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Is ham Keto? Best Keto Honey Mustard Glazed Ham Recipe

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Hello, my fellow keto dieters! Today we're delving into a common question - Is ham keto? Well, the good news is - Yes, in its natural state, ham is very much a keto-friendly food. But as with everything, the devil is in the details. Let's dive in, shall we?

is ham keto: sliced ham on a cutting board

What Makes Ham a Good Option for Keto?

Ham, especially deli ham, uncured ham, and bone-in ham, is an excellent source of high-quality protein and dietary fat. It's low in net carbs, which makes it suitable for the ketogenic diet—a high-fat diet that's low in carbs.

But don't go raiding your deli-style ham stash just yet. It's crucial to consider the curing process, as different types of ham could contain added sugars or fillers that increase the net carbohydrates. Fresh ham, country ham, or even leaner cuts of ham are often a safer bet for keto dieters.

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03/11/2024 09:57 am GMT

Perfect Ways to Enjoy Ham on a Keto Diet

  1. Ham slices with almond flour bread: Almond flour is low in carbs compared to whole grains, making it a great substitute in your favorite foods. Whip up some almond flour bread, add a slice or two of ham, and voila - a delicious keto meal!
  2. Cheese and ham bites: Pair ham with some high-fat cheddar cheese for an easy breakfast or snack. These are also perfect for meal prep and can be frozen for later use.
  3. Ham and cheese quiche: Use coconut flour for the crust to keep the carb counts low. Don't forget to use cream cheese for added creaminess and nutritional value.
  4. Ham casserole: A great recipe for using leftover ham. Combine ham, cream cheese, and veggies like green beans into a hearty keto casserole.

Remember, it's always a good idea to read nutritional labels to know the exact amount of carbs you're consuming.

Navigating the Holiday Ham and Special Occasions

As we approach the new year, the holiday ham is often the perfect centerpiece for the holiday table. Here's the dilemma: most store-bought holiday hams, such as honey-baked ham or spiral ham, come with a sweet glaze that is definitely not keto-friendly.

The best way to navigate this is to make your own keto-friendly glaze. Instead of the usual brown sugar, use a brown sugar substitute and maple syrup substitute for a delicious, golden brown finish. This also reduces the overall cooking time, as the glaze doesn't need to caramelise as much.

A Must-Try Keto Ham easy Recipe

How about a scrumptious, keto-friendly ham recipe that’s not only mouth-wateringly delicious, but also super easy to make? This is where my famous "Keto Honey Mustard Glazed Ham" steps in.

Keto Honey Mustard Glazed Ham


  • 1 bone-in ham
  • 1/2 cup brown sugar substitute
  • 1/4 cup sugar-free maple syrup substitute
  • 2 tablespoons Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cloves


  1. Preheat your oven to 325°F (163°C). Place the ham on a roasting rack and cover it with aluminum foil. Bake for about 15 minutes per pound, or until the internal temperature reaches 140°F (60°C).
  2. While the ham is baking, mix the brown sugar substitute, sugar-free maple syrup substitute, Dijon mustard, apple cider vinegar, ground cinnamon, and ground cloves in a saucepan. Cook over medium heat until the sweet glaze is well combined and slightly thickened.
  3. During the last 20 minutes of the ham's cooking time, remove the foil and brush the ham with the keto-friendly glaze until it's golden brown.
  4. Let the ham rest at room temperature for 15 minutes before slicing to ensure the juices redistribute evenly.
  • Calories: 130
  • Fat: 5g
  • Protein: 18g
  • Carbs: 1g (from the Dijon mustard and spices)
  • Fiber: 0g
  • Net Carbs: 1g
  • single serving is a 3-ounce slice (approximately 85 grams)

This keto ham recipe is the perfect way to keep your holiday table keto while ensuring that you’re not missing out on any of the traditional flavors you love.

Keto-friendly side dishes that pair wonderfully with the ham recipe:

Side DishMain IngredientsKey Keto Feature
Roasted Brussels SproutsBrussels sprouts, olive oil, garlicHigh in fiber, low in net carbs
Cauliflower MashCauliflower, cream, butterLow-carb alternative to mashed potatoes
Green Bean CasseroleGreen beans, mushrooms, almond flour, creamHigh in fiber, low in carbs
Cheesy AsparagusAsparagus, cheddar cheeseLow-carb and rich in high-fat cheese
Broccoli and Cheese BakeBroccoli, cream cheese, cheddar cheeseHigh in fiber and cheese makes it high in fat
Stuffed MushroomsMushrooms, cream cheese, sausageLow in carbs and high in protein and fat
Zucchini Au GratinZucchini, heavy cream, cheeseLow-carb alternative to potato gratin
Keto ColeslawCabbage, keto-friendly mayonnaiseHigh in fiber, low in net carbs
Cucumber SaladCucumbers, vinegar, olive oilFresh, light and low in carbs
Spinach Salad with Hot Bacon DressingSpinach, bacon, vinegarHigh in iron and fat from the bacon

Each of these side dishes is an excellent option for a complete and satisfying keto meal when paired with your ham. Enjoy!


Q: Can I eat deli ham on keto?
A: Yes, you can, but check the label to ensure it's low in net carbs. The general rule of thumb is to opt for uncured or minimally processed deli ham.

Q: How about ham salad on a keto diet?
A: Absolutely! Just ensure the additional ingredients are also low-carb. For example, swap regular mayo for a high-fat, low-carb version.

Q: Can I use leftover ham in other recipes?
A: Yes! Leftover ham recipes like ham and egg cups, pork rolls, or even ham and cheese hot pockets make delicious keto easy meals.

Q: Is ham good for overall health on a keto diet?
A: Ham can be a great addition to a balanced keto diet. It's high in protein and fits well into the high-fat, low-carb profile of a ketogenic diet. However, portion sizes are crucial to ensure you don't exceed your daily carb limit.

Q: Are there different ways to cook ham for a keto diet?
A: Yes, there are countless great recipes to try. From ham casseroles to ham slices wrapped in green bean casserole. Your keto recipes are only limited by your imagination!

Q: Can I freeze ham for later use?
A: Yes! Cooking a big batch of ham and storing it in aluminum foil or freezer-safe containers is an excellent idea for meal prep.

Q: Are certain types of ham better for keto?
A: Fresh ham, country ham, and leaner cuts of ham are typically better options for keto due to their lower sugar content.


So, is ham keto? It absolutely is! It's a good option for a low carb diet when kept in its natural state and consumed in the right portion sizes. Be aware of the ham's curing process and the potential for added sugars, especially in certain deli hams and holiday hams. And finally, always check the nutritional value on the label to ensure you're staying within your net carb limits.

Key Takeaways

  1. Ham is keto-friendly in its natural state, but beware of added sugars during the curing process.
  2. Portion control is essential to keep your carb counts within keto limits.
  3. Making your own ham is the best way to control sugar and carb content, especially for holiday hams.
  4. Leftover ham recipes can provide delicious, easy meals for the keto dieter.
  5. Always check nutritional labels to ensure your serving of ham is low in net carbs.

More on Ham and the Ketogenic Diet

Here's another best thing for you: The ketogenic diet is not just about high fat, low carb, but also about achieving a state of ketosis. This is where the body switches from burning carbs for fuel to burning fat. Ham, especially bone-in and uncured ham, can help you reach and maintain this state because of its high protein and fat content.

Moreover, cooking ham at home allows you to add keto-friendly spices and herbs that could enhance its nutritional value. For instance, thyme and rosemary not only add flavors but also provide potent antioxidants that promote overall health.

Remember, the key to enjoying your favorite foods like ham while following a ketogenic diet is moderation and mindfulness. Always check the nutritional labels and pay attention to portion sizes. This way, you can enjoy a variety of foods while maintaining your state of ketosis and pursuing your health goals.

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