Is cooked ham dairy free?

Whether cooked ham contains dairy or is dairy-free is a common question for those with milk allergies or following dairy-free diets. The good news is that most cooked hams are naturally dairy-free. However, there are a few things to keep in mind when buying and eating cooked ham to ensure it doesn’t contain hidden dairy ingredients.

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What is cooked ham?

Cooked ham refers to ham that is fully cooked and ready to eat. It has been heated to at least 145°F throughout to destroy harmful bacteria and parasites. There are several types of cooked ham:

City ham – The most common type of cooked ham sold. It is made from the hind leg of a pork and contains lots of fat.
Country ham – Dry-cured using salt for several months and then smoked. It has a much stronger flavor.
Honey-baked ham – Coated with a sweet glaze, usually containing honey or brown sugar.

Spiral cut ham – Sliced vertically in a spiral shape to expose more surface area to a glaze.

Cooked ham can be eaten cold after heating, like you find sliced ham in the deli. It can also be used in warm sandwiches, soups, casseroles and other dishes.

Is regular cooked ham dairy-free?

Regular cooked ham, meaning an unglazed city ham or country ham, does not naturally contain any dairy ingredients like milk, butter, cream or cheese.

Ham is made from pork, which comes from pigs. No dairy is added during the curing, smoking or cooking process to turn pork leg into cooked ham. Therefore, plain cooked ham is considered dairy-free.

According to the United States Department of Agriculture (USDA) FoodData Central database, the following cooked hams contain no dairy:^[1]

Ham, cooked, boneless, whole, separable lean only, heated

Ham, cooked, boneless, whole, separable lean and fat, heated
Ham, cooked, boneless, sirloin half, separable lean only, heated
Ham, cooked, boneless, shank half, separable lean only, heated

Ham, cooked, whole, separable lean only, heated

The USDA does not require listing minor ingredients on labels if they make up less than 2% of a product. However, major allergens like dairy must always be declared. So if cooked ham contains milk, cheese or other dairy, it must state so on the label according to the Food Allergen Labeling and Consumer Protection Act (FALCPA).^[2] Checking the label is the best way to verify no dairy ingredients.

Are honey-baked hams dairy-free?

Honey-baked hams are cooked hams coated with a sweet glaze. While the ham itself is dairy-free, the glaze may contain small amounts of dairy as an ingredient. Potential dairy ingredients in ham glazes include:

Butter – Adds richness and moisture to the glaze.
Cream – Also makes the glaze smooth and creamy.
Cheese – Grated Parmesan or other cheese can add flavor.

Milk – Sometimes used in making the glaze.

To determine if a honey-baked ham is dairy-free, you need to check the ingredients on the label. The glaze ingredients will usually be listed separately.

For example, the Kroger Private Selection Boneless Honey Glazed Spiral Cut Ham lists these glaze ingredients: Honey, brown sugar, water, corn syrup, pineapples, cherries, natural hickory smoke flavor. Since there are no dairy ingredients mentioned, this ham would be dairy-free.

However, other brands may have small amounts of milk, cream or cheese in the glaze. Always check the label carefully rather than assuming a honey ham is dairy-free.

Can deli ham contain dairy?

Deli ham refers to sliced cooked ham you can purchase at the deli counter. Even though regular cooked ham is dairy-free, some deli hams may contain dairy ingredients for flavor.

Possible dairy ingredients in deli ham include:

Cheese – Swiss, cheddar, Parmesan or blue cheese provide flavor.
Cream cheese – Often mixed into ham spreads.
Buttermilk – Sometimes an ingredient in a ham glaze.

Butter – Can be added to enhance flavor.

To determine if deli ham contains dairy, you need to ask the staff for ingredient information. Deli meats custom sliced in store are usually not individually packaged with their own labels.

Some common dairy-containing deli hams include:

Black Forest ham – Contains Swiss cheese for flavor.
Honey ham – May have cream or butter in glaze.
Rum ham – Rum and pineapples injected into ham.

Your best bet is choosing basic sliced ham with no flavor names or visibly added ingredients. Or stick to whole cooked hams with a label so you can inspect the ingredients.

Do ham sandwiches contain dairy?

In addition to checking the ham itself, you also need to consider the other sandwich fillings and condiments when determining if a ham sandwich is dairy-free.

Sandwich Item	Potential Dairy
Bread	Butter on rolls or bread, milk in baked bread
Cheese	Cheddar, Swiss, American cheese
Condiments	Mayonnaise, mustard with cream, butter
Lettuce/tomatoes	No dairy
Onion/pickles	No dairy

To keep ham sandwiches dairy-free:

Use dairy-free bread or rolls.
Leave off cheese.
Use dairy-free condiments like mustard, ketchup or dairy-free mayo.

Include lots of veggies for a tasty sandwich without the dairy.

With deli meats, baked goods and condiments going dairy-free, it’s getting easier to make dairy-free ham sandwiches.

Can you add cheese to ham?

One popular way to serve ham is topped with cheese. Common cheese and ham pairings include:

Ham and Swiss cheese
Ham and mozzarella
Ham and cheddar

Ham and Parmesan

Obviously, any dish that contains cheese is not dairy-free. Cheese is made from milk, usually cow’s milk but sometimes goat’s or sheep’s milk. All cheeses, including hard, soft, fresh and aged, contain lactose and milk proteins.

So ham topped with cheese would not be part of a dairy-free diet. You can get a similar savory, salty flavor by using dairy-free cheese alternatives on ham.

Dairy-free cheese alternatives

There are several non-dairy substitutes that can be used in place of regular cheese to keep ham dishes dairy-free:

Nut-based cheese – Made from almonds, cashews, macadamia nuts or peanuts. Provides creamy texture.
Soy-based cheese – Made from soybeans. Melts well.

Coconut cheese – Made from coconut milk. Has mild flavor.
Vegan cheese – Made from vegetables, nuts, soy or coconut. Check for no dairy in ingredients.

When buying non-dairy cheese alternatives, inspect the ingredients list to ensure no milk, casein or whey is included. Many dairy-free cheeses specifically say “vegan” on the label as well.

You can find dairy-free shredded, sliced or block cheese to use on ham sandwiches, pizzas, casseroles and other dishes calling for ham and cheese. The flavor and meltability varies widely between brands, so you may need to experiment to find your favorites.

Is ham and potato soup dairy-free?

Ham and potato soup is a creamy, comforting soup often made with milk or cream. However, it can also be prepared dairy-free.

To keep ham and potato soup dairy-free:

Use dairy-free ham broth or stock as the soup base.
Leave out cream or milk when making the soup.
Use olive oil or coconut milk to add creaminess instead of dairy cream.

Flavor it with garlic, onions, celery, mustard, salt and pepper instead of cheese.
Garnish with crispy bacon bits, green onion or roasted potatoes instead of cheese or sour cream.

Many traditional ham and potato soup recipes call for milk, cheese, sour cream or butter. But with simple ingredient swaps, you can enjoy a creamy potato-ham soup without the dairy.

Can you cook ham in a slow cooker?

Yes, cooked ham can be prepared in a slow cooker or instant pot. This moist, low-and-slow cooking method brings out even more flavor in the ham.

Here are some tips for cooking ham in a slow cooker:

Choose a boneless, fully-cooked ham.

Use a slow cooker liner or spray with oil to prevent sticking.
Place ham cut-side down and add 1 cup water or broth.
Cook on low heat for 4-6 hours or high for 2-3 hours.

Use cooking liquid to make sauce or gravy.
Rest ham for 15 minutes before slicing.

Slow cooker ham stays tender and juicy. The meat soaks up the cooking liquids to enhance the flavor.

Stick to plain cooked ham, not honey glazed, to ensure your slow cooker ham stays dairy-free. Avoid adding milk, cream or cheese when making the sauce or gravy as well.

Is ham ok on a dairy-free diet?

Ham is perfectly fine to eat on a dairy-free diet as long as you choose plain cooked ham with no cheese or creamy sauces added. Going dairy-free doesn’t mean you need to give up beloved flavors and foods like ham.

Here are some ways to enjoy ham on a dairy-free diet:

Add slices to sandwiches, wraps or pitas
Cube and add to salads, pasta, fried rice or casseroles
Eat slices cold or warm them up as a simple protein

Make ham hash with potatoes and veggies
Wrap asparagus spears, green beans or melon in ham
Add pieces to soup, chili or stew

Ham can be incorporated into many dairy-free dishes and meals. Focus on quality deli or pre-cooked hams with no cheese or creamy sauces included. Then use your imagination to keep ham in your recipes while avoiding dairy.

Reasons to avoid dairy

There are several reasons people choose to follow dairy-free diets:

Milk allergies – Dairy is one of the most common food allergies, especially in infants and children.

Lactose intolerance – Around 65% of people have difficulty digesting milk sugars.
Casein intolerance – Some react negatively to milk proteins like casein.
Vegan diet – Vegans avoid all animal products including dairy.

Skin conditions – Some link dairy to acne, eczema flares or rashes.
Digestive issues – Dairy may contribute to gas, bloating, diarrhea or other GI problems.
Hormone concerns – Dairy contains estrogen and hormones that can impact health.

Luckily, avoiding dairy doesn’t mean missing out on delicious ham. Paying attention to labels and ingredients allows you to safely fit it into a dairy-free lifestyle.

The bottom line

Most plain cooked hams without added sauces or glazes are naturally dairy-free. However, some honey-baked hams, deli hams and ham used in sandwiches or other recipes may contain small amounts of milk, cream, butter or cheese.

To enjoy ham while avoiding dairy, follow these tips:

Check labels carefully for any dairy-based ingredients.
Ask about ingredients for custom-sliced deli ham.
Skip the cheese toppings.

Use dairy-free alternatives like coconut milk and vegan cheese in recipes.
Look for hams with no flavor names or added ingredients.

With some extra care reading labels and selecting dairy-free accompaniments, you can still incorporate tasty ham into your cooking and eating while adhering to a dairy-free diet. Ham remains a versatile and convenient protein choice for sandwiches, salads, soups and more even without the dairy.