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 Thermomix, Magimix 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.
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.
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.
- Keto Chicken Vegetable Soup
- Italian Meatball Minestrone Soup
- Chicken Pot Pie Soup
- Thrifty Keto Chicken Soup
- Celery Soup Recipe
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Keto Pea and Ham Soup with Hemp Seeds
Equipment
Ingredients
- 2 cloves (2 cloves) garlic finely minced
- 1 (1) onion finely diced (120g)
- 2 (2) stalks celery finely diced
- 1 medium (1) carrot finely diced
- 1 cup (1 cup) cauliflower florets (120g)
- 2 (2) bay leaves
- Salt and pepper to taste
- 4 cups (4 cups) chicken broth or stock
- 100 g (3.5 oz) hemp seeds
- 1 800g (28 oz) ham hock for Thermomix® method get your butcher to cut hocks into 5 cm pieces
TO SERVE
- 1/4 cup (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
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
Megan Ellam is an Australian keto recipes blogger and author of amazing keto cookbooks such as Slow Cook Keto, Keto Loco, The Healthy Family Keto Cookbook and Every Day Keto.
Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017.
64 responses to “Keto Pea and Ham Soup | 4 Cooking Methods”
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This is Delicious!! -
If I don’t have hemp seed, is there a substitute?
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Leave it out. Hemp seeds replace the split peas that are of high carb.
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This is a 10/10 recipe!! The flavours are beautiful and the hemp seeds are the star in the dish. -
Made this soup on Monday – It is so yummy and filling. I didn’t even know you could get hemp seeds until I made this. -
This was amazing. I used the slow cooker method. I left out the carrot and added extra celery. Made the mistake of not getting hulled hemp seeds, not a complete disaster though, I blitzed it and then poured it through a sieve. I cannot believe how much this tastes like the original. So good, and will definitely be making again. Thank you for sharing.
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Made this for tea tonight – 7 his in the crock pot. Absolutely delicious! Will be making this again for sure now that the weather had turned coolish…-
It is certainly getting to soup weather isnt it Fran. Thanks for trying our Pea and Ham Soup and I am so happy you enjoyed it. Thank you also for taking the time to leave a review.
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Made this today in my Instant Pot we have always been a fan of pea and ham soup and wow could hardly tell the difference maybe even prefer this hemp seed version. Highly recommend to try.-
Yay! Thanks Mat. It is such a great option and I agree if anything it is better! Thanks so muchh for taking the time to try and leave a review. So very much appreciated.
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So tasty you would never guess it wasn’t made with split peas.-
I agree Samantha it is such a great substitute isn’t it. Thanks for taking the time to leave a review as well it is really appreciated.
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Heya this was a little difficult to make using the Thermomix instructions as step 2 is missing the speed level.
Also step 4 says cook for 99 minutes yet the heading of the recipe says cook time is 20 minutes.
Can you please clarify
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Hi Ann, thanks for the feedback. I have added the speed to step 2. The cook time (although was incorrect) on the recipe is to reflect the pressure cook time. Unfortunately I cannot have the times for all 3 methods. I hope this helps.
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This soup is the absolute business. You wouldn’t know a pea wasn’t hurt in the making of this soup, it really hits the mark on every level.
Hubby took some into work & gave a sample to a couple colleagues who raves about it.-
So glad you enjoyed it Christine
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I made this without the ham. It was easy and delicious-
Thanks for trying it out without the ham Natusha. Good to hear you still enjoyed it.
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Absolutely brilliant!! This soup is a family favourite and now I don’t have to miss out.-
Thanks Terri. So glad you enjoy the recipe
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Such a comforting delicious and satisfying soup. A hit with all. I have a freezer stash of soups for quick lunches or to fill never ending hungry tummies and this will certainly be part of our stash. thanks for another delicious recipe.-
Glad you enjoy it Sue x
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It sounds very easy! I wonder if I could substitute the ham for a different meat?-
Thanks Romina. You can substitute some chicken or bacon bones, I have even done a vegetarian alternative
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I am so happy to see this recipe and not just because it look delicious but because it means Soup Season is upon us! I’ve never used hemp seeds but I’m always open to try new things and this new thing looks like it’s going to be a hit!-
They are such a great protein source Beth. I hope you enjoy many delicious comforting soup over the cooler months.
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This is everything a gourmet soup should be, and then some! Delicious!-
Thanks Sara, it is pretty special
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this looks so comforting! love the addition of hemp seeds! what a unique add. yum-
Thanks Rebecca
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I’ve never made anything with hemp seeds before but you are inspiring me to try it now. I always love discovering and trying new ingredients.-
Thanks Chef. I have been using them a lot and they are so versatile and a huge source of plant based protein. In everything from soup, bread, and sweets they work brilliantly.
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So easy to make. The tastiest and best ea and ham soup we have ever had. We loved how the hemp seeds gave it the most amazing flavour and texture. So so good.-
Thanks Suzanne. I am super glad you enjoyed it.
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This soup was such a great taste sensation..
It tastes just like pea and ham soup with not a pea in sight!!
It’s so clever using the hemp seeds which add so much to this soup, both in texture and flavour .
This is my husband’s favourite soup and to be able to enjoy it again as a keto soup is awesome.
It was very easy to make and budget friendly too.
This is something I will be making on a regular basis so if you love pea and ham soup then give this one a go-
Thanks Lynda, I am always glad to hear we got the family tick of approval.
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