Cauliflower Chowder

Brrr! It’s cold out there! This is the time of the year in Northern Indiana when schools are delaying and we all slip and slide our way into work because the weather has changed. Today it is 14 degrees and there is a bitter wind in the air.


It is on days like today that I crave that creamy warm comfort soup. I love cheesy potato soup. It warms me from the inside, and is so filling! It is also so full of carbs! I played around with the idea of just reducing the amount of potatoes and still holding true to my potato soup, but that doesn’t sound like opportunity to explore. So I set out to create a wonderfully delicious chowder that would satisfy my craving for cheesy potato soup.

Creamy Low Carb Cauliflower Chowder

Yields 8: 1 cup servings (I used myfitnesspal’s recipe creation tool to provide you with the nutrition info below)


  • 8 oz Boneless Skinless Chicken Breast
  • 4 slices bacon, crumbled
  • 2 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 1/4 cup almond flour
  • 4 cups chicken broth
  • 1 cup unsweetened Original Almond Milk
  • 1 head cauliflower, roughly chopped (or 20 ounces of frozen cauliflower)
  • 1 block of cream cheese
  • 2 tsp kosher salt (more or less to taste)
  • 1 tsp ground black pepper
  • 1/4 tsp ground nutmeg (optional but really brings in another depth of flavor to this soup)
  • 2 sprigs of fresh parsley
  1. Heat a stockpot or dutch oven over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside.
  2. Add butter to the bacon grease and melt over medium heat. Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in cauliflower and coat well with drippings in pan. Cook, stirring occasionally, until  cauliflower is tender.
  3. Add diced or shredded cooked chicken to the vegetables.
  4. Stir in almond flour until lightly browned, about 1 minute. Gradually whisk in chicken broth and almond milk, and cook, whisking constantly, until slightly thickened. (Almond flour does not thicken as well as traditional flour but it does add another layer of nutty complexity to your chowder.)
  5. Bring to a boil; reduce heat and simmer until cauliflower are soft enough to mash, about 12-15 minutes; season with salt, pepper and nutmeg.
  6. Using an immersion blender or potato masher work the cauliflower until  you have a desired consistency. (I pulverized mine due to the fact that Jesse dislikes cauliflower and I was trying to diminish it’s presence. But for that chunkier, rustic chowder leave some nice bites of cauliflower intact.)
  7. Add in the cream cheese, this will pull all the flavors together and help bind the soup even more. This can be omitted but the fat really plays nicely with the veggies in this soup.
  8. Serve immediately, garnish with crumbled bacon and parsley, if desired.

There are endless ways to adapt this chowder to include items such as sweet corn, black beans, salsa… the list could go on. Always consider the nutritional content of any add ons and how that might affect your goals. But I’m all about being creative and spontaneous. Comment below on ways you might adapt and make this delicious chowder your very own masterpiece.




4 thoughts on “Cauliflower Chowder

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