Fragrant salmon chowder is a rich, creamy winter warmer with no potatoes and no flour. Tender salmon, zucchini, yellow pepper, and celery simmer in fish stock with bay leaves before cream, lemon juice, and fresh dill round it out. It is keto-friendly, heart-healthy comfort on the table in under an hour.
When the temperature drops and you’re craving something warm and comforting, this Fragrant Salmon Chowder is the answer. Forget the heavy, carb-laden soups of the past; this recipe delivers all the rich, creamy satisfaction you love without any potatoes or flour. It’s a bowl of pure, heart-healthy comfort, brimming with tender salmon, vibrant veggies, and a hint of fresh dill. Ready in under an hour, it’s destined to become your new favorite winter warmer.
Ingredients
• 1 1/2 pounds / 680 g (24 oz) skinless salmon or canned salmon
• 2 tablespoons / 30 g (1.06 oz) ghee or other healthy cooking fat
• 1 medium yellow onion, 110 g / 3.9 oz, diced
• 3 cloves garlic, minced
• 1 medium yellow bell pepper, 120 g / 4.2 oz, sliced
• 2 large celery stalks, 128 g / 4.5 oz, sliced
• 1 medium zucchini, 200 g / 7.1 oz, diced
• 3 cups / 720 ml fish stock, clam juice, or chicken stock
• 2 bay leaves
• 1 1/2 cups / 360 ml heavy whipping cream or coconut milk
• 2 tablespoons / 30 ml (1 fl oz) fresh lemon juice
• 2 tablespoons / 8 g (0.28 oz) freshly chopped dill
• 3/4 teaspoon fine sea salt, or to taste
• Ground black pepper, to taste
Instructions
1. Prepare the salmon by dicing it into 1-inch (2.5-cm) pieces. If using canned salmon, drain it and set aside for the final step.
2. In a large, heavy-based pot, melt the ghee over medium-high heat. Add the diced onion and cook for 5 to 8 minutes, stirring frequently, until softened and fragrant.
3. Add the minced garlic, sliced bell pepper, celery, and diced zucchini to the pot. Sauté for 2-3 minutes until the garlic is aromatic.
4. Pour in the stock and add the bay leaves. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and simmer for about 8 minutes, or until the vegetables are tender.
5. Reduce the heat to low. Add the diced raw salmon and slowly pour in the heavy cream or coconut milk. Let the chowder gently simmer (do not boil) for 5 to 7 minutes, until the salmon is cooked through and flakes easily.
6. Remove the pot from the heat and discard the bay leaves. Stir in the fresh lemon juice and chopped dill. If using canned salmon, gently fold it in now. Season with salt and pepper to taste before serving.
Nutritional Information
• Per Serving (1 1/2 cups / 360 ml)
• Calories: 487 kcal
• Fat: 37.2 g
• Protein: 29.1 g
• Net Carbs: 5.3 g (0.19 oz)
• Macronutrient Ratio: 70% Fat, 25% Protein, 5% Carbs
Pro Tips
• For a richer flavor, sear the salmon pieces in the pot for one minute per side before you cook the onions, then set them aside to add in step 5.
• To make the chowder even thicker without carbs, you can blend one cup of the cooked vegetables with a little stock before adding the cream and salmon.
• When using coconut milk for a dairy-free version, opt for full-fat canned coconut milk for the best creamy consistency. Avoid the thinner milk sold in cartons.
• Store leftovers in an airtight container in the fridge for up to 4 days. This chowder also freezes well for up to 3 months.
FAQ
Q: Is this salmon chowder keto-friendly
A: Yes, this salmon chowder is specifically designed to be keto-friendly and low-carb. It uses no potatoes or flour for thickening and contains only 5.3 grams (0.19 oz) of net carbs per serving, making it an ideal choice for a ketogenic diet.
Q: How can I make this chowder thicker without carbs
A: For a thicker, creamier chowder without adding carbs, you can blend one cup of the cooked vegetables with a little of the stock until smooth. Stir this purée back into the pot before adding the cream and salmon to naturally thicken the soup.
Q: Can I make this salmon chowder dairy-free
A: Absolutely. To make a dairy-free version, simply substitute the heavy whipping cream with an equal amount of full-fat canned coconut milk. Using the canned variety ensures the chowder will still have a rich and creamy consistency.
Q: Can I use canned salmon in this recipe
A: Yes, you can use canned salmon as a convenient alternative to fresh salmon. If using canned salmon, drain it well and gently fold it into the chowder during the final step, after you have removed the pot from the heat.
Pro Tips
- Sear the salmon pieces in the pot for one minute per side before cooking the onions, then set them aside and add them back at the end for deeper flavor.
- For a thicker chowder without any carbs, blend one cup of the cooked vegetables with a little stock before adding the cream and salmon.
- Keep the chowder at a gentle simmer once the salmon goes in — boiling toughens the fish and makes the cream separate.
- If using canned salmon, drain it and fold it in at the very end with the lemon juice and dill so it stays in flakes rather than dissolving.
- For a dairy-free version, use full-fat canned coconut milk instead of heavy cream — it keeps the chowder thick and creamy, unlike the thinner carton stuff.
Frequently Asked Questions
Can I make this salmon chowder ahead of time?
Yes. Cool it completely and refrigerate in an airtight container for up to 4 days; reheat gently so the cream does not split and the salmon stays tender.
Can I freeze salmon chowder?
It freezes well for up to 3 months. Thaw it overnight in the refrigerator and warm it over low heat, stirring gently to keep the flakes intact.
Can I use canned salmon instead of fresh?
Yes — drain it and fold it in at the very end rather than simmering it. It is a convenient pantry shortcut that still makes a great chowder.
Is this chowder keto-friendly?
Yes — about 5.3 g carbs per serving with 29.1 g of protein and 37.2 g of fat. Zucchini and bell pepper stand in for the potatoes found in classic chowder.
Recipe card below.
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Fragrant Salmon Chowder (Keto, Low-Carb)
Ingredients
Method
- Prepare the salmon by dicing it into 1-inch (2. 5-cm) pieces. If using canned salmon, drain it and set aside for the final step.
- In a large, heavy-based pot, melt the ghee over medium-high heat.
- Add the diced onion and cook for 5 to 8 minutes, stirring frequently, until softened and fragrant.
- Add the minced garlic, sliced bell pepper, celery, and diced zucchini to the pot.
- Sauté for 2-3 minutes until the garlic is aromatic.
- Pour in the stock and add the bay leaves.
- Bring the mixture to a boil, then reduce the heat to medium-low, cover, and simmer for about 8 minutes, or until the vegetables are tender.
- Reduce the heat to low.
- Add the diced raw salmon and slowly pour in the heavy cream or coconut milk.
- Let the chowder gently simmer (do not boil) for 5 to 7 minutes, until the salmon is cooked through and flakes easily.
- Remove the pot from the heat and discard the bay leaves.
- Stir in the fresh lemon juice and chopped dill. If using canned salmon, gently fold it in now.
- Season with salt and pepper to taste before serving.
- When using coconut milk for a dairy-free version, opt for full-fat canned coconut milk for the best creamy consistency. Avoid the thinner milk sold in cartons.
