Batch Up Meals Lunch Ideas Soup

Cauliflower Chowder

August 11, 2014

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Allergen Friendly Cauliflower Chowder
If you haven’t gathered it already, I love creamy soups.

Over the years I have played around with so many soup ideas not only because one of my goals most of the year is to get bone broth in my family daily, but because soup making is super frugal.

Allergen Friendly Cauliflower Chowder
You really can eat real food on a tight budget…believe me 😉

Allergen Friendly Cauliflower Chowder
Cauliflower is actually not one of my favorite vegetables, but there are so many benefits to eating it. And when you cook it right, it provides a super creamy base to a soup without any dairy. You can let the flavors of the other veggies shine through, and you end up with such a yummy soup that even the kids will devour.

Allergen Friendly Cauliflower Chowder
One of the things I love about a soup like this is that you don’t have to spend a lot of time chopping or prepping. Since the entire soup is pureed, just a quick coarse chop through everything including the garlic is all you need to cook through, and your immersion blender or blender will take care of the rest!

Allergen Friendly Cauliflower Chowder

Print Recipe
5 from 2 votes

Cauliflower Chowder

Soup is a frugal meal and also an easy way to get healthy vegetables and bone broth into picky eaters.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Soup
Cuisine: American
Keyword: cauliflower chowder, cauliflower chowder recipe, homemade cauliflower chowder
Servings: 12 servings
Author: Renee -


  • ½ cup friendly fat to cook in butter, coconut oil, tallow, lard
  • 2 large heads organic cauliflower coarsely chopped (if the heads are on the smaller side grab 3 heads)
  • 4 large carrots coarsely chopped
  • 2 medium onions coarsely chopped
  • 1 head garlic coarsely chopped
  • 3 quarts chicken broth More if you want to “stretch it” or make it a thinner soup. Homemade bone broth is preferable for the most nourishment – see Tips section for the simplest slow cooker method to make your own!
  • 2 cups organic corn Optional if you are grain free – potatoes work nicely if you can have those but it is just as good without it too! I get large bags of frozen organic corn at Costco – corn is heavily GMO’d so I recommend sticking to organic only!
  • ½ tsp paprika
  • ¼ tsp cayenne optional if you don’t like the kick – it is really good though!
  • Sea salt and pepper to taste


  • In a large stock pot, cook your cauliflower, carrots, and onions in the friendly fat for about 15-20 minutes on medium-ish heat nice and slow. Add a good few big pinches of sea salt to bring out their juices and sweeten them.
  • Add the garlic and cook for a minute.
  • Add the stock, corn (or potatoes if you are grain free), and seasoning, and bring to a boil.
  • Reduce to a simmer about 5-10 minutes (may need to go longer if you are using potatoes).
  • Use an immersion blender or regular blender to puree through, and then season with sea salt and pepper to taste.


  • This makes a great school or work thermos lunch! This batch alone will feed the girls and I for a lunch and then 5 quarts leftover for the freezer. If you want more leftover just double up.
  • Add other veggies to your soup puree. This soup makes just a great base for a soup! You could add a little more broth and then some chicken and other veggies and make it a full meal.
  • Here is how to make your own bone broth! It is a super simple slow cooker method, and then benefits of using all the healing nourishment of your own broth versus store bought is definitely worth it!
  • Do you have an immersion blender yet?! It is a must – you will love being able to puree your soup right in the pot without making more mess to clean up!
  • Don’t forget the babes! My 11 month old devoured her cup of this soup last week! Just leave out the corn if you have littles under the age of one since corn is a grain. You can add more carrot if you wish as well. Such a great way to get bone broth in them!

This post was shared at Fat Tuesday!

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  • Reply The Food Hunter August 11, 2014 at 11:11 am

    I love soup for lunch. Adding this to my collection

  • Reply Jacquelyn @ LittleOwlCrunchyMomma August 12, 2014 at 3:00 pm

    5 stars
    This looks really good! Yum!

  • Reply Holly August 12, 2014 at 3:31 pm

    With fall around the corner I always look for warming and grounding recipes. This is great! I’m going to pin this one for later

    • Reply Renee Kohley August 12, 2014 at 4:02 pm

      Thank you Holly! Let me know how you like it once you try it!

  • Reply Eva@Whole Food Mom on a Budget August 12, 2014 at 3:39 pm

    Cauliflower is not one of my favorite veggies either. I like broccoli better. This soup would be a great way to get more cauliflower in our diets!

  • Reply Chloe August 12, 2014 at 5:04 pm

    This looks super yummy! I’m AIP right now, but this looks pretty easy to adapt. I’ll have to add it to my list.

    • Reply Renee Kohley August 12, 2014 at 6:04 pm

      Hi Chloe! YES – absolutely just leave out the corn and the paprika/cayenne to make it AIP – it will still be so good and I do that sometimes anyway. The slow cook of the veg and garlic makes it taste so good 🙂

  • Reply Holly @ Your Gardening Friend August 12, 2014 at 9:18 pm

    I’ve never made a pureed vegetable soup. This sounds yummy and easy enough.

    I’ve got this pinned. Thanks.

  • Reply Susanne Runion August 12, 2014 at 11:01 pm

    5 stars
    This looks delicious. I didn’t know you could put the glass mason jars in the freezer. That is a great tip to put them in for 24 hours and then add the lid. I will definitely be trying this recipe. Thanks.

    • Reply Renee Kohley August 13, 2014 at 7:05 am

      Great Susanne! Let me know how it goes!

  • Reply Anni August 13, 2014 at 11:06 am

    Oh, yummy! I love smooth soups. I think that’s why I love winter so much – it’s soup season!

  • Reply Jennifer Margulis August 13, 2014 at 10:49 pm

    This is the SECOND recipe I’ve read this week using cauliflower. The universe must be trying to tell me something. I really don’t like cauliflower. I think I like every other vegetable I’ve tried! But clearly I need to cultivate a taste for it and make some of this chowder!!

    • Reply Renee Kohley August 14, 2014 at 10:51 am

      You will love this one Jennifer 😀

  • Reply Kayla May 24, 2016 at 4:11 pm

    Do you think it would be ok to use beef broth with this or would it alter the flavor too much?

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