This keto ham soup recipe was originally published in August 2019. It has been updated with new images and a slight variation in the recipe. The original recipe did not include cauliflower but included double the amount of hemp seeds.
Why We Love This Recipe
Low carb – using hemp seeds in place of peas or split peas helps bring the carbs down.
Everyday ingredients – all the ingredients in this keto ham soup can be found in most supermarkets.
Quick and easy – so simple to make. Choose the way you wish to cook it. From preparation to table, it takes less than 1 hour.
I love keto soup recipes as they are always pretty easy (and tasty). It is something I love to make so you have tasty meals for days.
What goes great with soup? Bread of course! You must also try out some of our keto bread recipes.
Keep reading for more details on the ingredients, substitutes and step by step instructions on how to make our delicious keto pea and ham soup.
The soup itself is very versatile. In the image above you will notice a green vegetable not in this recipe. It is the choko (or chayote). I do use this vegetable as well from time to time and in our Hearty Pea & Ham Soup in the cookbook Slow Cook Keto.
Ham hocks – I use meaty ham hock around 800g. This will of course yield a lot less meat than the initial weight but fits comfortably in my Instant Pot. If you are making the pea and ham soup in the Thermomix make sure you get your butcher to cut the hock into smaller pieces. I also prefer to use a blade cover.
We do have more ham and keto pork recipes for you to enjoy. Try our Sugar Free Keto Glazed Ham (and use the leftover hock for this soup). Or even the Schweinshaxe for something amazing for a keto Christmas option.
Hemp Seeds – hemp seeds add amazing flavour and texture to the soup. They replace the split peas of a traditional pea and ham soup and add a lot of extra plant-based protein. There are loads of claimed health benefits of hemp seeds and I love using them in both hot dishes and cold.
Vegetables – I use the Mirepoix of onions, celery and carrot. As well as cauliflower (for creaminess) and garlic. As mentioned above you can also add choko or even rutabaga if preferred for a hearty keto ham soup.
For a vegetarian alternative omit the ham hock and bacon. A simple swap to vegetable stock will keep it completely vegetarian. This has been tested and was given the nod of approval.
How To Make It
Step 1. Place all the ingredients into the pot. Set to Pressure Cook/High Heat/35 minutes. When finished allow natural release for 10 minutes before triggering quick release.
For the stovetop just place into a large pot and bring to simmer. Cover and turn the heat down and cook until the ham is softened.
Step 2. Remove the meat from the ham hock and set the meat aside. Remove the bay leaves and puree the soup. Adjust the seasoning.
Step 3. Divide the soup between serving bowls. Top with the shredded ham and sprinkle over parsley and extra hemp seeds. Serve.
This keto ham recipe has been provided with Instant Pot instructions. It also includes slow-cooker (or Crockpot), stovetop and Thermomix methods.
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Keto Pea and Ham Soup with Hemp Seeds
- 2 cloves garlic finely minced
- 1 onion finely diced (120g)
- 2 stalks celery finely diced
- 1 medium carrot finely diced
- 1 cup cauliflower florets (120g)
- 2 bay leaves
- Salt and pepper to taste
- 4 cups chicken broth or stock
- 100 g hemp seeds
- 1 800g ham hock for Thermomix® method get your butcher to cut hocks into 5 cm pieces
- 1/4 cup fresh parsley finely chopped
INSTANT POT® METHOD
- Place all the ingredients into the pot. Set to Pressure Cook/High Heat/35 minutes. When finished allow natural release for 10 minutes before triggering quick release.
- Remove the ham hock from the soup. Separate the meat from the hock and discard the fat and bone. Shred the ham and reserve.
- Discard the bay leaves and puree the soup (puree until smooth or slightly chunky, whichever you prefer). Adjust the seasoning to taste (see notes).
- Ladle the soup into serving bowls. Top with shredded ham and garnish with extra hemp seeds and fresh parsley.
SLOW COOKER OR STOVE TOP METHOD
- Place all the ingredients into the slow cooker; cook on low for 6-8 hours or high for 3-4 hours. Cook until the ham is soft and tender. Follow from step 2 above.
- For stovetop, turn down to low, cover with a lid and cook on low checking every hour until hemp is soft and ham is falling off the bone. Follow from step 2 in the Instant Pot method.
- Add the garlic, onion, celery, carrot, and cauliflower into the mixer; chop 4 sec/speed 6. Scrape down the sides of the bowl. (Remove the vegetables and insert blade cover (if using) and replace the vegetables).
- Add the remaining ingredients to the mixer (filling only to the max line with broth); set to slow cook/100min/95°C (or 100 min/95°C/reverse/stir). Extend the cooking time until the ham is soft and tender.
- Separate the meat from the hock and discard the fat and bone. Shred the ham and reserve.
- Discard the bay leaves (check to ensure no bones are in the soup) and puree the soup in two batches; 30sec/speed 5-9 (or less if you prefer the soup slightly chunky). Adjust seasoning to taste (see notes).
- Ladle the soup between serving bowls. Top with shredded ham and garnish with extra hemp seeds and fresh parsley.
For a vegetarian/vegan alternative, omit the ham, add a pinch of smoked paprika and use a vegetable broth. THERMAL COOKING TIPS
If you are cooking this in a thermal cooker, you will need to ask your butcher to cut the ham hock into small 5-6 cm lengths to fit inside the mixer. Alternatively, add hock meat off the bone, which is available at the supermarket. IS YOUR SOUP TOO SALTY OR THICK? If your soup is too salty, simply add a little dairy (sour cream) or an acid such as apple cider vinegar or lemon juice. Alternatively, you can add more liquid to dilute the soup. Just like most soups, this is even better the next day! STORAGE Keep chilled in the fridge for up to 4 days. Alternatively, freeze in 1-2 person serves.
Your Own Notes
63 responses to “Keto Pea and Ham Soup | 4 Cooking Methods”
This was a complete surprise – I love it! I was unsure if the flavour and creaminess would be similar to P&H. It’s better than .. Thank you for the recipe.
Wow… talking about deceptive recipes, and don’t get me started on Bombay Duck right. Can you believe it right … NO DUCK ! And Prairie Oysters, yep, No Oysters. Welsh rabbit, seriously, No Rabbit. Sweetbreads, hmm. Lion’s Head, yep, No Lion. Head Cheese, let down again. And Spotted Dick, what a letdown, not one inch of …! How about some Rocky Mountain Oysters, you’ll need some stones to take on those ones. Soldiers contained no Soldiers. Nun’s Puffs had no nuns. The Parson’s Nose, bet you didn’t pick that one. Cat’s tongues, not what you’re thinking. Grasshopper Pie was a hopping letdown. Gobble down some Cape Cod Turkey perhaps ? And now, taking the cake (how dare they) … “Keto Pea and Ham Soup”, with no Peas, who’d have thunk it. The hide of people creating delicious healthy low carb recipes for us to enjoy. Lol.
Live your humor!
This doesnt have a single split pea in it so kindly rename it ham soup. I hate googling something then find it isnt what i asked for.
Dont call hemp/ham/cauliflower soup PEA AND HAM SOUP. There are no peas in it, smdh
Wait, am I reading this right? This Lady actually is complaining that there is something not in the recipe….. that she could just quietly add if she chose to? Wow, do I feel sorry for the people that know her personally- she prolly has no clue how controlling she is in real life. The recipe is awesome, made it yesterday with 1/4 cup of dried split peas, some cauliflower puree for thickness, and some extra garlic (I didn’t ask for Momma Jun’s permission but I’m crazy like that) Lost almost 80 lbs with help from recipes like this… Thank you for sharing.
Hi, can this recipe be made in a soup maker using pre cooked ham?
A comforting winter meal…certainly don’t feel you’re missing out with this
I made this with the Ham Bone from my Thanksgiving meal. First, I was in awe of the smell while it was cooking in the Instant Pot, it smelled just like Split Pea Soup. Then came the taste, AMAZING! I have shared a link to this recipe with my low carb group as a must try for winter comfort food. Looking forward to trying other recipes from you.
Just wondering how much 1 serve is?
This recipe is delicious! My non low carb partner even loved it. This soup will definitely be on my winter soup list from now on!
Absolutely delicious. Such an easy recipe to follow. I made the chicken stock over night in the slow cooker then finished off the soup today in the slow cooker. Took 6 hours and now ready to devour! A must try.
Can I use Hemp Hearts instead of Hemp Seeds? If so how much/
Can I use Hemp Hearts instead of Hemp Seeds? If yes how many cups because I do not know how much is 200 g is in cups(sorry)
I’m about to make this in my new Thermomix :). Is it really 99 minutes cooking time?!
Your picture looks like soup. Mine looks like mucilaginous goop. There is No way it could it pass off as split pea soup. It doesn’t taste too bad but the texture is really off putting. Made it in an instant pot, and used (ut-oh) light colored whole flax seeds. I was really tired, when I read the recipe. Don’t do this, unless you want a tapioca pudding consistency. Sorry to mangle this so badly.