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Healthy Corn Chowder made low calorie and creamy without cream using cauliflower to thicken it. A lightened up chowder that's dairy free, delicious and simple! Gluten Free + Vegan + Low Calorie
Corn chowder is creamy usually high in fat and calories from using butter and heavy cream. My corn chowder recipe is much lower in calories by swapping the heavy cream with one of my favorite sneaky ingredients. Cauliflower!
Cauliflower is naturally low in calories and works wonders as a thickener in many recipes. In fact, it's one of my secrets I share in my low calorie cookbook!
Healthy Corn Chowder
Steaming cauliflower and blending it with corn and broth makes a thick sauce that gives this corn chowder it's creamy consistency without adding a lot of calories.
Omitting the large amount of butter and using olive oil with a lot of veggies also makes this corn chowder healthier and lighter without sacrificing flavor!
It's delicious, hearty and your family will never know it's good for them!
What You Need
- Cauliflower florets
- Gold potatoes
- Corn kernels, frozen
- Extra virgin olive oil
- Onion
- Garlic
- Turmeric, parsley, salt, pepper
- Vegetable broth
How to make corn chowder from scratch
Making corn chowder from scratch is easier than you think! Start by adding the cauliflower florets to a large pot with water and bring to a boil. Boil the water until the cauliflower softens then drain and set aside.
Add the pot back to the stove and bring to medium heat. Add the olive oil, onions and garlic and cook until translucent. Next add the potatoes, broth and seasonings. Cover and bring the pot to a boil for 15 minutes or until the potatoes are soft.
While it boils, place the cauliflower in a blender with 1/4 cup of the corn and reserved broth. Blend until smooth then add back to the pot along with the remaining corn kernels. Reduce the heat to low and simmer until warm and enjoy!
This recipe is low in protein, but you can definitely add chicken, fish or shellfish for a complete meal.
More Recipes You'll Love
Manhattan Cod Chowder
Healthy Broccoli Cheddar Soup
Turkey Kale Enchilada Soup
High Protein Chickpea Minestrone
Healthy Corn Chowder
Ingredients
- 2 cups cauliflower florets
- 1 tablespoon extra virgin olive oil
- 1/3 cup white onion diced
- 2 tablespoons garlic minced
- 2 cups gold potatoes diced and peeled
- 3 cups low sodium vegetable broth
- 1/4 cup low sodium vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon parsley flakes
- 1/4 teaspoon turmeric
- 12 oz corn kernels frozen
Instructions
- Preheat a large pot over high heat then add the cauliflower and pour water over it until the cauliflower is covered. Boil the cauliflower until it sofftens about 5 minutes then drain and set aside.
- Place the pot on the heat. Set to medium heat and add the olive oil, onioins and garlic. Sauté 3-4 minutes until translucent.
- Add the potatoes, 3 cups of broth, salt, pepper, parsley and turmeric. Cover and bring the pot to a boil 15 minutes or until potatoes are soft.
- While the pot boils, take 1/4 cup of the corn kernels, 1/4 cup of broth and cauliflower and add it to a blender. Blend until smooth then pour the contents into the pot along with the remaining corn.
- Reduce the heat to a low simmer. Stir and cook another 3-5 minutes or until heated through. Taste and adjust seasonings as necessary. Serve immediately.
- Store the chowder in the refrigerator up to 7 days or in the freezer up to 60 days.
Notes
- Each serving is approximately 1 1/4 cups
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my my nutrition clients.
- If you love this recipe, check out my low calorie cookbook for more low calorie recipes.
Nutrition
What I Used For The Recipe
The cauliflower was a surprise thickening ingredient. I added crab and diced red pepper then kicked it up with cracked black pepper and red pepper flakes. It was a hit!