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Published on March 16th, 2016 | by Kristen Swain


Low Carb Cauliflower Chowder

So I’m experimenting with dinner ideas. I have decided to try replacing white potatoes with cauliflower. If you look on Pinterest, you can find dozens of recipes using cauliflower for creating pizza and bread crusts, potato items like tater tots and potato pancakes, even loaded potatoes or mashed potatoes. And since I’m working hard to stick with my low carb living, I am trying new things and checking out recipe ideas to adapt.


I found a great chowder recipe in an old cookbook and changed it up a little to include a lower carb and more veggie inclusive recipe.


I added bacon and scallions on top to serve, because bacon makes everything better, and the scallions give a great light freshness to this dish.I mean…. BACON!!

I served this to my family, my hubby who is difficult to get to eat his veggies and is a true potato lover LOVED this soup. My youngest said that it was PHENOMENAL!! high praise. And my oldest, who hates all veggies said she LOVED the cauliflower and wanted more in the soup! I can tell you that this rich, indulgent soup was outstanding. It had that buttery deliciousness that chowder can have, and I just wanted to swim in all the yummy broth. The veggies were crisp tender, and I could have added cups more of veggies because they were so good. The shrimp and sausage were just enough to be hearty. This is one of those soul warming soups/stews that just fill you up and warm you from the inside!


In a large saucepan, or pot, add the carrots, onion and celery with the butter, s&p, and bay leaves.

  • 1/2 cup of chopped carrots- peeled
    1/2 cup chopped onion
    3 tablespoons butter
  • 2 large stalks celery
  • salt and pepper
    2 bay leaves


Now add-
2 cups chopped cauliflower and 1/4 cup of flour- stir around until the flour is absorbed and cooked a few minutes- about 3 minutes.


Add the chicken stock and the heavy cream. Stir well and continue cooking on medium heat.


1 lb peeled/de-veined shrimp, tails removed
3 Italian sausages- precooked, chopped

I remove the shrimp tails because I hate to have to use my fingers to remove the tails and it gets messy. This is optional if you love the look of the tails for a prettier shrimp.


Continue cooking about 15-20 minutes until the sauce is thickened. It will be a thickened soup, but not so thick to be like a cream of soup.


I would very much serve this soup to guests, perhaps with a small side salad.

Here are my numbers and how I break down the carb count for this soup. I am not a nutritionist, and these numbers may not be exact, but using information from the internet, I determined how many carbs are in each amount of ingredients.

  • 1/4 cup flour- 24 g
  • 16 oz shrimp- 5.5 g
  • 2 cups cauliflower-10 g
  • 1/2 cup carrots- 2.5g
  • 2 stalks celery- 2.4 g
  • 1/2 cup onion- 8g
  • 3 links of sausage- 9 g
  • heavy cream- less then 1g
  • chicken broth- less then 1 g

I did not include the spices or the butter. Adding this up, and dividing the total, I got about 10.5 g of carbs per serving by rounding up a bit.  Isn’t that a lovely low carb number! YUM! I’m ready to make another pot of this soup!






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