FREE 5-Ingredient Recipe EBook

• Why You Need My Pea Soup Recipe
• Ingredients & Substitutions
• How To Make Pea Soup
• My Recipe Tips
• Serving Ideas
• Pea Soup Recipe (Easy, 6 Ingredients) Recipe card
• Recipe Reviews

Peas are one of my daughters’ favorite veggies, and this pea soup recipe was a hit with them — and with me too, because it was so easy. I literally just threw together 6 ingredients I had in my fridge, plus some salt and pepper. I’ve since made it countless times, each time loving the fact that works with both fresh and frozen peas, so I can use what I have on hand. Grab whatever kind you’ve got and make this green pea soup with me!

Why You Need My Pea Soup Recipe

• Creamy and silky smooth, but not too heavy – The best kind in my book! Blending the peas makes this soup ultra-creamy without needing a ton of dairy. And unlike heavier split pea soup recipes, my green pea soup is light enough for spring and still comforting for chilly days.
• Fast & foolproof – No soaking or long simmering! This healthy soup comes together in about 30 minutes, with just a few basic staples.
• Fresh, real food ingredients – My pea soup recipe is super simple, with whole food grocery staples and no thickeners. It’s naturally thickened by the peas instead, so it’s gluten-free as well.
• Family approved – This soup is creamy and mild, so it’s perfect for picky kids (and picky grown-ups, too 😉). It’s a wonderful starter to your dinner, or a healthy lunch all by itself.

Ingredients & Substitutions

Here I explain the best ingredients for my recipe for pea soup, what each one does, and substitution options. For measurements, see the recipe card .

• Peas – Fresh peas make the soup bright and vibrant, while frozen ones add a sweeter, more concentrated flavor. I’ve used both! Just skip dry green split peas—they take way longer to cook and are better for split pea soup.
• Aromatics – Diced onions and minced garlic. You can swap in sweet or yellow onions if you like more sweetness, or a teaspoon jarred minced garlic in place of fresh, although it has less flavor.
• Vegetable Broth – This isn’t usually my preferred broth, but I used it to keep this pea soup vegetarian for those of you asking me for those types of recipes. I’ve also made it with chicken broth and even bone broth , so any broth will work.
• Heavy Cream – Just a splash makes this pea soup recipe creamy. You can substitute full-fat coconut milk (the kind from a can) for a dairy-free option. I don’t recommend thinner milks, like 2% milk or almond milk.
• Olive Oil – For sauteing. Avocado oil or any heat-safe oil works.
• Sea Salt & Black Pepper – Season to taste! A sprinkle of fresh thyme or parsley on top is also nice if you’re so inclined.

How To Make Pea Soup

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sauté the aromatics. Heat olive oil in a large soup pot or Dutch oven until it’s nice and shimmery. Toss in the diced onion and cook until tender. Stir in the garlic.
2. Add the peas and stock. Pour in the peas and vegetable stock. Give them a good stir. Bring the pea soup to a boil, then lower the heat and let it simmer until the peas are soft.

1. Blend it up. Let it cool for a few minutes, then blend until smooth—either in batches in a blender or right in the pot with an immersion blender .
2. Make it creamy. Pour the soup back into the pot, stir in the cream, and season with salt and pepper. Heat until it’s warm and just starting to bubble. I like to top bowls of this pea soup recipe with a swirl of cream, fresh cracked pepper, and sometimes extra peas!

My Recipe Tips

• Let the onions brown a bit. You can proceed once they get soft, but I think the flavor tastes better if you let them brown. If you have the time, letting the onions caramelize is even better.
• Want extra flavor? Toss in some finely diced carrots and celery together with the onions. This mix is called mirepoix, and I use it often to flavor soups. You can also add a couple bay leaves to the pot during the simmering step, and just remove them before blending.
• Blend carefully to avoid splatters. If you’re using a blender , work in batches, vent so steam can escape, and don’t overfill it—hot soup expands! If you’re using an immersion blender , I recommend holding a lid or splatter screen with your other hand to reduce splashing.
• Blend for long enough to get a smooth texture. This can take some time if your blender isn’t very powerful.
• Can you skip blending? Sure, feel free to skip that step! The pea soup will be much thinner, like a creamy broth with peas and onions in it. I think this version is still delicious, but not as wonderful as the thick, silky blended version.
• Adjust the amount of cream to your preference. You can add more to make your green pea soup more creamy, or less to make it lighter. (If you want lighter, half and half also works well.)
• Try adding more protein for a meal. My favorite addition is diced ham, especially since I don’t have to cook it separately, but shredded chicken is great, too. Just toss it into the pot in the last few minutes, after blending.
• Season only at the end. Different brands of broth vary in salt content, and the flavor changes as this pea soup recipe simmers, so I recommend waiting until after blending to add salt and pepper. Taste first, then adjust—it’s much easier to add more than to fix a too-salty soup!

Serving Ideas

This pea soup recipe is filling enough to be a light meal on its own! You can keep it basic like my toppings above, or top it with crispy bacon or crunchy crushed almond flour crackers . Sometimes I serve a slice of almond flour bread on the side.

When I want something extra with it, I think it’s perfect as a soup-and-salad meal with my chef salad , BLT salad , or pear salad .

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1 medium Onion (diced) ▢
• 2 cloves Garlic (minced) ▢
• 24 oz Peas (fresh or frozen, ~5 cups) ▢
• 3 cups Vegetable broth (or chicken broth; I use reduced-sodium) ▢
• 1/2 cup Heavy cream (or half and half, or full-fat coconut milk for dairy-free; plus more for drizzling if you like) ▢
• 1 1/4 tsp Sea salt (to taste; you’ll want less if your broth is not reduced sodium) ▢
• 1/4 tsp Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large pot or Dutch oven over medium heat, heat the olive oil until shimmering. Add the onion and saute for about 5 minutes , until softened.
2. Add the garlic and cook for 1 minute , stirring constantly, until fragrant.
3. Add the peas and vegetable stock. Stir well.
4. Bring the pea soup to a boil, then reduce the heat to a simmer and cook for 12-15 minutes , until the peas are very soft and puckered.
5. Remove from heat and cool for a few minutes.
6. Pour the soup into a blender (work in batches if it doesn’t all fit) and blend until smooth. Alternatively, you can blend in the pot using an immersion blender but be careful because the soup splatters easily.
7. Return the blended pea soup to the pot. Stir in the cream. Season with salt and pepper to your taste.
8. If you like, garnish with extra cream, fresh cracked black pepper, and peas on top for serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving Size: 1 cup

• Tips: Check out my recipe tips above to help you adjust the flavor or creaminess, blend without splatters, or even add proteins for a more filling meal.
• Store or meal prep: This pea soup stores beautifully! Just keep it in an airtight container in the refrigerator for up to 4 days.
• Reheat: Warm your pea soup recipe in the microwave, or on the stovetop over medium heat.
• Freeze: This soup keeps well in the freezer for up to 3 months, but I recommend freezing it without the cream and adding that after thawing. I like to freeze it in these cubes for built-in portions. Thaw in the refrigerator overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pea Soup Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pea Soup Recipe (Easy, 6 Ingredients)

My easy pea soup recipe is silky smooth and not heavy, with the natural sweetness of peas and creamy texture in every bite. Just 30 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pea-soup-recipe/

Ingredients

• 2 tbsp Olive oil
• 1 medium Onion (diced)
• 2 cloves Garlic (minced)
• 24 oz Peas (fresh or frozen, ~5 cups)
• 3 cups Vegetable broth (or chicken broth; I use reduced-sodium)
• 1/2 cup Heavy cream (or half and half, or full-fat coconut milk for dairy-free; plus more for drizzling if you like)
• 1 1/4 tsp Sea salt (to taste; you’ll want less if your broth is not reduced sodium)
• 1/4 tsp Black pepper (to taste)

Instructions

1. In a large pot or Dutch oven over medium heat, heat the olive oil until shimmering. Add the onion and saute for about 5 minutes , until softened.
2. Add the garlic and cook for 1 minute , stirring constantly, until fragrant.
3. Add the peas and vegetable stock. Stir well.
4. Bring the pea soup to a boil, then reduce the heat to a simmer and cook for 12-15 minutes , until the peas are very soft and puckered.
5. Remove from heat and cool for a few minutes.
6. Pour the soup into a blender (work in batches if it doesn’t all fit) and blend until smooth. Alternatively, you can blend in the pot using an immersion blender but be careful because the soup splatters easily.
7. Return the blended pea soup to the pot. Stir in the cream. Season with salt and pepper to your taste.
8. If you like, garnish with extra cream, fresh cracked black pepper, and peas on top for serving.

Maya’s Recipe Notes

Serving Size: 1 cup

• Tips: Check out my recipe tips above to help you adjust the flavor or creaminess, blend without splatters, or even add proteins for a more filling meal.
• Store or meal prep: This pea soup stores beautifully! Just keep it in an airtight container in the refrigerator for up to 4 days.
• Reheat: Warm your pea soup recipe in the microwave, or on the stovetop over medium heat.
• Freeze: This soup keeps well in the freezer for up to 3 months, but I recommend freezing it without the cream and adding that after thawing. I like to freeze it in these cubes for built-in portions. Thaw in the refrigerator overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)