With this recipe, you don’t have to miss out on sugary glazed or brown sugar glazed ham for Thanksgiving! The boneless spiral ham comes with a sugary seasoning packet that you throw away. The ham is then glazed with a tasty low-carb brown sugar sauce made with salted butter and brown sugar sweetener. The result is an easy to make sweetened ham with plenty of sheen and Thanksgiving cheer!.
Ham is a beloved staple at holiday meals and gatherings. The salty, savory meat is incredibly versatile and can be the star of dishes like ham sandwiches, omelets, casseroles, and more. However, traditional glazed spiral hams are loaded with sugar, which can make it seem off limits for low carb and keto diets.
The good news is that you can absolutely still enjoy delicious ham on a keto diet! With a few modifications, spiral cut ham can be a keto-friendly addition to your table. In this complete guide, we’ll cover everything you need to know about eating spiral ham on a low carb diet.
What Makes Ham Not Keto Friendly?
Most hams you find at the grocery store have been cured or processed in some way. This curing process often involves soaking the raw ham in a salt and sugar solution. The sugar not only adds sweetness, but also helps to offset the saltiness from the curing process.
After curing, hams are sometimes smoked or cooked A final glaze with a sticky sweet mixture of honey, brown sugar, syrup and spices is usually added right before serving
All of this sugar from the curing, cooking process, and final glaze adds up. A 3 ounce serving of a typical glazed spiral ham can have 15-20 grams of carbohydrates or more. That’s nearly an entire day’s worth of carbs on a strict keto diet!
Clearly, something has to change to make ham keto-friendly Luckily, there are a few easy modifications you can make.
Choose an Uncured Ham
The first step to making spiral ham keto-friendly is to choose an uncured variety. While most hams undergo some sort of curing process, uncured ham does not. Without this curing step, an uncured ham won’t have all the added sugar that a cured ham does.
Uncured ham is also often called “fresh ham.” You can find fresh, uncured ham at higher end grocery stores, health food stores, butcher shops and online. Make sure to read the ingredients and nutrition label closely to verify the carb count. An uncured ham will have significantly fewer carbs than a cured variety. Expect 2-3 grams of carbs per 3 ounce serving rather than 15-20 grams.
While fresh uncured ham may be harder to find and more expensive, it’s by far the best option for keto. The natural pork flavor really shines through without all the unnecessary added sugar.
Opt for a Low Carb Glaze
Even if you choose an uncured ham, most recipes still call for some type of sweet glaze or coating. But have no fear, you can definitely make a keto-friendly glaze with zero added sugar!
The best sugar free glaze ingredients include:
- Sugar free sweeteners like erythritol, monk fruit, stevia, and sucralose
- Full fat dairy products like butter, heavy cream, and sour cream
- Low carb fruits like berries
- Spices and seasonings like cinnamon, cloves, mustard, etc.
Get creative and try mixing and matching different sweeteners, fats, and flavors to make your own custom sugar free glaze. Apply the glaze frequently while cooking, letting it caramelize and crisp into a lovely crust.
Pro tip: drizzle any pan juices over the ham after cooking and before serving for extra moisture and flavor!
Watch Out for Cured Hams
In a pinch, cured ham can work on keto if you are diligent about counting carbs. Double check the nutrition facts and ingredients for added sugars. Opt for ham labeled “no added sugar” when possible. Brands like Applegate, Wellshire Farms, and Organic Prairie make cured hams with fewer carbs than typical grocery store varieties.
The curing process gives the ham a unique salty, smoky, umami flavor. If you don’t mind the extra carbs, a 2-3 gram per serving cured ham can still fit into a keto diet in moderation. Just be mindful of limiting yourself to a 3-4 ounce portion.
Ask for a Fresh Sliced Ham
If you are ordering ham from a restaurant or picking it up from the deli counter, ask for a fresh sliced ham rather than a cured spiral cut ham. Fresh sliced ham will have fewer carbs than a processed spiral cut variety.
At a restaurant, request your ham sandwich or omelet be made with fresh sliced ham rather than cured ham. If they don’t have fresh sliced, opt for other keto-friendly proteins like bacon or sausage instead.
When gathering ham for a party, order a fresh uncured ham and slice it yourself rather than relying on the sugar loaded prepared spiral hams. Your guests will be impressed by your homemade gourmet ham!
Enjoy Ham in Moderation
Ham is high in protein and rich in beneficial nutrients like zinc, selenium, iron, phosphorus, potassium, and B vitamins. While fresh uncured ham is preferable for keto, cured ham can still be enjoyed in moderation.
Stick to a trimmed, 3-4 ounce portion of cured ham. Pair it with non-starchy veggies like a ham and green bean casserole or Brussels sprouts and bacon dish. This helps balance out the additional carbs.
Only eat cured ham occasionally as a treat, not an everyday staple. And be diligent about counting carbs from any ham, glaze, or side dishes.
With a little planning, even cured spiral ham can be indulged in moderately without kicking you out of ketosis.
Keto Ham Recipe Inspiration
Here are some delicious keto-friendly ham recipes to inspire your next low carb meal:
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Keto Ham and Cheese Omelet – Diced ham, cheddar cheese, and fresh spinach tucked into a fluffy egg omelet.
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Ham and Brussels Sprouts Sheet Pan Dinner – Fresh ham, halved Brussels sprouts and bacon roasted together on a sheet pan for an easy one-pan meal.
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Keto Ham and Cauliflower Casserole – Buttery cauliflower rice and ham baked in a creamy cheese sauce, topped with parmesan.
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Ham and Pineapple Fat Bombs – Sweet chunks of fresh pineapple wrapped in ham, then frozen for a tasty high fat snack.
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Ham, Cheese and Veggie Lunch Roll Ups – Fresh sliced ham, cheese and lettuce or other veggies rolled into a keto-friendly lunch.
With an uncured ham and sugar free glaze, ham can absolutely be part of a keto diet. Get creative with low carb recipes that highlight the best qualities of this versatile and delicious meat. Ham it up this holiday season without derailing your keto progress!
Frequently Asked Questions
Is deli ham keto friendly?
Deli ham can be keto-friendly, but you have to read labels carefully and pick the right one. Look for deli ham that is uncured and has no added sugar. Alternately, choose a cured variety with around 1-2 grams of carbs per serving. Stay away from honey glazed or other obviously sweetened deli hams.
What about spiral honey baked ham, is that keto?
Unfortunately spiral hams from brands like Honey Baked Ham are not keto-friendly. Their signature hams are cured in a sweet mixture and coated with a sugary honey glaze. A 3 ounce serving of Honey Baked spiral ham has 16 grams of carbs, all from added sugar. Stick to uncured ham and add your own keto-friendly glaze.
Can I eat ham on lazy keto?
On lazy keto where you don’t track macros strictly, cured ham is probably fine in moderation. Stick to a 3-4 ounce portion and aim to balance it out with low carb sides like non-starchy veggies. Be cautious of higher carb ham dishes like ham sandwiches on sweet Hawaiian rolls.
What is the lowest carb ham option?
Fresh uncured ham will always be the lowest carb option since it doesn’t undergo the sugar-laden curing process. Brands like Wellshire Farms, Naked Pork, and Applegate have great uncured ham options with less than 1 gram of carbs per serving.
Is a ham steak or slice better for keto?
For keto, a fresh ham steak or slice is better than cured spiral cut ham. A ham steak comes from the thigh portion of the pig. It’s meatier with a bolder pork flavor. Since it’s uncured, it will have fewer carbs than spiral ham. A ham steak or slice gives you more control over size and glaze as well.
The Bottom Line
Yes, you absolutely can eat spiral ham on a keto, low carb diet! To make it keto-friendly, opt for an uncured, fresh ham variety. Then create your own no sugar added glaze with keto sweeteners, spices and flavors.
A cured spiral ham is higher in carbs but can still be worked into your keto diet in moderation. Stick to a 3-4 ounce portion and balance with low carb sides.
While fresh uncured ham is ideal, with a little creativity you can find a way to enjoy your favorite holiday ham traditions on keto. Let this guide help you relax and savor the season with a delicious low carb ham, guilt free!
Why parchment paper and then tinfoil?
Because the tin foil can react with the ham sometimes, parchment paper is put on top of the ham first. This way, there is an extra layer of protection between the ham and the tin foil. The tinfoil helps as a final layer of protection from escaping steam.
How long should I bake my ham?
The ham should be reheated according to the ham’s package directions. In general, a fully cooked ham takes 15 minutes per pound in a 325 F oven to heat.