Free Printable: Low Carb & Keto Food List

• Is Ham Keto?
• Why You Need My Keto Ham Recipe
• Ingredients & Substitutions
• How To Make Keto Ham
• Cooking Time For Ham
• Serving Ideas
• Leftover Ideas
• More Keto Holiday Recipes
• Tools I Use For This Recipe
• Keto Ham With Glaze Recipe card
• Recipe Reviews

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 similar to my glazed keto pork chops . 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, use it to make 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 . 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 Need My 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 & Substitutions

Here I explain the best ingredients for my keto baked ham recipe, what each one does, and substitution options. For measurements, see the recipe card .

• 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

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

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.

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.

1. 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).

Serving Ideas

Serve this low carb ham with a vegetable side dish, and don’t forget the keto pumpkin pie ! Here are some veggie sides to get you started:

Leftover Ideas

• Pizza – Use sliced ham as a topping for a keto pizza .
• 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 I Use For This Recipe

• Roasting Pan – For roasting your ham.
• Saucepan – Easily heat up the glaze in this small saucepan.

Ingredients

Tap underlined ingredients to see the ones I use.

• 10 lb Bone-in spiral cut ham (preferably uncured for lower carbs, but cured will work) ▢
• 1/2 cup Water ▢
• 1/2 cup Wholesome Yum Zero Sugar Maple Syrup ▢
• 1/4 cup Unsalted butter ▢
• 2 tbsp Dijon mustard ▢
• 1 tbsp Apple cider vinegar ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Cinnamon ▢
• 1/2 tsp Ground cloves ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

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.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

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

• Store: Keep in the fridge for 3–4 days.
• Freeze: Freeze in an airtight container for 2–3 months.
• Reheat: Baking in the oven at 350 degrees F is best, but the microwave works too.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© 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.

Sugar-Free Keto Glazed Ham Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Ham With Glaze

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.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-ham/

Ingredients

• 10 lb Bone-in spiral cut ham (preferably uncured for lower carbs, but cured will work)
• 1/2 cup Water
• 1/2 cup Wholesome Yum Zero Sugar Maple Syrup
• 1/4 cup Unsalted butter
• 2 tbsp Dijon mustard
• 1 tbsp Apple cider vinegar
• 1 tsp Garlic powder
• 1/2 tsp Cinnamon
• 1/2 tsp Ground cloves

Instructions

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.

Maya’s Recipe Notes

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

• Store: Keep in the fridge for 3–4 days.
• Freeze: Freeze in an airtight container for 2–3 months.
• Reheat: Baking in the oven at 350 degrees F is best, but the microwave works too.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my 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. :)