This low FODMAP Maple Dijon Glazed Ham made in the slow cooker simplifies holiday gatherings while producing a mouth-watering holiday main dinner dish. A perfect ham for Easter and a delicious alternative to Thanksgiving / Christmas turkey, this low FODMAP ham has 4 ingredients and takes about 5 minutes to throw in the Crock-Pot. In addition to being low FODMAP, this holiday ham is also Paleo and refined sugar-free.
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- Low FODMAP Ham in the Slow Cooker: Simplifying Easter and other Holiday Dinners
- Is Ham Low FODMAP?
- Which cut of ham do I use?
- Necessary Equipment
- Low FODMAP Slow Cooker Maple Dijon Glazed Ham: Ingredients & Success Tips
- Storage and Leftovers
- Easy Low FODMAP Slow Cooker Maple Dijon Glazed Ham (Paleo, Refined Sugar-Free)
- Related Recipes
Low FODMAP Ham in the Slow Cooker: Simplifying Easter and other Holiday Dinners
This low FODMAP slow cooker ham recipe is adapted from an amazing one I discovered years ago on Serena Bakes Simply from Scratch. After making this recipe, I've never made ham in the oven again. I did try to adapt it for the Instant Pot, but in my opinion, the slow cooker is the optimal kitchen gadget for this type of ham as it's larger and turns out nicer when slow cooked. Additionally, after about 5 minutes of prep, once the ham goes in the slow cooker, it's fairly hands off until it's done, only having to baste it every 30-60 minutes. This frees up oven space for other low FODMAP holiday recipes and consumes way less energy.
Is Ham Low FODMAP?
This question is fairly tricky to answer. In short, it depends on whether high FODMAP ingredients were added during the curing or cooking process prior to packaging. Always check ingredient labels for high FODMAP ingredients. This article on FODMAP Everyday is a great guide for further reading about all things ham and FODMAPs.
Which cut of ham do I use?
For this low FODMAP slow cooker ham recipe, we're using an uncut, 6-pound bone-in ham shank or butt. This cut of ham is smoked and fully-cooked and can be found at most grocery stores. They can also be acquired at a butcher. It's wise to pre-order them during the holidays as they tend to sell out quickly. I stay away from spiral cut hams as they overcook quickly.
If needing Paleo / refined sugar-free, make sure your ham does not contain refined-sugar, which can be tricky. Check labels and call your local butcher(s) to see if sugar is added during the curing process.
Necessary Equipment
The equipment I use to make this low FODMAP ham in the slow cooker includes:
- Slow cooker (shocker, I know. I use a 6-quart Crock-Pot and wouldn't recommend smaller sized slow cookers for this recipe. The ham needs room.)
- Small bowl
- Whisk
- Large cutting board or baking sheet
- Sharp knife (a paring knife works well)
- Toothpicks
- Basting brush
- Small ladle or large spoon
Low FODMAP Slow Cooker Maple Dijon Glazed Ham: Ingredients & Success Tips
Prepare Glaze
To start this low FODMAP ham recipe, I first prepare the low FODMAP ham glaze. I whisk together the following ingredients in a small bowl:
- Juice from a can of pineapple rings - pineapple juice hasn't been officially tested for FODMAPs; however, it's generally thought to be low FODMAP as pineapple itself is low FODMAP.
- Pure maple syrup - low FODMAP in quantities of up to 50 grams per serving per Monash University's Low FODMAP Diet App. We're adding 75 grams across 12 servings.
- Whole grain Dijon mustard - only contains trace amounts of FODMAPs.
Once the glaze mixed, I set the bowl of glaze aside while I prepare the ham.
Ham
See my discussion above on how to select the perfect ham for this recipe. To prepare the ham, I first remove it from its packaging. Then, I place it on a large cutting board or baking sheet, cut side down.
Scoring the Ham
Using a sharp knife (a paring knife works well here), I score the surface of the ham (the skin and fat) into large diamond shapes:
These diamond shapes don't have to be perfect, and don't worry about cutting the bottom portion.
Apply Pineapple Rings
Once I've scored the entire surface, I secure the pineapple rings to the ham's surface using toothpicks:
Don't worry if you don't have enough pineapple to cover the entire ham. Just the upper ⅔ of the ham is sufficient.
Once covered in all the pineapple, I place the ham in the slow cooker, cut side down:
Then, I pour the glaze mixture over the ham:
I ladle and baste small portions of the glaze onto the top of the ham to cover any bare spots I may have missed when pouring.
Slow Cook
Once covered, I apply the lid of the slow cooker and set the timer for 4 hours on high or 6 hours on low. While the ham is cooking, I ladle and baste the ham every 30-60 minutes with the juices in the slow cooker. This helps ensure the entire ham turns out flavorful and moist. The liquid in the slow cooker will be low at first, so it may be tricky to ladle and baste. I stick my basting brush down the side of the ham to reach the liquid as best I can. As the ham cooks, the liquid rises substantially, making this process easier.
Once the timer goes off on the slow cooker, I open the lid and remove the ham to a platter. This can be awkward due to its size and weight. I usually end up using large carving fork on one side and a large spatula on the other to lift it out and onto the platter. There might be a better way, but this is the only way I know how to remove it. Be careful not to allow the ham to fall back into the Crock-Pot - it might splash you with hot juices.
Allow Ham to Rest
Once successfully on the platter, I allow the ham to rest for 10-15 minutes before removing the toothpicks and slicing. Be careful to remove all of the toothpicks. You don't want anyone biting down on one of those!
Slice and Serve
Slice your ham into 12+ portions and serve with or without the pineapple on the side and/or juices from the slow cooker on the top. I think the ham tastes moist and flavorful enough without anything on top, but if you want to add some juices or pineapple, certainly do.
Storage and Leftovers
Depending on how many people you have at your Easter or other holiday dinner, you will most likely have a bunch of ham leftovers. Store in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 1 month. Use leftover ham in my Low FODMAP Quiche with Hash Brown Crust, a great holiday breakfast, brunch or lunch recipe.
Easy Low FODMAP Slow Cooker Maple Dijon Glazed Ham (Paleo, Refined Sugar-Free)
Ingredients
- 6 pound bone-in ham shank or butt
- 18 ounce can pineapple rings canned in juice, and their juice
- ⅓ cup pure maple syrup
- ⅓ cup wholegrain Dijon mustard
Instructions
- Prepare glaze. In a small bowl, whisk together pineapple juice (drained from the canned pineapple), maple syrup, and mustard. Set aside.
- Prepare ham. Remove ham from packaging and place on a large cutting board or baking sheet, cut side down. Using a sharp knife (such as a paring knife), score the skin side of ham into large diamond shapes. Using toothpicks, secure pineapple rings to the skin’s surface. Carefully place ham in the slow cooker (I use a 6-quart Crock-Pot and would not recommend smaller sizes for this recipe), cut side down.
- Apply glaze to the ham. Pour maple syrup mixture over the ham. Ladle small portions of the mixture over uncovered portions of the ham, basting with a basting brush (see notes).
- Slow cook ham. Apply the lid of the slow cooker. Slow cook for 6 hours on low or 4 hours on high, ladling/basting the top portion of the ham every 30-60 minutes.
- Allow ham to rest. Once cooked, open the lid of the slow cooker and allow the steam to dissipate for a minute or two. Remove the ham to a platter and allow to rest for 10-15 minutes prior to removing toothpicks and slicing.
- Slice and serve. Slice ham into 12+ portions and serve with or without the pineapple on the side and the juices from the Crock-Pot on top.
Equipment
Notes
- Cuts of ham butt or shank can be found in most grocery stores or at your local butcher. Read ingredient labels and make sure your ham does not contain added high FODMAP ingredients. If eating Paleo / refined sugar-free, make sure your ham does not include added sugar or sugar products. See post above for more tips on selecting the right ham.
- Canned pineapple has recently been tested for FODMAPs, and according to Monash University’s Low FODMAP Diet App, pineapple canned in juice is low FODMAP in quantities of up to 90 grams per serving. At 12 servings, this allows for up to 1,080 grams of pineapple, and we’re only adding about 510 grams. Pineapple juice has not been tested for FODMAPs but is generally thought to be Low FODMAP.
- Maple syrup is low FODMAP in quantities of up to 50 grams per serving. We’re adding about 75 grams total across 12 servings.
- Wholegrain Dijon mustard only contains trace amounts of FODMAPs.
- If your ham doesn't fit in your Crock-Pot, I suggest cutting it so it fits. Also, if your cover won't close due to the size of the ham, cover the Crock-Pot with foil until the ham shrinks enough to fit under the lid.
- Ladling and basting: The small amount of liquid in the slow cooker may make it hard to ladle and baste the ham at first depending on the size and shape of your ham, but use the basting brush to reach the liquid and baste as well as you can. The liquid will rise substantially as the ham cooks, making the basting process easier.
- Low carb option: Make this recipe low carb by eating just the ham and not the pineapple!
- Adapted from Serena Bakes Simply from Scratch
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