Can You Eat Honey Baked Ham on a Keto Diet?

November 21, 2025 •

3 min read

While unprocessed ham is inherently low in carbs, the honey glaze on a traditional honey baked ham introduces a significant amount of sugar. This added sweetness can easily exceed your daily carb limit, so the short answer is that traditional honey baked ham is not suitable for a keto diet.

Quick Summary

Traditional honey baked ham is not keto-friendly due to its high sugar content from the honey glaze, which can disrupt ketosis. However, keto dieters can enjoy a low-carb alternative by making a homemade ham with a sugar-free glaze using keto-approved sweeteners. Uncured, plain ham is naturally low-carb and provides a good base for keto meals, but mindful preparation is key.

Key Points

Not Keto-Friendly: Traditional honey baked ham is not suitable for a keto diet because its sugary glaze is packed with carbohydrates that will disrupt ketosis.
Hidden Sugars: Be mindful that some processed or cured hams may contain added sugars like dextrose, even without an obvious glaze.
Read Labels Carefully: Always check the nutrition facts for total carbs and added sugars, as serving sizes can be misleading.
Choose Plain Ham: Uncured, plain, and unglazed ham is naturally low in carbs and is a great option for a ketogenic diet.
Make a Keto Version: Create a sugar-free glaze at home using keto-friendly sweeteners like erythritol or monk fruit to enjoy a delicious alternative.
Use Leftovers Wisely: Leftover plain ham can be used in many other keto dishes, such as casseroles, soups, and salads.

Why Traditional Honey Baked Ham Is Not Keto-Friendly

The ketogenic diet focuses on restricting carbohydrate intake to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. A traditional honey baked ham, despite being a meat, contains a crucial ingredient that makes it incompatible with a strict keto lifestyle: the sugary glaze. This sweet coating is a significant source of simple carbohydrates, and even a single serving can contain enough sugar to knock a person out of ketosis.

The honey or brown sugar used in the glaze is pure carbohydrate, with little to no fiber. While the base ham itself is a protein and fat source, the glaze on the outside is what poses the problem. Store-bought honey baked hams are often pre-glazed, making it difficult to control the amount of sugar. Furthermore, some processed hams may contain added sugars during the curing process, even before the glaze is applied, so it's always critical to read the nutritional label.

How to Make a Keto-Friendly Honey Baked Ham

If you want to enjoy the flavor of honey baked ham without the carbs, your best option is to make a keto version at home. The key is to swap the high-sugar ingredients for keto-approved alternatives.

Select a quality, uncured ham: Look for a plain, unglazed ham that doesn't have added sugars in the curing process. Reading the ingredients list is crucial to avoid hidden dextrose or other sweeteners.
Create a sugar-free glaze: The glaze is where the magic happens. Instead of honey or brown sugar, you'll use low-carb sweeteners like erythritol, monk fruit, or allulose. A popular keto glaze recipe involves combining a brown sugar substitute, Dijon mustard, butter, and spices like cloves and cinnamon.
Adjust the baking process: The baking method is similar to a traditional ham, but you will apply the sugar-free glaze during the final stages to allow it to caramelize without burning.

The Importance of Reading Labels

For any pre-packaged food on a keto diet, reading the nutritional label is a non-negotiable step. This is especially true for deli meats and prepared hams. Look beyond the front-of-the-package marketing and focus on the total carbohydrates and sugar content per serving.

Total Carbs: This number should be low, typically under 5 grams per serving for most keto products.
Added Sugars: Check the ingredient list for any mention of sugar, honey, dextrose, corn syrup, or other sweeteners.
Serving Size: Always pay attention to the serving size, as it can be deceptively small. A small slice might be low-carb, but consuming multiple slices can add up quickly.

Comparison: Traditional vs. Keto Ham


Feature	Traditional Honey Baked Ham	Keto-Friendly Ham (Homemade)
Sugar Content	High; contains honey or brown sugar glaze.	Zero or minimal added sugar; uses keto sweeteners.
Carb Count	Significantly high due to sugary glaze.	Very low, often under 5g net carbs per serving.
Ketosis Impact	Can easily break ketosis due to high sugar intake.	Designed to keep you in ketosis.
Ingredients	Often processed with added sugars and preservatives.	Uncured, natural ham with clean, keto-friendly glaze ingredients.
Flavor Profile	Sweet and salty; classic holiday flavor.	Sweet and savory, with spices to mimic the traditional taste using sugar-free substitutes.

Keto-Friendly Ham Alternatives and Recipes

Beyond a sugar-free ham glaze, there are many other ways to incorporate ham into your keto diet. You can use cooked, plain ham in a variety of low-carb dishes.

Recipe ideas include:

Keto Ham and Cheese Casserole: A comforting bake with ham, broccoli, and a cheesy, creamy sauce.
Deviled Ham Salad: A simple, delicious, and easy-to-prepare salad that uses finely chopped ham.
Ham and Cheese Cauliflower Fritters: A great way to use leftover ham in a low-carb fritter.
Creamy Ham and Veggie Soup: A hearty soup using plain ham and low-carb vegetables.

Conclusion

To be clear, you cannot eat a traditional, store-bought honey baked ham on a keto diet due to its high sugar and carbohydrate content. However, this doesn't mean ham is completely off-limits. By choosing a plain, uncured ham and creating your own sugar-free glaze with keto-friendly sweeteners, you can enjoy a delicious, holiday-worthy meal without disrupting ketosis. The key is careful ingredient selection and preparation. As with all keto-friendly eating, awareness of what's in your food—especially for processed products—is the most important step for success.

Visit a resource for low-carb recipes for more ideas on how to enjoy ham on a keto diet.

Frequently Asked Questions

Traditional honey baked ham is high in sugar and carbohydrates due to the sweet honey glaze. The glucose from this glaze can easily exceed a person's daily carb limit on a keto diet, effectively kicking them out of ketosis.

The best ham for a keto diet is a plain, uncured, or low-sugar option. Look for hams without added honey, sugar, or maple syrup. Always check the ingredient list for hidden sugars.

While scraping off the glaze will reduce the sugar, it is not a foolproof method. The sugary glaze often permeates the outer layer of the ham, and some sugar may have been used in the curing process. It's safer to use a plain ham and a keto-friendly glaze.

You can create a keto-friendly glaze using low-carb sweeteners such as monk fruit, erythritol, or allulose. Combine with ingredients like Dijon mustard, butter, and spices for a savory and sweet flavor.

Check for total carbohydrate and sugar content. Opt for products with the lowest numbers possible. Also, review the ingredient list for any added sugars or sweeteners, which are often listed as dextrose or corn syrup.

Many deli ham slices are keto-friendly, but you must check the label. Some varieties contain added sugar and other additives. Look for traditional, plain ham slices with minimal ingredients.

You can use leftover plain ham in many keto dishes, including ham and egg bakes, ham and cauliflower casserole, or a classic deviled ham salad. These are all excellent ways to repurpose leftover ham.