Cauliflower Chowder

Updated: Sep 22, 2020

Bowl of Cauliflower Chowder

Homemade soups are one of my favorite things about fall!  This week, I went with a Cauliflower Chowder recipe I found online, but tweaked it to my liking for a healthier dish and added flavor.

This soup is honestly the perfect mix of light and creamy!  In this recipe, we’ll stay away from the whole milks and heavy creams which will leave us feeling guilt-free and spare us plenty of calories in the long run.  Instead, we’ll use a milk of your choice (I used lactose-free milk), ghee (I used soy butter) and a flour of your choice (I used regular flour because it was the only flour we had in the house).

Feel free to use an almond flour to make this soup gluten-free and stick to soy products to make it vegan!


  1. 1 Tbsp Oil or Butter

  2. 2-3 Cloves Garlic, minced

  3. 1 White Onion, diced

  4. 3 Carrots, peeled & chopped

  5. 3-4 stocks of Celery, chopped

  6. 1 Head Cauliflower, roughly chopped

  7. Frozen Corn, defrosted (optional)

  8. 4 Cups Vegetable Stock

  9. 2 Cups Water

  10. 3 Tbsp Butter or Ghee

  11. 4 Tbsp Flour of your choice

  12. 1 Cup Milk of your choice

  13. 2/3 Cup Reduced Fat Shredded Cheddar Cheese

  14. Black Pepper

  15. Pink Himalayan Salt


In a large pot over medium heat, heat 1 Tbsp oil or butter.  Add garlic and onion and sauté until fragrant.  Add the chopped carrots and celery, sauté for an additional 2-3 minutes.  Stir in the chopped cauliflower and corn (optional) at this time.  Add the vegetable stock and water, along with the salt and pepper.  Bring to a boil, then reduce the heat to low.

In a small pot over medium heat, melt 3 tbsp of butter (or ghee) and slowly whisk in the 4 tbsp of flour.  Gradually add the 1 cup of milk, stirring constantly.  Continue to cook over medium heat for 1-2 minutes to let the mixture thicken.  Add this flour mixture to the simmering cauliflower soup.

Let the soup simmer for another 10-20 minutes, or until the cauliflower and vegetables are tender to your liking.  Last, but not least, add the 2/3 cup of reduced fat shredded cheddar cheese and stir.

Serve hot or store and freeze for later!