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Healthy Roasted Ham and Split Pea Soup Recipe

A Reader Recipe: Roasted Ham and Split Pea Soup

Split pea soup is a good way to get that much-needed fiber. FitSugar reader For the Love of Fiber shared this roasted ham and split pea soup recipe in our Healthy Recipe group.

If you were like me and roasted a dee-lish (and pasture-raised) ham on Christmas, save the ham bone (and some of the meat) for a body and soul-warming pot of split pea soup. This soup is amazing in so many ways:

  1. It’s absolutely delicious – Really and truly. It warms you from head to toe on a cold Winter’s day or evening.
  2. Filling – Really, filling. This soup packs a whopping does of fiber in each serving (21 grams) and protein (32 grams), which keeps you fuller, longer.
  3. Glycemic-friendly – The soluble fiber content in split peas (16 grams/serving) slows sugar absorption, which eliminates those nasty spikes (followed by the inevitable crash). Diabetics, take note.
  4. Low calorie – For those counting, each serving comes in under 400.
  5. Nutrient-dense – Not only do you get the amazing benefits from the ham-bone and (hopefully) chicken-bone broth (rich in calcium, magnesium, phosphorus, and other trace minerals, as well as glucosamine and chondroiton), split peas are a fantastic source of potassium, which is superb for heart health (coupled with fiber, of course!), and iron and zinc, two essential nutrients for building your immunity, which is critical in the coming months, when flu and cold season really peaks.

If after all of these pros, you still can’t get past the green hue, put on a blindfold and go to town. You will thank me later.

See the recipe after the break!


Use organic ingredients when possible

* = good source of fiber

  • 1 leftover ham bone (pasture-raised, if possible)
  • 1 cup chopped leftover ham pieces
  • 1 lb. green split peas *
  • 3 quarts chicken stock or vegetable stock
  • 1 large onion, finely chopped *
  • 3 cloves garlic, minced
  • ½ tsp. oregano
  • 1/3 tsp. ground black pepper
  • 1 bay leaf
  • 1 ½ cup carrots, thinly sliced *
  • 1 cup celery, chopped *


1. Preheat oven to 400 degrees. Roast hambone for about 45 min until fragrant and ham bits begin to brown. Remove from oven.  Trim roasted ham bits and set aside.

2.  In a large stock pot, combine peas, stock, roasted ham bone, onion, garlic, and seasonings. Simmer uncovered for about 90 minutes.

3. Remove bone and add carrots and celery to pot. Simmer uncovered for about 90 minutes.

4. Remove bay leaf, and blend with immersion blender or blend in batches using traditional blender (be careful with the hot liquid).

5. Return to pot, add remaining ham bits (that were set aside) and cup of chopped ham pieces. Simmer another 30 minutes and serve.

For this and other fiberlicious recipes, visit

Nutrition Facts

Serving Size: 1/6 of recipe

  • Calories: 394
  • Total Fat: 6 g
  • Saturated Fat: 2 g
  • Cholesterol: 11 mg
  • Sodium: 436 mg
  • Total Carbohydrate: 59 g
  • Dietary Fiber: 21 g
  • Sugars: 10 g
  • Protein: 32 g

Yield: 6 Servings | Prep Time: 20 minutes | Cook Time: 4 hours

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Check out For the Love of Fiber's blog for more healthy ideas, and don't forget to share your own recipes in our Healthy Recipe group!

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