Healthy Ham and Bean Soup

ham and bean soup

This Healthy Ham and Bean Soup Recipe is just 277 calories, and has 22.1g of protein per serving. Plus, you can make this leftover ham recipe in just 15 minutes! It’s perfect for quick dinners after holidays, and even freezes really well and makes a great meal prep lunch or dinner.

ham and bean soup

Everything You’ll Need

  • Olive oil spray
  • 1 onion 
  • 2 large carrots
  • 2 stalks celery 
  • 4 cloves garlic 
  • 2 cups leftover cooked ham 
  • 6 cups chicken broth
  • 2 bay leaves
  • 2 tablespoons fresh Italian parsley 
  • 1/2 teaspoon black pepper
  • 4 15-ounce cans white (cannelloni) beans
  • 2 green onions  (optional)
  • Metric Measurements Below in Recipe Card!

Healthy Ham and Bean Soup

ham and bean soup

Low Calorie Ham Soup Meal Prep and Storage

Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). 
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room. 
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat.

ham and bean soup

Healthy Ham and Bean Soup Recipe

ham and bean soup

Low Calorie Healthy Ham & Bean Soup

Lose Weight By Eating
This healthy ham and bean soup is just 277 calories and can be made in less than 15 minutes!
Try this soup recipe for leftover ham after the holidays, and even add in the ham bone to boost flavor (if you do this, make sure to remove when you take out the bay leaves).
Special Tip: Ham is very salty, this is why there is no salt added to the recipe. I recommend getting unsalted beans as well to lower the sodium and balance the flavors.
5 from 2 votes
Prep Time 5 minutes
Cook Time 14 minutes
Total Time 19 minutes
Course Main Course
Cuisine American
Servings 8 servings
Calories 277 kcal


  • Olive oil spray
  • 1 onion diced
  • 2 large carrots peeled and diced
  • 2 stalks celery diced
  • 4 cloves garlic minced
  • 2 cups cooked ham shredded or diced
  • 6 cups chicken broth
  • 2 bay leaves
  • 2 tablespoons fresh Italian parsley chopped
  • ½ teaspoon black pepper
  • 4 15-ounce cans white (cannelloni) beans rinsed and drained
  • 2 green onions minced (optional)


  • Heat a large pot or saucepan over medium high heat.
  • Spray with olive oil and add in the onions, carrots and celery. Cook for 4 minutes, then add in the garlic and cook for 1 minute.
  • To the veggies, add the ham and brown for 2 minutes (this boosts flavor).
  • Add in the stock, bay leaves, parsley, and pepper. Mix well.
  • Bring to a boil, then reduce the heat to a simmer for 5 minutes.
  • Stir in beans and taste, add more pepper or some salt as needed.
  • Simmer for 2 minutes, until the beans are hot.
  • Remove the bay leaves, and serve the soup hot, sprinkled with green onions.


Serving: 1.5cupsCalories: 277kcalCarbohydrates: 37.5gProtein: 22.1gFat: 4.5gSaturated Fat: 1.4gCholesterol: 19mgSodium: 1037mgPotassium: 1297mgFiber: 9.3gSugar: 3.1gCalcium: 157mgIron: 6mg
Keyword leftover ham, soup
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Ham Soup Recipes

Ham has a lot of salt, and therefore a lot of sodium. And the high quantity of sodium can be a problem for some. But there are ways to lower the sodium…

How to Lower the Sodium:

  1. Get unsalted chicken broth
  2. Choose unsalted beans
  3. Skip adding in the ham bone
  4. Double the veggies
  5. Add in 1-2 diced potatoes

The serving size is about 1.5 cups, and the nutrition is based off making the recipe according to the directions in the recipe card above.

Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

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