Product links in this post are affiliate links. It does not cost you anything and helps maintain the free information on this site! Please know I would never personally recommend any product I wouldn’t use on my own family.

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

Cauliflower Chowder

Renee -
Soup is a frugal meal and also an easy way to get healthy vegetables and bone broth into picky eaters.
5 from 2 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Soup
Cuisine American
Servings 12 servings


  • 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.
Keyword cauliflower chowder, cauliflower chowder recipe, homemade cauliflower chowder
Tried this recipe?Let us know how it was!


  • 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!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


    1. 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 🙂

  1. 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.

  2. 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!!