This chicken and cauliflower chowder is a gluten free & Paleo soup, perfect for a healthy lunch or dinner! It's dairy-free and packed with produce with just a touch of bacon – so good!
While it's still hot here in Texas, September always puts me in the mood for Fall and Fall means soup!
To be honest, I love soup any time of year but it definitely has a special place on my table in the fall and winter months. This chicken and cauliflower chowder is the perfect transitional soup for late summer and early fall.
This creamy Paleo soup gets its creaminess from coconut milk. It's full of veggies, protein and so much flavor. I hope you love it!
Chicken & Cauliflower Chowder
Ingredients
- 1 yellow onion
- 2 stalks celery
- 2 carrots
- 1/2 red bell pepper
- 3 cloves garlic
- 1 head cauliflower
- 4 slices bacon*
- 1 1/2 # boneless, skinless chicken breasts
- 1 Tbsp sherry vinegar
- 2 cups low sodium chicken broth*
- 1 can full fat coconut milk
- S&P
Instructions
- Dice 1 yellow onion, 2 stalks celery, 2 carrots and 1⁄2 red bell pepper. Set aside separately.
- Mince 3 cloves garlic.
- Roughly chop 1 head cauliflower. Keep separate from other veggies.
- Dice 4 slices of bacon. Cut chicken breasts into 1” pieces.
- In a large stock pot over medium heat, add 4 slices diced bacon and cook until brown and crispy.
- Remove bacon and set aside for garnish.
- To the same pot, add chopped chicken w/ bacon grease. Cook ~5 to 6 mins until cooked through (165 F), turning halfway. Remove and set aside.
- To the same pot, add 1 diced onion, 2 diced stalks celery, 2 diced carrots and minced garlic.
- Stir occasionally until tender.
- Add in 1 head chopped cauliflower and cook until barely tender, ~3-4 mins.
- Add 1 Tbsp sherry vinegar and let cook off a bit.
- Pour in 2 cups chicken broth and bring to a boil.
- Add 1 can full fat coconut milk & simmer until cauliflower is tender.
- Add S&P to taste.
- Option: for a smoother texture, puree some (or all) of the soup using an immersion blender.
- Stir in chicken.
- Serve w/ garnish of bacon and diced red bell pepper.
What are the nutritional benefits of this chicken and cauliflower chowder?
Soup is such a good way to pack in the produce and this chicken and cauliflower chowder is no exception. Here are some of the nutritional benefits:
- Celery: It's probably most famous for being a low calorie food, but celery is so much more than that! It offers Vitamin A, Vitamin K, Vitamin C, Beta Carotene, and plenty of antioxidants. Celery also may reduce inflammation and support the digestive tract. Make sure to eat the leaves too, they're full of vitamins!
- Carrots: Both budget and kid-friendly, carrots are full of fiber, Vitamin A, Vitamin K, potassium and Vitamin B6. As a result, they’re great for eye health, lowering cholesterol, and reducing cancer risk.
- Bell Pepper: Loaded with Vitamin A, Vitamin C, potassium, folic acid and fiber, bell peppers have a lot to offer nutritionally. Bonus tip: this recipe calls for 1/2 a bell pepper – slice up the other half for munching while you make dinner. It's perfect for either you or hangry kiddos!
- Cauliflower: Containing tons of vitamins and nutrients, cauliflower is a great choice to include in your diet regularly. It's particularly high in Vitamin C, fiber and certain antioxidants that may slow the growth of cancer. Cauliflower is also high in choline, which is important for brain health.
- Chicken: In addition to being packed with protein, chicken is a good source of iron, zinc, selenium and B vitamins.
What's a good substitute for sherry vinegar?
Sherry vinegar adds an acidic element to the chowder, which really brightens the flavor. If you don't have any sherry vinegar, red wine vinegar or apple cider vinegar make good substitutes.
What if I don't have an immersion blender?
Whether or not to blend this cauliflower chowder is totally up to you. If you do want that creamy texture, but don't have an immersion blender, you have a couple of options.
You can simply use a potato masher to mash up the chowder before you stir in the chicken. This method won't give the same smooth texture as blending, but it will help thicken the soup.
Alternatively, use your regular blender! Just wait for the chowder to cool for a few minutes and transfer to the blender, making sure the blender is no more than half full. Then remove the center insert from the lid and cover with a thick dishtowel or oven mitt while you blend. This will keep the soup from exploding out of the blender!
What are some other Paleo soup recipes?
Check out some of my other favorite Paleo soups to add to your rotation this Fall!
Pizza Soup (Use high quality pepperoni and check ingredients to make sure it's Paleo.)
What is your favorite healthy soup? Share your ideas and pictures on Facebook, Twitter or Instagram as @prepdish in all 3 places, or leave a comment below.
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