Keto & dairy-free clam chowder with cauliflower cream gets its velvety body from blended cauliflower instead of cream or flour. Tender baby clams, leek, celery, and thyme make every spoonful taste like the classic — just lighter and low-carb.
There’s nothing quite like a steaming bowl of rich, creamy clam chowder. But if you’re living a dairy-free or keto lifestyle, you might think this classic comfort food is off-limits. Think again! I was on a mission to create a chowder that delivered all the velvety texture and briny flavor of the original without any dairy or heavy carbs. The secret? A clever cauliflower purée that creates a luxuriously smooth base. It’s so good, you won’t even miss the cream. And for my fellow bacon lovers, a crispy, smoky topping takes it to a whole new level of deliciousness. This recipe is a game-changer, proving you can have your chowder and eat it too!
Ingredients
• 1 extra-large head cauliflower about 2.5 lbs / 1.1 kg (2.43 lb), trimmed into florets, divided
• 1 quart / 950 ml (32.1 fl oz) chicken stock or bone broth, divided
• 2 tsp / 10 g (0.35 oz) sea salt, divided
• ½ tsp / 1 g (0.04 oz) ground black pepper
• 2 tbsp / 30 ml avocado oil or olive oil
• 1 medium onion, about 1 cup / 150 g (5.3 oz) chopped
• 1 shallot, chopped
• 4 cloves garlic, minced
• 2 ribs celery, chopped
• 1 small leek, washed, trimmed, and thinly sliced
• 1 tsp / 1 g (0.04 oz) dried thyme leaves
• 1 tbsp / 15 ml fish sauce
• 3 10-oz / 283 g (10 oz) cans fancy whole baby clams, with juices
• 1 cup / 240 ml clam juice
• Special Equipment
• High-powered blender or food processor
Instructions
1. Directions
2. Reserve one-quarter of the cauliflower florets and cut them into small, bite-sized pieces. In a large saucepan, combine the remaining three-quarters of the cauliflower, 3 cups (720 ml) of the chicken stock, 1½ teaspoons of salt, and the pepper. Cover, bring to a boil over medium-high heat, then reduce heat to medium and steam until the cauliflower is fork-tender, about 10 minutes.
3. While the cauliflower steams, heat the oil in a large stockpot or Dutch oven over medium heat. Add the onion, shallot, garlic, celery, leek, thyme, and the remaining ½ teaspoon of salt. Sauté for about 7 minutes, until the vegetables are tender and fragrant.
4. Carefully transfer the steamed cauliflower and its cooking liquid to a high-powered blender. Add half of the sautéed vegetables and the fish sauce. Blend until the mixture is completely smooth and creamy.
5. Return the stockpot with the remaining vegetables to the stove. Add the remaining 1 cup (240 ml) of chicken stock, using a spatula to scrape up any flavorful browned bits from the bottom of the pot.
6. Stir in the reserved bite-sized cauliflower florets, the canned clams with their juices, and the additional clam juice. Bring the mixture to a boil over medium-high heat.
7. Pour the creamy cauliflower purée from the blender into the stockpot. Return to a boil, then reduce the heat to medium-low. Simmer for about 30 minutes, stirring occasionally, until the cauliflower florets are tender and the flavors have melded together.
Nutritional Information
• Nutrition
• MAKES: 3 quarts (1 cup / 240 ml per serving)
• PREP TIME: 15 minutes
• COOK TIME: 40 minutes
• PER SERVING
• CALORIES: 87
• FAT: 2.6g
• PROTEIN: 9.4g
• TOTAL CARBS: 6.4g (0.23 oz)
• FIBER: 1.9g
• NET CARBS: 4.6g (0.16 oz)
Pro Tips
• For a smoky bacon infusion, cook 6 slices of chopped bacon in the pot before the vegetables. Remove the bacon and sauté the veggies in the rendered fat. Garnish the finished chowder with the crispy bacon bits.
• If you don’t have a high-powered blender, you can use an immersion blender. Simply add half the sautéed vegetables and the fish sauce to the pot with the steamed cauliflower and blend directly in the pot until smooth.
• For an even richer, non-dairy-free version, stir in 1½ cups of heavy cream during the final 10 minutes of simmering.
• Store leftover chowder in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of broth if it has thickened too much.
FAQ
Q: How is this clam chowder creamy without dairy
A: This recipe achieves its rich, creamy texture by using a purée of steamed cauliflower, chicken stock, and sautéed vegetables as the base, which perfectly mimics the velvety feel of traditional cream.
Q: Is this clam chowder recipe low carb
A: Yes, this recipe is specifically designed to be keto-friendly and low in carbohydrates. Each serving contains only 4.6 grams (0.16 oz) of net carbs.
Q: Can I add bacon to this keto clam chowder
A: Absolutely. For a smoky flavor, cook chopped bacon in the pot before the vegetables. You can then sauté the vegetables in the rendered bacon fat and use the crispy bacon as a garnish.
Q: What can I use if I don’t have a high-powered blender
A: If you don’t have a high-powered blender, an immersion blender is a great alternative. You can blend the cauliflower and vegetables directly in the pot until the base is smooth and creamy.
Pro Tips
- Steam three-quarters of the cauliflower until fork-tender and blend it smooth with half the sautéed vegetables and the fish sauce — that purée is the chowder's creamy base.
- Keep the reserved cauliflower florets bite-sized so they hold their shape through the 30-minute simmer and give the chowder real texture.
- Scrape up the browned bits from the pot bottom with the last cup of stock before adding the clams — that fond carries a lot of flavor.
- For a smoky version, cook 6 slices of chopped bacon first, sauté the vegetables in the rendered fat, and garnish with the crispy bits.
- No high-powered blender? Blend the cauliflower and vegetables right in the pot with an immersion blender until smooth, then proceed as written.
Frequently Asked Questions
Can I make this clam chowder ahead of time?
Yes — it keeps in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of broth if it has thickened too much.
How do you make chowder creamy without dairy?
Steamed cauliflower blended completely smooth with sautéed vegetables does the work — it gives a rich, velvety texture with none of the cream.
Is this chowder keto-friendly?
Each 1-cup serving has 6.4g total carbs and 4.6g net carbs, with 9.4g protein from the clams and only 2.6g fat.
Can I make it richer if I'm not dairy-free?
Stir in 1 1/2 cups of heavy cream during the final 10 minutes of simmering for an even more indulgent version.
Recipe card below.
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Keto & Dairy-Free Clam Chowder with Cauliflower Cream
Ingredients
Method
- Directions
- Reserve one-quarter of the cauliflower florets and cut them into small, bite-sized pieces.
- In a large saucepan, combine the remaining three-quarters of the cauliflower, 3 cups (720 ml) of the chicken stock, 1½ teaspoons of salt, and the pepper.
- Cover, bring to a boil over medium-high heat, then reduce heat to medium and steam until the cauliflower is fork-tender, about 10 minutes.
- While the cauliflower steams, heat the oil in a large stockpot or Dutch oven over medium heat.
- Add the onion, shallot, garlic, celery, leek, thyme, and the remaining ½ teaspoon of salt.
- Sauté for about 7 minutes, until the vegetables are tender and fragrant.
- Carefully transfer the steamed cauliflower and its cooking liquid to a high-powered blender.
- Add half of the sautéed vegetables and the fish sauce.
- Blend until the mixture is completely smooth and creamy.
- Return the stockpot with the remaining vegetables to the stove.
- Add the remaining 1 cup (240 ml) of chicken stock, using a spatula to scrape up any flavorful browned bits from the bottom of the pot.
- Stir in the reserved bite-sized cauliflower florets, the canned clams with their juices, and the additional clam juice.
- Bring the mixture to a boil over medium-high heat.
- Pour the creamy cauliflower purée from the blender into the stockpot. Return to a boil, then reduce the heat to medium-low.
- Simmer for about 30 minutes, stirring occasionally, until the cauliflower florets are tender and the flavors have melded together.
