This sticky, tender Low FODMAP Glazed Ham is made with pure maple syrup, brown sugar, and Dijon mustard, ready in under three hours. The final blast of heat transforms the sweet coating into a bubbling, golden crust that smells incredible. I make this every holiday so my sensitive stomach guests never feel left out of the main event.
Jump to RecipeWhy This Classic Works
I used to worry that skipping traditional glaze ingredients like honey or garlic would leave my holiday roast tasting flat. I was wrong; this recipe proves you can achieve that iconic sticky sweetness using gut-friendly maple syrup and brown sugar. The depth of flavor comes from the interaction between the sharp Dijon mustard and the rich maple, creating a complex profile that rivals any standard recipe.
The biggest lesson I learned was about moisture control. By wrapping the ham tightly for the first phase of cooking, we keep the meat juicy before blasting it with high heat to set the glaze. This method ensures you get that perfect contrast between the tender interior and the crisp, caramelized exterior without drying anything out.
Low FODMAP Glazed Ham Ingredients
- 6-8 lb bone-in ham (fully cooked, shank or butt portion)
- 1/2 cup pure maple syrup
- 1/2 cup brown sugar, packed
- 2 tbsp Dijon mustard (check label to ensure no garlic or onion)
- 1/4 cup fresh orange juice
- 20 whole cloves
How To Make Low FODMAP Glazed Ham
- Prep the Ham: Preheat your oven to 325°F (165°C). Remove the ham from its packaging and discard the flavoring packet if included. Use a sharp knife to score the fat in a diamond pattern, cutting about 1/4 inch deep. Insert a whole clove into the center of each diamond.
- Initial Bake: Place the ham cut-side down in a roasting pan. Cover the pan tightly with aluminum foil to trap steam. Bake for 12-15 minutes per pound (about 1.5 to 2 hours for a standard half ham) until the internal temperature reaches 110°F.
- Make the Glaze: While the ham bakes, whisk the maple syrup, brown sugar, Dijon mustard, and orange juice in a small saucepan over medium heat. Simmer for 5-8 minutes until the sugar dissolves and the mixture thickens slightly.
- Apply the Glaze: Remove the ham from the oven and increase the temperature to 400°F (200°C). Discard the foil. Brush half of the glaze generously over the ham, getting into the scored lines.
- Caramelize: Return the ham to the oven uncovered for 15-20 minutes. Brush with the remaining glaze halfway through. The ham is done when the glaze is bubbly and dark golden, and the internal temperature reaches 140°F.
Recipe Tips
- Check the Label: Always read the ingredients on your ham. Avoid hams cured with honey or those listing “spices” or “natural flavors” that don’t specify they are garlic/onion-free, although most plain cured hams are safe.
- Don’t Skip the Rest: Let the ham rest for at least 15-20 minutes after taking it out of the oven. This allows the juices to redistribute so they don’t run out when you carve.
- Control the Heat: Because of the sugar content in the maple syrup, the glaze can burn quickly at 400°F. Keep a close eye on it during the final 15 minutes.
What To Serve With Glazed Ham
For a complete low FODMAP feast, pair this ham with roasted carrots tossed in olive oil and thyme. Mashed potatoes made with lactose-free milk and butter are also a classic side that soaks up the sweet glaze perfectly.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. You can also freeze slices of ham for up to 2 months; just be aware the texture may become slightly softer upon thawing.
FAQs
- Can I use honey instead of maple syrup?
No, honey is high in fructose and can trigger IBS symptoms in large amounts. Maple syrup is a safe, low FODMAP alternative that provides excellent flavor and stickiness. - Is Dijon mustard low FODMAP?
Yes, traditional Dijon mustard is generally low FODMAP in serving sizes of 1 tablespoon. However, always check the label to ensure no high-FODMAP additives like garlic powder have been included. - Can I use a spiral-cut ham?
Yes, but spiral-cut hams dry out faster. Reduce the initial cooking time slightly and check the internal temperature earlier to prevent overcooking.
Nutrition
- Calories: 340
- Total Fat: 12g
- Saturated Fat: 4g
- Cholesterol: 85mg
- Sodium: 1250mg
- Total Carbohydrate: 18g
- Protein: 38g
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Low FODMAP Glazed Ham
12
servings15
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minutesLow FODMAP Glazed Ham features a sticky, caramelized coating made from maple syrup and brown sugar. This tender holiday roast uses safe ingredients like Dijon mustard and cloves, ready in under 3 hours. It is an easy, gut-friendly centerpiece.
Ingredients
6-8 lb bone-in ham (fully cooked, shank or butt portion)
1/2 cup pure maple syrup
1/2 cup brown sugar, packed
2 tbsp Dijon mustard (check label to ensure no garlic or onion)
1/4 cup fresh orange juice
20 whole cloves
Directions
- Prep the Ham: Preheat your oven to 325°F (165°C). Remove the ham from its packaging and discard the flavoring packet if included. Use a sharp knife to score the fat in a diamond pattern, cutting about 1/4 inch deep. Insert a whole clove into the center of each diamond.
- Initial Bake: Place the ham cut-side down in a roasting pan. Cover the pan tightly with aluminum foil to trap steam. Bake for 12-15 minutes per pound (about 1.5 to 2 hours for a standard half ham) until the internal temperature reaches 110°F.
- Make the Glaze: While the ham bakes, whisk the maple syrup, brown sugar, Dijon mustard, and orange juice in a small saucepan over medium heat. Simmer for 5-8 minutes until the sugar dissolves and the mixture thickens slightly.
- Apply the Glaze: Remove the ham from the oven and increase the temperature to 400°F (200°C). Discard the foil. Brush half of the glaze generously over the ham, getting into the scored lines.
- Caramelize: Return the ham to the oven uncovered for 15-20 minutes. Brush with the remaining glaze halfway through. The ham is done when the glaze is bubbly and dark golden, and the internal temperature reaches 140°F.
