Heart Healthy Split Pea Soup

(5.0)
By Judy Capodanno
Updated 10/7/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic

Nothing says comfort like a warm bowl of split pea soup. Our version is a delicious, low-sodium twist on the classic, made with lean ham and savory herbs that the whole family will love. It's a diabetic-friendly, high-fiber meal that's perfect for a cozy evening.

Looking for more satisfying soups? Explore our Heart Healthy Soup Recipes.

Total Time
45 minutes
Servings
8
Calories
103

What Makes This Heart Healthy Split Pea Soup Healthy

This soup is designed to be both delicious and nutritious. By using low-sodium broth, lean ham, and no added cholesterol, it delivers classic flavor without compromising a heart-healthy or diabetic-friendly diet. It's a simple, comforting meal packed with plant-based fiber.

Key Health Highlights

  • Low in Sodium: This recipe is carefully crafted to be low in sodium, which is essential for maintaining healthy blood pressure levels.
  • Rich in Fiber: Green split peas are an excellent source of dietary fiber, which aids in digestion and can help manage cholesterol.
  • Lean Protein Source: We use a small amount of lean ham to provide satisfying protein without adding significant saturated fat.
  • Diabetic-Friendly: With a good balance of fiber and protein, this soup is a great choice for those managing blood sugar levels.
  • No Cholesterol: This recipe contains 0mg of cholesterol per serving.

FAQs About Heart Healthy Split Pea Soup

Yes, its high fiber and protein content can help you feel full and satisfied, making it a great addition to a weight management plan.

Absolutely. The fiber in split peas helps prevent rapid spikes in blood sugar, making it a suitable and healthy option for a diabetic diet.

Allow the soup to cool completely, then store it in an airtight container in the refrigerator for up to 4 days. It may thicken when chilled; you can add a splash of water or broth when reheating.

More Nourishing Soup Recipes

Green Lentil Soup
Heart Healthy Minestrone Soup
Low Sodium Chicken Noodle Soup

What to Serve with Your Soup

Healthy Homemade Cornbread (Gluten-Free)
Healthy Caesar Salad
Heart Healthy Roasted Vegetables
Photo Credit: Adobe Stock

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    In a large saucepan, heat oil over medium-high heat until hot. Add onion, carrot and celery and sauté until vegetables are softened but not browned. Add garlic and sauté about 30 seconds. Add split peas, broth and a handful of diced ham and stir. Cover and reduce heat to simmer for 20 minutes, stirring occasionally. Add salt, a tablespoon of parsley and black pepper, and stir to combine. Remove from heat and let cool slightly, about 5 minutes.

  2. Step 2

    Transfer soup to a blender and purée soup, in batches, until smooth. Return soup to saucepan and add remaining ham, reserving a few pieces for garnish. Serve warm, garnished with remaining ham and parsley.

Nutrition Facts

Serving Size:
1 cup

103
Calories
4
g
Fat
0
mg
Cholesterol
365
mg
Sodium
11
g
Carbs
0
g
Sat. Fat
4
g
Fiber
5
g
Protein

Ingredient Substitutions

To make this a vegetarian split pea soup, simply omit the ham and ensure you are using vegetable broth.

You can substitute the diced ham with a smoked turkey leg or a leftover ham bone for deeper flavor. Remove it from the pot before blending the soup.

Try More Heart Healthy Soup Recipes