There is something extra cozy about a hot bowl of soup on a cold day. It literally warms you from the inside out and can be a great way to get in extra produce when a salad just isn’t going to hit the spot.

Soup's OnThe inspiration behind this recipe was a traditional potato chowder. Typical chowders use cream, flour and often animal fat of some sort to achieve a rich texture. This recipe is dairy free & flour free and by swapping out the potatoes for cauliflower, it is lower in carbs compared to a classic potato soup. While it may be missing some ingredients, flavour is not one of them!

Hearty Cauliflower Chowder Recipe


1 tbsp butter or avocado oil
1 medium cooking onion, diced
2 cloves garlic, minced
1/2 tsp sea salt
1 head cauliflower, cut into bite sized pieces, or one bag frozen
6 c organic low sodium veggie or chicken broth
4 carrots, peeled & cut into coins
2 ribs organic celery, diced
2 cups organic corn, frozen
1/4 c real bacon bits, cook ahead
1/2 c green onions, sliced
1/2 c shredded cheese (for dairy free option, try Daiya shreds)
hot sauce, optional


1. Melt the butter in a large soup pot. Sauté diced onion until translucent and almost caramelizing. Add minced garlic & sauté for another minute.
2. If using bouillon, prepare now according to directions and set aside. If using prepared broth, skip this step.
3. Add cauliflower, sea salt and broth to the pot. Bring to a boil and simmer until cauliflower is soft. If you have an electric pressure cooker, set the manual cook time to 12 minutes.
4. Using an immersion blender, puree the cauliflower, onions & garlic with the broth. Note: if you don’t have an immersion blender, a hand mixer in an over-sized pot will do. Just be careful not to splatter on yourself.
5. You now have a ‘chowder’ without the use of dairy, pork fat or flour to thicken. Add carrots, celery & corn. Bring to a boil & simmer for another 20 minutes or until veggies are softened. If you have an electric pressure cooker, set the manual cook time to 10 minutes.
6. Serve with bacon bits, shredded cheese & green onion. Need a little heat? Add some hot sauce.
7. Note: Want to up the nutrient level? Try adding a few handfuls of baby spinach or kale during the last 2 or 3 minutes of cooking.