carbs, 3.5g fat, 17g protein, and 160 calories.

Are hams keto friendly?

There are not that many carbs in ham, and very little of it comes from sugars. We advise you to keep an eye out for honey ham varieties, which have more carbs. Higher fat content in ham makes it good for the keto diet as it has a great balance of low carb and high fat to qualify. What are ham varieties, and which are Keto friendly?

Is honey baked ham as good as regular ham?

The addition of honey will affect the calorie content of the food. One tablespoon of honey contributes to approximately 64 calories. In addition, the use of heat when making baked ham will reduce the quality of the honey.

Can You bake a Ham on a keto diet?

The low carb keto glaze gives the ham an irresistible, incredible flavor. The baked keto ham smells as good as it looks! Tip: Before carving, the ham should set for 10 to 15 minutes after it is removed from the oven. This allows the juices to be redistributed throughout the ham, making it firmer, juicier, and easier to carve.

How do you make a ham keto friendly?

Do this over the entire surface of the ham. Making a keto-friendly ham starts the same as any fully cooked, smoked, or cured ham. Start by removing the tough skin layer while preserving the fat. Then, place your ham, cut side down, in a roasting pan large enough to accommodate it easily in a preheated 325-degree oven.