When cold winds blow and the windows fog up, nothing beats a hot, savory, spoonable meal. Traditional ham and bean soup is a classic cozy favorite, but beans don’t fit the keto diet. No worries—we’re here to elevate that comforting classic. With a few smart swaps, this ham soup transforms into a low-carb keto superstar perfect for chilly days.
Why This Keto Ham and ‘Bean’ Soup Works
This recipe keeps all the soul of the original—smoky ham, rich broth, tender vegetables, and that crave-worthy satisfaction—while replacing beans with low-carb vegetables. These veggies blend seamlessly into the broth, adding body and absorbing smoky flavors. The result is high fat, moderate protein, and minimal carbs, making it true keto gold.
Key Ingredients You’ll Love
Smoked Ham: The flavor star. Bone-in ham adds richness and depth, creating the meaty backbone of the soup.
Cauliflower or Chayote Squash: Neither are beans, but both mimic that tender, comforting texture beautifully. Cauliflower is mild and soft; chayote offers a firmer bite with a hint of sweetness.
Bone Broth: Provides a savory, collagen-rich base, giving the soup a slow-cooked richness even if prepared quickly.
Aromatics (Onion, Garlic, Celery): Essential flavor builders that elevate the broth into a hearty soup, used sparingly to keep carbs low.
Seasonings (Thyme, Bay Leaf, Black Pepper): These herbs and spices work harmoniously to unify all the flavors.
How This Keto Version Stands Out
No need to settle for “just close enough.” The smoky ham anchors the dish with deep salty-sweet flavor, while the cauliflower or chayote absorbs the broth perfectly for satisfying spoonfuls. It tastes like the classic you love but fits your keto lifestyle seamlessly.
Pro Tips for the Best Keto Ham Soup
– Choose high-quality smoked ham for rich flavor.
– Pre-steam cauliflower or chayote to maintain tender texture without mushiness.
– Season thoughtfully to balance the natural saltiness of smoked meat.
– For thicker broth, a small pinch of xanthan gum or glucomannan works, though it’s delicious as-is.
Meal Prep & Storage
This soup keeps beautifully:
– Refrigerate in an airtight container for up to 5 days.
– Freeze in portions for up to 3 months; label with dates!
– Reheat gently on the stove, adding broth or water if needed to loosen.
Serving Suggestions
Enjoy this soup as a complete meal or elevate it with:
– A dollop of sour cream for creaminess and tang
– Fresh parsley or scallions for freshness and color
– Toasted almond flour bread for dipping fun
Whether for a quick weeknight dinner, a lazy Sunday, or served by the firepit, this keto ham and “bean” soup delivers warmth, comfort, and keto-friendly flavor in every spoonful.
Embrace the cozy classic with a low-carb twist that comforts your soul and fits your macros perfectly.
Hearty Ham and Bean Soup
Equipment
- large soup pot or Dutch oven
- Cutting board
- Chef’s knife
- measuring cups and spoons
- ladle
Ingredients
For the keto ham and “bean” soup
- 2 pounds smoked bone in ham shank or ham hock uncured if possible
- 6 cups unsalted chicken bone broth or vegetable bone broth
- 1 cup water
- 2 tablespoons olive oil or avocado oil
- 1/2 cup yellow onion finely diced
- 1/2 cup celery finely diced
- 3 cloves garlic minced
- 4 cups cauliflower florets cut into small bite sized pieces, or use peeled diced chayote squash
- 2 tablespoons butter or ghee
- 1 teaspoon dried thyme
- 2 bay leaves
- 1 teaspoon kosher salt plus more to taste, depending on saltiness of ham and broth
- 1/2 teaspoon freshly ground black pepper plus more to taste
- 1/4 teaspoon smoked paprika optional, for extra smokiness
- 1/8 teaspoon xanthan gum optional, for slightly thicker broth
For serving
- 1/2 cup sour cream for topping, optional
- 1/4 cup fresh parsley or scallions chopped, for garnish
Instructions
- Dice the onion and celery finely, mince the garlic, and cut the cauliflower into small bite sized florets so they resemble the size of cooked beans.
- Heat the olive oil and butter in a large soup pot or Dutch oven over medium heat until the butter is melted and foamy.
- Add the diced onion and celery to the pot and cook, stirring occasionally, until they are softened and translucent but not browned.
- Stir in the minced garlic and cook until fragrant, taking care not to let it brown.
- Nestle the ham shank or ham hock into the pot, then pour in the bone broth and water, making sure the ham is mostly submerged.
- Add the dried thyme, bay leaves, salt, black pepper, and smoked paprika, then gently stir the broth around the ham to distribute the seasonings.
- Bring the mixture to a gentle boil over medium high heat, then reduce the heat to low, cover the pot, and simmer until the ham is very tender and starting to pull away from the bone.
- Transfer the ham shank to a cutting board, letting any juices drip back into the pot, and discard the bay leaves from the broth.
- Add the cauliflower florets to the simmering broth, return the pot to a gentle simmer, and cook until the cauliflower is just tender but not falling apart.
- While the cauliflower cooks, remove the skin and fat cap from the ham if desired, then shred or dice the ham meat into bite sized pieces, discarding the bone and any gristle.
- Return the shredded ham to the pot and stir to combine, letting the soup simmer for a few more minutes so the flavors meld and the cauliflower absorbs the smoky broth.
- If you prefer a slightly thicker broth, sprinkle the xanthan gum very lightly over the surface of the simmering soup while stirring constantly until it is fully dissolved and the broth just begins to thicken.
- Taste the soup and adjust the seasoning with additional salt and pepper as needed, keeping in mind the natural saltiness of the ham and broth.
- Ladle the hot soup into bowls and top each serving with a spoonful of sour cream and a sprinkle of chopped parsley or scallions if using, then serve immediately.
Notes
Nutrition
