As the weather turns chilly, a warm bowl of soup can be incredibly comforting. This keto ham and cabbage soup recipe is not only hearty and delicious but also fits perfectly into modified ketogenic, MCT oil, and modified Atkins diets. It’s an excellent way to use leftover ham and enjoy a nourishing, low-carb meal.
Why You'll Love This Soup
This ham and cabbage soup is packed with benefits, making it a favorite for many:
- One-Pot Meal: Simplifies cooking and reduces cleanup.
- Easy to Prepare: Suitable for stovetop, Instant Pot, or Crock-Pot.
- Budget-Friendly: Uses inexpensive ingredients and can be customized with what you have on hand.
- Healthy: Keto, low-carb, and gluten-free.
- Freezer-Friendly: Can be frozen for up to 2 months (best to freeze before adding cream).
Understanding Keto and Cabbage
Cabbage is a fantastic keto food option due to its low calorie and carbohydrate content. One cup of chopped raw cabbage contains approximately 22 calories and only 3 net grams of carbs. It's also rich in calcium, folate, magnesium, potassium, and vitamins C and K, as well as being a good source of fiber. Cabbage can be prepared in various ways, including raw in salads, boiled, braised, grilled, roasted, sauteed, or steamed, making it a versatile ingredient for side dishes, casseroles, and soups.
Ingredients for Keto Ham and Cabbage Soup
Here’s what you’ll need to create this flavorful soup:
- 908 grams (1 medium head) of cabbage, about 5-3/4" diameter
- 80 grams (1/2 cup) of chopped yellow onion
- 64 grams (1/2 cup) of sliced carrots
- 680 grams (1 1/2 pounds) of ham slice
- 30 grams (2 tablespoons) of coconut oil
- Water (enough to cover the ingredients)
Optional Ingredients: Garlic, curry powder, fresh herbs, spicy chili peppers
Read also: Hearty Keto Soup Recipe
Step-by-Step Instructions
Preparation
- Chop the cabbage, carrots, onion, and ham into bite-size pieces.
Cooking Methods
Stovetop:
- Heat a Dutch oven or large pot over medium heat. Add coconut oil.
- Add the chopped onion and carrots and sauté until the onion is tender (about 4 minutes).
- Add the ham, cabbage, broth (if using), salt, and pepper. Bring to a boil, then reduce heat to medium-low.
- Cover and simmer for about 10 minutes, or until the vegetables are tender.
- Optional: For a creamier version, blend cooked cauliflower with half-and-half until smooth (about 1 minute). Add the blended mixture to the soup, stir well, and simmer for 5 minutes, uncovered.
- Adjust seasonings to taste and serve with chopped green onions on top.
Instant Pot:
- Press the sauté button on the Instant Pot and let it heat. Add coconut oil.
- Add the chopped onion and carrots and cook until the onion is tender (about 3 minutes).
- Place the cabbage, vegetables, and ham in the Instant Pot.
- Add any optional seasonings. Pour water or broth over the top.
- Seal the lid and turn the valve to the sealing position. Set the Instant Pot to manual, high pressure, and cook for 5 minutes.
- After 5 minutes, allow for a natural pressure release for 10 minutes, followed by a manual release of the remaining pressure.
Crock-Pot:
- Layer the ingredients in your crockpot, starting with the cabbage.
- Pour water or broth over the top and add seasonings.
- Cook on low for 5 to 6 hours.
- Optional: Stir in cream and blended cauliflower mixture (if using) and heat for 30 minutes before serving.
Tips for the Best Keto Ham and Cabbage Soup
- Vegetable Size: Cut all vegetables into similar sizes to ensure even cooking.
- Broth Flavor: For a richer flavor, use a ham bone to make a flavorful broth. Simmer the ham bone in an Instant Pot or slow cooker for 12 hours, then strain the liquid.
- Cabbage Texture: If you prefer firmer cabbage, reduce the cooking time.
- Spice It Up: Experiment with different spices and herbs to change the flavor profile. Garlic, curry powder, fresh herbs, and chili peppers all work well.
- Thickening: To thicken the soup, add a little xanthan gum or blend in some cooked cauliflower.
- Creamy Version: For a creamy soup, blend cooked cauliflower with half-and-half and stir it into the soup during the last few minutes of cooking.
- Dairy-Free Option: Use a plant-based milk like soy milk for a dairy-free version.
- Adding Fat: To increase the fat ratio, stir in additional fat such as butter or ghee.
Variations and Additions
- Protein: Add shredded chicken, smoked sausage, ground beef, or turkey for extra protein. For a vegetarian version, use beans or omit the meat altogether.
- Vegetables: Customize the soup with your favorite low-carb vegetables, such as zucchini, squash, broccoli, mushrooms, leeks, or spinach.
Serving Suggestions
This hearty soup can be a meal on its own or paired with a side dish. Consider serving it with:
- A green salad or Caesar salad
- Keto biscuits, cornbread, or English muffins
- Keto bread, crackers, or chips
Make-Ahead and Storage Instructions
- Make-Ahead: You can easily make the soup ahead of time and reheat it when ready to serve.
- Storage: Store leftovers in airtight containers in the refrigerator for up to 3-4 days.
- Freezing: Freeze the soup before adding any cream. It can be kept in the freezer for up to 2 months.
Nutritional Information
Note: Nutritional information is an estimate and can vary based on ingredient brand, source, portion sizes, and recipe changes.
- Calories: Approximately 303 per serving
- Keto Diet Plans: Suitable for Modified Keto, Modified Atkins, and MCT Oil diets
- Macronutrient Ratio: 0.62:1
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide