Maple-Glazed Ham

A low FODMAP glazed ham with a spiral-cut bone-in ham, maple syrup, brown sugar, Dijon mustard, and ground cloves.

Prep 10 min

Cook 2 hr

Serves 14

Gluten-freeDairy-freeEgg-free

Ingredients

• 1 fully cooked spiral-cut bone-in ham, 8 to 9 lb (3.6 to 4 kg), with no onion, garlic, or honey on the label (see Tips)
• 1/2 cup (120ml) water, for the pan

Glaze

• 1/2 cup (160g) pure maple syrup
• 1/2 cup (100g) packed brown sugar
• 2 tbsp Dijon mustard (check for no garlic or onion)
• 1 tbsp apple cider vinegar
• 1/4 tsp ground cloves
• 1/4 tsp ground cinnamon
• 1/4 tsp black pepper

Throw away the glaze packet that comes with most hams. They usually contain honey, onion powder, or high-fructose corn syrup.

Instructions

Warm the ham

1. Heat the oven to 325°F (165°C). Set the ham cut side down in a roasting pan and pour the water into the pan.
2. Cover the pan tightly with foil.
3. Bake for about 12 minutes per pound (about 1 1/2 hours for an 8 lb ham), until the center reads 120°F (49°C).

Make the glaze

1. While the ham warms, stir the maple syrup, brown sugar, mustard, vinegar, cloves, cinnamon, and pepper in a small saucepan.
2. Simmer over medium heat for 3 to 5 minutes, stirring, until the sugar dissolves and the glaze thickens slightly.

Glaze and finish

1. Raise the oven to 400°F (200°C). Uncover the ham and brush half the glaze over the surface and between the slices.
2. Bake uncovered for 10 minutes, brush on the rest of the glaze, and bake 10 to 15 minutes more, until the glaze is bubbling and the center reads 140°F (60°C).
3. Rest for 15 minutes, then slice along the bone and spoon any pan glaze over the slices.

Tips & Substitutions

• Read the ham label. Most plain cured hams list water, salt, sugar, sodium phosphate, and sodium nitrite. Skip hams that list onion, garlic, honey, or "natural flavors" with no detail.
• Serve size. A plate of about 170g (6 oz) of ham carries roughly 1 tablespoon of glaze.
• Mustard check. Most Dijon is mustard seed, vinegar, and salt. Some brands add garlic, so read the jar.
• Boneless ham. Use the same glaze; bake about 10 minutes per pound to 140°F (60°C).
• Leftover bone. Simmer it with carrots, leek greens, and bay leaf for a ham stock with no onion.

Why This Works

• Maple instead of honey. Honey is high in excess fructose and fructans; pure maple syrup is low FODMAP, and each plate carries about 1 tablespoon of glaze.
• Low and covered first. A pre-cooked ham only needs reheating, and the foil keeps the slices from drying out.
• Glaze at the end. Sugar burns if it goes on early, so the glaze only sees the last 20 to 25 minutes at high heat.

Storage

Refrigerate sliced leftover ham in a sealed container for up to 5 days. Freeze portions for up to 2 months. Reheat covered at 325°F (165°C) with a splash of water so it stays moist.