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Easy Roasted Cauliflower Chowder
image of easy roasted cauliflower chowder by intentionally eat with cindy newland in a green bowl with a spoon

Easy Roasted Cauliflower Chowder

 

 

image of easy roasted cauliflower chowder by intentionally eat with cindy newland in a green bowl with a spoon

Easy Roasted Cauliflower Chowder

This easy roasted cauliflower chowder truly is easy, delicious and makes a satisfying cozy meal on chilly nights. You can feel good about this healthy soup because each creamy spoonful is low carb, low calorie, and full of flavor!  

 

When I weighed nearly 300 lbs , I would eat canned clam chowder and I loved it. Now I know better because that can of chowder has 370 calories, 22 grams of fat, plus 85% of our suggested daily sodium! It also contains Monosodium Glutamate, aka MSG.  MSG can cause all sorts of reactions like headaches, facial pressure, numbness, drowsiness and tingling. If you’ve ever experienced a reaction to MSG you know you want to avoid it.

Read more about MSG HERE

 

I decided to make a low carb, low fat, healthy version of chowder, so I grabbed some cauliflower.

 

easy roasted cauliflower chowder by intentionally eat with cindy newland in a green bowl with a spoon

Remember to PIN this for later!

 

How do you roast cauliflower?

You could make this chowder without roasting the cauliflower and simply boil it, however roasting gives it a phenomenal flavor. I HIGHLY recommend it. Simply chop the cauliflower into pieces, drizzle with a little olive oil and toss cauliflower to coat. Spread it onto a cookie sheet and roast for 20 – 25 minutes at 375 degrees. Remember to turn the cauliflower after 10 minutes to ensure even cooking.

 

How do you roast garlic?

I also recommend roasting garlic while you are at it. You can roast garlic without using aluminum foil. In order to roast garlic, simply drizzle the cloves (skin on) with olive oil and place them on the cookie sheet with the cauliflower. Easy breezy and the taste is so amazing!

 

How do you make vegetable bouillon powder?

You won’t believe how easy it is to make your own and you know everything that is in it.  This bouillon is MSG free and low sodium. Click for the recipe.

Vegetable Bouillon Recipe

vegetable bouillon powder by intentionally eat with cindy newland in a glass jar with a lid next to it

You can always used store bought bouillon, if you do, I like Better Than Bouillon brand.

 

 

Let’s get to the Easy Roasted Cauliflower Chowder!

easy roasted cauliflower chowder by intentionally eat with cindy newland in a green bowl with a spoon

 

Easy Roasted Cauliflower Chowder

 

image of easy roasted cauliflower chowder by intentionally eat with cindy newland in a green bowl with a spoon
5 from 16 votes
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Easy Roasted Cauliflower Chowder

This easy roasted cauliflower chowder truly is easy, delicious and makes a satisfying cozy meal on chilly nights. You can feel good about this healthy soup because each creamy spoonful is low carb, low calorie, and full of flavor!  

Course Main Course, Soup
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 servings
Calories 105 kcal
Author Intentionally Eat with Cindy Newland

Ingredients

  • 1 head cauliflower, chopped
  • 1 onion, chopped
  • 5 garlic cloves
  • 1 Tbsp olive oil
  • 2 cups almond milk, unsweetened
  • 2 Tbsp vegetable bouillon
  • 2 cups water
  • 1 tsp thyme, dried
  • salt and pepper to taste
  • 2 drops liquid smoke optional
  • 1/4 tsp adobo sauce optional

Instructions

  1. Preheat oven to 375 degrees. Trim cauliflower into chunks and discard stalk. Place cauliflower, chopped onion and garlic cloves on cookie sheet. Drizzle with oil and toss to combine. 

  2. Roast for 20 minutes or until tender and golden.

  3. Place almond milk, water and vegetable bouillon powder in a saucepan over medium heat. Stir in roasted cauliflower and onion. 

  4. Squeeze roasted garlic cloves into the saucepan. Discard the skins. 

  5. Use a stick blender to achieve desired consistency or ladle into a blender and blend, being careful of the hot soup.

  6. Add liquid smoke and/or adobo sauce and stir. Serve warm and enjoy!

Nutrition Facts
Easy Roasted Cauliflower Chowder
Amount Per Serving (1 g)
Calories 105 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Total Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

This Easy Roasted Cauliflower Chowder is creamy, smoky and satisfying!

If you want a thicker consistency then make a slurry out of 1 Tbsp of cornstarch or arrowroot powder and 3 Tbsp water. Blend and then add it to the soup and stir until it thickens.

 

If you love soup, check out this Black Bean Soup

black bean soup quick and easy by intentionally eat with cindy newland

 

Need help on your weight loss journey? Join my Facebook group of Intentional Eaters and find the support you need.

Intentionally Eat,
Cindy

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35 Comments

  1. Alexandra

    Oh my goodness – this sounds completely and utterly delicious. I love cauliflower. And I love chowder. So wow – this is perfect for me. I cannot wait to try!
    Alex

  2. omniya

    this looks really yummy, thank you for sharing 🙂

  3. Juli

    I never knew this existed and will surely try this very soon.

  4. Donna Meyer

    This sounds SO easy and SO good. What options would work in place of almond milk? Could I use 1% milk, coconut milk or something else?

    1. Cindy Author

      You could use another milk, however it will change the nutritional values. I bet coconut milk would be delish!

  5. Monidipa Dutta

    It looks delicious. And the recipe looks interesting. I would love to try it out.

  6. Tania | Fit Foodie Nutter

    I love cauliflower and this recipe looks like a real winner! Can’t wait to make it soon!

  7. Preet

    Oh wow, this one is a winner. I would love to try making this. My kids would love this for sure.

  8. Gemma

    Simple ingredients to create a delicious chowder, love this one!

  9. Nati

    This recipe sounds so good and healthy! I am looking for low calories options and this one sounds perfect for me!

  10. Lisa Goodwin

    This looks so cozy. Perfect for the cool season ahead!

  11. Valerie

    OMG yum! I love that you want to even made your own boullion!

    1. Cindy Author

      Thanks Valerie! It’s super easy to make and a lot healthier than store bought!

  12. Linda from Veganosity

    Homemade soup is SO much better than canned. This sounds amazing, and I love that you used 5 cloves of garlic in this recipe. YUM!

  13. Claire

    omg I loveee cauliflower and soups. Cauliflower soup sounds like a perfect combination. I am not sure whether it’s going to feel me up but I’d definitely want to make that at home.

  14. Fiona Cambouropoulos

    I love the sound of this. I use almond milk in drinks but have never thought to add it to cooking.

  15. Alexandra

    Cauliflower is one of my absolute favourites! I love the idea of roasting it and making it into a chowder. I will definitely save this recipe for later. Thank you for sharing!

  16. kumamonjeng

    Cauliflower Chowder make me feel warm in the cold season, what a perfect recipe to make for the whole family. I love chowder whenever I am not feeling too well and less appetite as it is easy to drink.

  17. catherine shane

    This is look so nice recipe and a great breakfast meal looks so delicious and tasty .

  18. Kisha

    What a comforting soup to make on a cool day, and it looks ridiculously easy too. I make broccoli soup often for my family and they love it, now I just might have to give it’s cauliflower cousin a try.

  19. Kisha

    Looks like a deliciously scrumptious soup to have on a cold day. I make broccoli soup often for my family and they love it, now I just might have to give its cauliflower cousin a try.

  20. Daphne

    I would have never made a soup out of cauliflower but this looks really good. I would love to try.

  21. Catherine

    I have lots of cauliflower lovers in my house and I know the family would enjoy this chowder…so healthy and comforting too!

  22. Vanessa Delia

    This dish looks absolutely amazing! I would really like to dig in to some of this!

  23. Jasmine

    i love cauliflower! i’ll have to try this soon for dinner side!

  24. Surekha Busa

    Wow! This is very rare to me. I never imagine that theses can be done. I love the twist you’ve done on this recipe, will definitely try this at home.

  25. Sam

    This will be a popular recipe in the coming months. I like how you break down how to make specific ingredients like the vegetable bouillon.

  26. Preet

    This looks delightful and tasty. I would love to try making this. My kids wiuld love this for sure.

  27. Khushboo Motihar

    I love a good chowder though my recipes don’t turn out to be great. I would love to follow your instructions and try this one out. 🙂

  28. Liza Perry

    I love cauliflower! Your first pic made me wanna taste it ! I almost thought the spoon was real haha
    I will try this recipe! Thank you!

  29. Shannon Gurnee

    I love soup, but have never had a soup like this before. It looks and sounds delicious.

  30. Chastity

    I love clam chowder as well. I use to eat it in the can too with some fresh bread. I will try your recipe because i’ve never had it with califlower before.

  31. Courtney

    Omg can we say yum?!?! I just love cauliflower. Must give this chowder a try.

  32. laura

    This sounds like great and healthy meal x

    Laura

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