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Keto Pea and Ham Soup | 4 Cooking Methods

This incredibly easy Keto Ham Soup is so tasty and a real family-friendly recipe! The ultimate in keto soup recipe. Tastes just like a traditional pea and ham soup but without all the carbs!
Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

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.

Thermomix friendly – make this low carb ham soup recipe in the ThermomixMagimix or food processor in no time and with easy cleanup.

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.

The Ingredients

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.

Pea and ham soup ingredients

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.

Keto Pea and Ham Soup in a grey bowl on a grey plate.

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.

More Keto Soups to Try

Here are just a few great keto soup recipes. I am always playing around with a lot of soups and these are just a few of my best soups.

You will also find I have quite a few hemp seed recipes. So, if you have leftover seeds and wish to experiment with some different recipes then give a few of mine a try. I am a big fan of their versatility.

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Keto Meal Plans & Support
Keto Pea and Ham Soup in a white and brown bowl.

Keto Pea and Ham Soup with Hemp Seeds

This incredibly easy Keto Ham Soup is so tasty and a real family-friendly recipe! The ultimate in keto soup recipe. Tastes just like a traditional pea and ham soup but without all the carbs!
4.95 from 35 votes!
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hr
Course: Soup
Cuisine: Australian
Diet: Gluten Free
Recipe Category: Low Carb
Calories: 87kcal
Author: Megan Ellam
GO TO COLLECTIONS
Servings: 8 serves
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Ingredients

  • 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

TO SERVE

  • 1/4 cup fresh parsley finely chopped

Instructions

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.

THERMAL 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.

Notes

INGREDIENTS
The carrot adds less than 1g net carbs per serving; leave out if preferred.
Hemp seeds are the “pea” replacement. They are the hulled variety that I have used. You can also puree the soup or mill the seeds for a thicker soup.
SUBSTITUTIONS
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

Nutrition

Serving: 1serve | Calories: 87kcal | Carbohydrates: 4g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 12mg | Potassium: 98mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1503IU | Vitamin C: 10mg | Calcium: 30mg | Iron: 2mg | Magnesium: 5mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

Megan Ellam is an Australian keto recipes blogger and author of amazing keto cookbooks such as Slow Cook KetoKeto LocoThe Healthy Family Keto Cookbook and Every Day Keto.

Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017.

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    47 Comments

  • Katey elizabeth says:

    5 stars
    This is a 10/10 recipe!! The flavours are beautiful and the hemp seeds are the star in the dish.

  • Cathy says:

    If I don’t have hemp seed, is there a substitute?

  • Raelene says:

    5 stars
    This is Delicious!!

  • My mistake says:

    5 stars
    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.

  • Cherie says:

    I’m about to make this in my new Thermomix :). Is it really 99 minutes cooking time?!

    • Megan Mad Creations Hub says:

      Hi Cherie, yes it is 99 minutes. On some of the thermal cookers this is the max length of time you can set it to. It is a slower cooked soup.

  • Nancy Mokrzynski says:

    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)

    • Megan Mad Creations Hub says:

      Hi Nancy, there is a little conversion button after the list of ingredients where you can covert the measures to cups.

  • N Mokrzynski says:

    Can I use Hemp Hearts instead of Hemp Seeds? If so how much/

  • Clara White says:

    5 stars
    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.

  • Gail says:

    5 stars
    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!

  • Jillian England says:

    Just wondering how much 1 serve is?

    • Megan Mad Creations Hub says:

      The recipe makes 8 serves. So depending how much you reduce it and how much meat you get off your bone you are welcome to weigh it in total and then divide into 8 equal serves.

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