This Keto Ham and Bean Soup recipe uses a secret, keto bean substitute that tastes just like the real thing! Don't believe me? Trust me, you'll definitely want to give this delicious soup a try if you're a fan of ham and bean soup and are on a low carb diet.
What Makes This Instant Pot Ham And Bean Soup So Good
Yes, low carb beans! A feasible keto bean substitute! One of my readers Sharon asked me a while ago to make a dish with low carb beans. An oxymoron if you've ever heard one, right?
Wrong.
Sharon told me about black soybeans and said they were relatively low in carbs. So I looked them up and lo and behold, she was right! They are much lower in carbs than any other beans.
So I decided to buy a bag of dried black soybeans from Amazon and give them a try. This was weeks ago. I really wasn't sure about those beans.
How would they taste? How long to cook them? Would it even work? I just really wasn't sure.
Then I decided I was over-complicating things. If you watch my video on Lots of Lovely Lentils, you'll see I've provided pretty straightforward guidelines on cooking beans, legumes, and lentils. You can also download the slides that go with the Lots of Lovely Lentils video HERE.
I decided to take my own advice and cook the dried black soybeans just as I would any other whole bean. I decided to add a ham bone and some leftover ham, but you can also add smoked ham hocks if you prefer.
What Do Black Soybeans Taste Like?
As to how the black soybeans taste? I have to say they taste beautifully creamy and quite nondescript. I think when you eat this Keto Ham and Bean Soup, it will taste to you like every other Ham and Bean Soup you've had--well, maybe better because of all the seasonings I used! 😀
But I doubt this keto bean substitute will taste off-putting at all. I quite loved them, as did my husband Roger and my son Alex. And I'm sure you'll love this soup as well!
For more info on how to cook beans and lentils in your pressure cooker, check out my guide on How to Cook Beans in the Instant Pot!
Are Black Soybeans Keto?
There seems to be a lot of debate on what makes an ingredient keto or not. There are a lot of myths out there about what makes something keto, and it's important to remember that ketosis is a physiological state that is reached by keeping one's carb count low and increasing one's healthy fat intake.
With that being said, keto-friendly foods simply help you get into ketosis. However, as long as you stay below your allowed carb intake for the day, you can reach ketosis whether you eat those carbs throughout the day or eat them all in a single meal (I cover this concept in more depth in my Keto Fat Bombs, Sweets & Treats book). You can avoid soy altogether if you'd like, but don't go writing to me to tell me that it's not keto 😉
As for the carb content of black soybeans, a cup of prepared black soybeans has 16 total carbs with 14 of those being dietary fiber, for a total of 2 net carbs per cup.
Ingredients You'll Need
Here's a visual of all the ingredients you need for this low carb ham and bean soup.
- 1 cup Dried Black Soybeans- The black soybeans serve as the hearty, protein-rich base of the soup. After soaking, they become tender yet hold their shape well during pressure cooking, providing a creamy, bean-like texture without excess starch. They're perfect for a low-carb bean soup.
- 1 cup Onions- Chopped onions create the foundational layer of flavor. When sautéed, they soften and release natural sweetness, helping balance the smokiness and spice in the soup.
- 1 cup Chopped Celery- Celery adds aromatic depth and a subtle herbal note. It also contributes texture, helping to round out the classic savory base of ham and bean soup.
- 4 cloves Minced Garlic- Garlic infuses the soup with warm, bold, aromatic flavor. As it cooks, it mellows and blends into the broth, enhancing the savory notes of the ham and beans.
- 1 teaspoon Dried Oregano- Oregano adds an earthy, slightly peppery herbal element that complements the smokiness of the ham and the richness of the broth.
- 0.5 to 1 teaspoon Salt- Salt enhances every ingredient and brings balance, but the amount is kept lower than usual because ham hocks, diced ham, and Tony Chachere seasoning already contribute significant saltiness. The final amount is adjusted to taste.
- 1 teaspoon Cajun Seasoning- Cajun seasoning introduces warmth, depth, and a mild kick. Its blend of paprika, garlic, and herbs helps develop the soup’s Creole-inspired flavor profile.
- 1 teaspoon Liquid Smoke- Liquid smoke enhances the smoky flavor without adding more meat. It's especially helpful if the ham hock is mild, deepening the overall savory, BBQ-like richness.
- 2 teaspoons Tony Chachere Seasoning- This bold Creole seasoning brings spicy, zesty flavor. It layers additional seasoning complexity while contributing salt, paprika, garlic, and cayenne for a full-bodied broth.
- 1 teaspoon Louisiana Hot Sauce- Louisiana hot sauce adds acidity and gentle heat. It brightens the soup and balances the fatty richness of the ham and beans.
- 1 Smoked Ham Hock- The ham hock slowly flavors the broth with smoky, salty, meaty richness as it pressure cooks. The collagen from the bone helps thicken the broth slightly and adds body.
- 2 cups Diced Ham- Diced ham provides hearty bites of tender, savory pork throughout the soup. It reinforces the smoky flavor from the ham hock and makes the dish more filling.
- 2 cups Water- Water acts as the cooking liquid, allowing the beans and aromatics to pressurize and soften. As it cooks with the ham hock, it transforms into a flavorful broth rich with smoky and spicy notes.
Once you gather them together, it's merely dumping and cooking using the BEAN setting on your Instant Pot or Pressure Cooker. Now let's get to cooking...
How To Make Instant Pot Ham And Bean Soup
1. Put everything into your Instant Pot or Pressure Cooker.
2. Cook using the BEAN/CHILI setting if you have one, or set at high pressure for 30 minutes. Allow it to release pressure naturally for 10 minutes, and then release all remaining pressure.
3. Remove the ham bone, allow it to cool, shred all the meat and put it back into the soup.
4. Using an immersion blender, roughly purée a little of the soup.
5. Serve hot with some hot sauce on the side.
Watch A Video On How To Make Instant Pot Ham And Bean Soup!
Tips And Tricks
Here are some helpful tips and tricks to ensure your Instant Pot Ham and Bean Soup comes out rich, hearty, and perfectly seasoned every time.
- Soak the beans for even cooking. Even though the Instant Pot can cook unsoaked beans, soaking black soybeans helps them soften more uniformly and reduces overall cook time.
- Sauté the aromatics first. Lightly sauté the onions, celery, and garlic to build a deep, savory foundation before adding the remaining ingredients.
- Adjust the salt at the end. Ham hocks, diced ham, Tony Chachere seasoning, and Cajun seasoning all contain salt, so season lightly at the beginning and fine-tune once the soup is finished.
Variations
Here are several creative and flavorful variations to customize your keto Instant Pot Ham and Bean Soup, whether you want to adjust the heat, deepen the smokiness, or change up the vegetables while keeping it low-carb.
- Extra Smoky Version- Add an additional ½–1 teaspoon liquid smoke or use two ham hocks instead of one for a deeper, campfire-style flavor.
- Spicy Cajun Style- Increase the Louisiana hot sauce and add ½–1 teaspoon crushed red pepper flakes or Cajun seasoning for a bolder kick.
- Milder, Herb-Forward Soup- Reduce the Cajun spices and hot sauce, then increase the oregano and add ½ teaspoon thyme for a more classic, comforting soup profile.
- Vegetable Boosted- Add keto-friendly vegetables such as zucchini, chopped cabbage, turnips (as potato substitutes), or spinach at the end for more volume and nutrients.
What To Eat With Low Carb Ham and Bean Soup
Here are some delicious low-carb side ideas that pair perfectly with keto ham and “bean” soup, helping you build a satisfying and well-balanced meal without adding extra carbs.
- Keto Cornbread- A cozy, bread-like side that complements the smoky, savory flavors of the soup.
- Salad- A simple mixed-greens salad with olive oil and vinegar adds freshness and balances the richness of the ham.
- Roasted Vegetables- Options like Brussels sprouts, broccoli, cauliflower, or green beans add texture and make the meal more filling.
How Long Does It Last?
Keto ham and bean soup stores very well, making it an excellent meal-prep option. Once cooked and fully cooled, it will keep in the refrigerator for 3–4 days when stored in an airtight container. The flavors actually deepen over time as the smoked ham, spices, and beans meld together, often making the soup taste even better the next day.
Because the soup contains hearty ingredients like ham, broth, and black soybeans, it reheats beautifully on the stovetop or in the microwave. Just add a splash of water if it thickens during storage.
Can You Freeze It?
For longer storage, this soup also freezes well and can be kept in the freezer for up to 3 months without losing quality.
Just defrost in the refrigerator overnight before reheating for an easy low carb meal.
More Low Carb Soup Recipes
- Low Carb Cream Of Mushroom Soup
- Another fantastic low carb soup option is my Poblano Chicken Soup.
- Italian Sausage Soup --Like Zuppa Toscana but better
- A collection of Low Carb Soup Recipes
With this delicious keto bean substitute, you can enjoy a deliciously Instant Pot Ham and Bean Soup guilt-free and on a low carb diet! Make sure to share this recipe with your friends on Pinterest and Facebook so they can enjoy it as well!
Ingredients
- 1 cup (186 g) Dried Black Soybeans, soaked to yield 2 cups beans
- 1 cup (160 g) onions, chopped
- 1 cup (101 g) chopped celery
- 4 cloves (4 cloves) Minced Garlic
- 1 teaspoon (1 teaspoon) Dried Oregano
- .5 to 1 teaspoon Kosher Salt
- 1 teaspoon (1 teaspoon) Cajun Seasoning
- 1 teaspoon (1 teaspoon) Liquid Smoke
- 2 teaspoons (2 teaspoons) Tony Chachere seasoning
- 1 teaspoon (1 teaspoon) Louisiana Hot sauce
- 1 (1) Smoked Ham Hocks
- 2 cups (280 g) Diced Ham
- 2 cups (16.91 floz) Water
Instructions
- Put everything into your Instant Pot or Pressure Cooker.
- Cook using the BEAN/CHILI setting if you have one, or set at high pressure for 30 minutes. Allow it to release pressure naturally for 10 minutes, and then release all remaining pressure.
- Remove the ham bone, allow it to cool, shred all the meat and put it back into the soup.
- Using an immersion blender, roughly puree a little of the soup.
- Serve hot with some hot sauce on the side.
Watch The Video
- If low carb is not an issue for you, you can make this with dried kidney beans or pinto beans or whatever you fancy.
Peteryix
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Chris Hayhurst
Eden black soybeans have a revised label that shows a much higher net carb number
S C
Really good! But there was no directions for soaking the beans so I just soaked them in water while getting the other ingredients ready. A little crunchy after the immersion mixer but I kind of liked it that way.
URVASHI PITRE
Is usually soak in hot water for an hour
Mary B
I only have the canned black soybeans on hand. How much should I reduce the water in this recipe. I think I will leave the cooking time alone as even the canned ones can sometime be tough if undercooked.
URVASHI PITRE
I’d start with 1.5 cups of water
Mary B
I ended up doing 3 cups of the canned beans (two cans) and 2 cups water, left everything else the same except that I skipped the salt as I was using country ham. Turned out great! Thanks so much.
Joy Willett
I am looking forward to trying this recipe. However, I wanted to let you know that several veterinarians have told me not to feed cooked bones to your pets because they become brittle and can cause serious injury or even death to your pet. Please inform all your readers. Thank you.
Pamela Schramek
I ordered 3 cans of black soy beans Inwas going to make into refried beans as they are low carb. Well I mentioned it in one of the keto websites and I had so many negative comments I never made them. So if you think they are safe I will make them. The brand is Eden.
Lisa
I cannot find Tony Chachere's All-Purpose Seasoning anywhere. Could I substitute the creole or cajun seasonings? What would be the best substitute? Thank you! Lisa
URVASHI PITRE
Cajun or creole seasonings would work very well.
michelle
could i make this in a slow cooker?
URVASHI PITRE
Yes I think you certainly could