Low FODMAP Maple Ham: A Sweet and Savory, Gut-Friendly Main Dish

What Makes This Maple Ham Low FODMAP?

• Boneless ham: Most plain, unglazed hams are naturally Low FODMAP, just double-check labels for added high-FODMAP ingredients.
• Maple syrup: Pure maple syrup provides sweetness without excess fructose, making it a great swap for honey.
• Brown sugar: Used in moderate amounts, it helps create that classic caramelized glaze without overloading FODMAPs.
• Spices: Simple additions like salt, cinnamon, paprika, and ginger build flavor without relying on garlic or onion.
  
  

Substitutions & Variations

• You can use a spiral-cut ham for easy serving, which allows the maple glaze to seep into every slice and makes entertaining simpler.
• For a slightly deeper flavor, try adding Dijon mustard to the maple glaze, which balances the sweetness with a subtle tang.
• If you prefer less sweetness, reducing the brown sugar in the glaze still keeps the maple flavor front and center without overpowering the dish.
• To add a smoky twist, a pinch of smoked paprika blended into the glaze brings a savory depth that pairs really well with ham.
  
  

Tips for the Best Low FODMAP Maple Ham

• As the ham warms in the oven, basting with the maple glaze every 15–20 minutes helps build that sticky, caramelized coating on the outside.
• Keeping the ham covered for most of the cook time locks in moisture so the slices stay juicy instead of drying out.
• Letting the ham rest for about 10 minutes before slicing helps the juices redistribute for better texture and flavor.

Serving Ideas

• Serve it alongside roasted carrots or green bean casserole for a balanced, colorful plate.
• Pair with mashed cauliflower or a creamy potato soup for a cozy, comforting meal.
• Add it to a brunch spread with eggs and gluten-free toast for a fun weekend option.
• Use leftovers to make sandwiches, rice bowls, or chopped into salads for quick meals later in the week.
  
  

FAQ’s

How do I know when the ham is done?

Can I freeze leftover ham?

How much ham should I plan per person?

Low FODMAP Maple Ham

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This Low FODMAP maple ham is sweet, savory, and perfectly glazed with simple ingredients, making it a holiday-worthy main dish that’s gentle on digestion and easy to prepare.

Servings: 8 servingsPrep: 10 minsCook: 1 hour 30 minsTotal: 1 hour 40 minsDifficulty: Easy

AmericanDinnerLunchMain EntreeIBS-friendly recipesLow FODMAP dinner ideaseasycomfort food

Ingredients

1 (8 lb) spiral-cooked ham (bone-in or boneless)

2 tablespoons butter

1/4 cup pure maple syrup

1 cup brown sugar

1/2 teaspoon salt

1/2 teaspoon cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground paprika

1/4 teaspoon black pepper

Instructions

1

Preheat your oven to 325°F and place the ham in a roasting pan, cut side down.

2

In a small bowl, whisk together the butter, maple syrup, brown sugar, salt, cinnamon, ginger, paprika, and black pepper until smooth.

3

Brush about one-third of the glaze over the ham, making sure to coat the top and sides evenly.

4

Cover the ham loosely with foil and bake for about 60 minutes, basting with additional glaze every 15–20 minutes.

5

Remove the foil during the last 20–30 minutes of cooking and brush with the remaining glaze to caramelize the outside.

6

Heat until the internal temperature reaches 140°F, then remove from the oven and let rest for 10 minutes before slicing.

7

Slice and serve warm with extra glaze spooned over the top if desired.

Nutrition Facts

Per serving

Calories
318

Fat
11.5g

Carbs
43.7g

Protein
18.8g

Fiber
0.0g

Sodium
1209.0mg

Sugars
14.8g

Sat. Fat
3.6g

Notes

• Most hams are pre-cooked, so this recipe focuses on reheating and adding flavor rather than fully cooking the meat.
• If the glaze starts to brown too quickly, loosely tent the ham with foil to prevent burning.
• Leftovers can be stored in the refrigerator for up to 4 days and reheated gently with a little extra glaze to keep the ham moist.
• Freeze sliced ham in airtight containers for up to 2 months for easy meals later on.