Gluten-Free Split Pea Soup Review

I have to avoid gluten completely. That means doing a lot of careful mean prep for myself. But sometimes I just don’t have the time, energy or facilities to cook from scratch, and I need to be able to bring safe, nutritious and easy meals when I’m traveling.

One of my favorite soups is split pea. Split peas are considered a low glycemic food, low in saturated fats, and full of protein, iron, zinc, magnesium, potassium, and fiber.

So here’s my review of some gluten free split pea soup options.

Pacific Foods Organic Split Pea Soup

15 grams protein
310 calories
0.5 grams of saturated fat
1130 mg of sodium

Looks like the picture on the can!

The company’s website says the soup is gluten free but I could not find the words “gluten free” or a GF symbol anywhere on the can. There are no gluten-containing ingredients listed on the label, no warnings about being prepared or packaged in a facility with a possible cross-contamination risk, and I felt no adverse affects after eating this soup.

Information retrieved January 16, 2024

Pacific Foods Organic Split Pea was a thick, hearty, delicious soup and I would love to eat this again. Definitely a decent substitute for homemade.

I could definitely taste the salt. One can contains 49% of a normal daily allowance of sodium, so if you’re watching sodium you might want to pass on this one or be very cautious about what you eat for the rest of the day.

With the Gluten Free symbol right on the front!

Dr. McDougall’s Organic Vegan Low-Fat Lower-Sodium Split Pea

15 grams protein
250 calories
Zero saturated fat
590 mg sodium

Dr. McDougall’s is not as chunky as it appears on the box

The flavor is not bad but it tastes more like broth than soup. It’s a decent selection for people watching their sodium and saturated fat.

I added a serving of Milton’s Everything Gluten Free Crackers, which improved the flavor even more while adding only 200 mg of sodium.

Amy’s Organic Low-Fat Split Pea

15 grams protein
200 calories
Zero saturated fat
1340 grams sodium

You can see (and taste) the spices

While peas are the second ingredient (after water), I could definitely taste the celery, onion and pepper in this one, which made it more like a vegetable soup than split pea. I enjoyed it and would buy it again, but it’s not what I’d choose when I have a craving for split pea soup.

Amy’s split pea soup with a gluten free icon and message on the label

Dr. McDougall’s Vegan Split Pea Cup

16 grams protein
250 calories
Zero saturated fat
530mg sodium

A second variation of split pea soup from Dr. McDougall’s, this one is probably the easiest to take on the road, as it requires nothing but hot water and a spoon.

Despite the peas being pulverized completely, it still has a hearty flavor and texture. It may be vegan, but there’s a distinct smoky, hammy flavor to the soup. Not that awful fake smoke flavor, though, this one tastes really good.

With lower sodium than the canned split pea soups, higher protein, deliciousness and ease to make, Dr. McDougall’s Vegan Split Pea Cup is my favorite and I will happily buy it again.

I know this is not my usual writing or video game content but I wanted some place to keep track of my celiac food options. If you’d like to see more of these gluten free food reviews, let me know. I might roll them into their own site.

~ J.L. Hilton

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