Bacon-Cheddar Cauliflower Chowder is a low-carb alternative to Baked Potato Soup. Thick, creamy, and satisfying!
When I was in high school, students were given 30 minutes to eat lunch every day. Starting senior year we were allowed to leave campus during that time, to do what whatever it is that seniors do, so long as we were back before the next period started.
Sweet, sweet freedom!
Except it always took 5 minutes to round everybody up then another 5 to decide who had to sacrifice their parking spot. This meant that by the time my friends and I arrived at our dining destination we’d have 10 minutes to scarf our food before needing to turn around and come back. Usually we sped over to nearby Panera for a quick and satisfying You Pick 2. #IYKYK.
Their creamy Baked Potato Soup and Caesar Salad was my go-to order and, recently reminiscing about the soup, I decided to create an updated, non-teenage-metabolism version of it using one of my favorite potato swap outs: grated cauliflower.
Say hello to low-carb Bacon-Cheddar Cauliflower Chowder!
Watch How to Make It
Low Carb Version of Baked Potato Soup
Bacon-Cheddar Cauliflower Chowder is a low-carb version of Baked Potato Soup. Less carbs, ALL that rich and creamy flavor. You won’t miss the spuds for a second!
Clocking in at a little over 200 calories, with 9 grams of carbs and 10 grams of protein per serving, I could not be more pumped about this chowder. You are going to love it!
Start by chopping celery and garlic.
A food processor makes quick work of chopping and grating the ingredients in this recipe, as these photos show, though you can of course chop and grate everything by hand. I love my Cuisinart 14-cup food processor!
Remove the celery and garlic to bowl then fit the processor with a grating blade. Grate ~1/2 large head of cauliflower to equal 4 cups grated cauliflower.
A box grater will do the job just fine if you don’t have a food processor, or store-bought fresh or frozen riced cauliflower is another great option.
Scoop the grated cauliflower into a bowl then shred a block of sharp cheddar cheese. The cheese will be used to flavor and thicken the soup, as well as sprinkle on top of each bowl for a gooey, yummy finish.
Next chop center-cut bacon to be used in both the chowder and as a garnish.
Ok, prep work’s done. Time to cook!
Heat a large soup pot over medium heat then add the chopped bacon and brown until crispy. Use a slotted spoon to transfer the cooked bacon to a paper towel-lined plate then remove all but 1 Tablespoon drippings from the pot.
Next add the chopped celery and garlic, season with salt and pepper, then saute until the celery is tender, 8-10 minutes.
Add the grated cauliflower to the pot, plus onion powder and a splash of water, then season with more salt and pepper and place a lid on top. Steam the cauliflower until tender, 5-7 minutes, stirring every so often.
Once the cauliflower is tender, add chicken broth and milk. I recommend using at least 2% or higher fat milk.
Bring the chowder up to a simmer then drizzle in a mixture of gluten free flour whisked with more chicken broth while stirring constantly.
The flour will make the chowder lusciously thick and wonderful in just a couple of minutes.
Finally, turn off the heat then stir in some of the shredded cheddar cheese until smooth, and then stir in half the cooked bacon. Taste then add more salt and/or pepper if necessary.
Ladle the cauliflower chowder into bowls then top with remaining shredded cheese and cooked bacon. I am so jazzed over this recipe! I mean of course grated cauliflower isn’t going to have the same, super-smooth mouth feel as cooked potatoes, but it is DARN close.
Thick, creamy, cheesy perfection — enjoy!
Equipment
Ingredients
- 2 Tablespoons gluten free flour, or all-purpose if not gluten free
- 2 cups chicken broth, divided
- 8 slices center-cut bacon, chopped
- 1/2 small onion, chopped
- 1 rib celery, chopped
- 2 garlic cloves, pressed or minced
- salt and pepper
- 4 cups shredded or grated cauliflower, ~1/2 large head
- 2 Tablespoons water
- 2 cups 2% milk
- 3-4 dashes hot sauce, or more or less
- 12 oz shredded sharp cheddar cheese, divided
- 2 green onions, chopped
Directions
- Whisk together flour and 1/4 cup chicken broth in a small bowl then set aside.
- Saute bacon in a large soup pot over medium heat until crisp. Scoop bacon to a paper towel-lined plate to drain then remove all but 1 Tablespoon bacon grease from the pot. Add chopped onion and celery, season with salt and pepper, then saute until the vegetables are tender, 8-10 minutes. Add garlic then saute for 1 more minute.
- Add cauliflower then stir to combine. Add water then place a lid on top and steam cauliflower until tender, 5-7 minutes, stirring a few times. Add remaining chicken broth and milk then turn heat up to medium-high to bring to a simmer.
- Slowly whisk in flour/chicken broth mixture while stirring, then turn down heat down to medium and simmer until thickened, 3-4 minutes. Turn off heat then stir in 2 cups cheddar cheese, adding a little at a time then stirring until smooth before adding more. Add half the cooked bacon then stir to combine. Taste then add salt and pepper if necessary then scoop into bowls and serve with remaining shredded cheese, bacon, and green onions.
Notes
- Use a food processor’s chopping and grating blades to make prepping veggies and cheese a breeze!
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Made this today, but I didn’t have any bacon in so I subbed it for frozen flounder and shrimp. I also added some corn and a red pepper. It’s utterly delicious. Thank you! I’ll be using cauliflower a lot more often now.
So glad to hear it, Sarah! If you want to try and sneak in a little more cauliflower to your everyday cooking, I highly recommend this recipe! iowagirleats.com/2015/04/10/cauliflower-fried-rice/
Thanks for the recipe it was amazing I have never cooked with cauliflower until I tried your cauliflower fried rice recipe. And I was hooked I had oral surgery today so I can only have soups so thank for this seriously!! Ps what’s your favorite soup I’ll give it a try
Sounds great, gonna try for sure. Any idea if some of the carbs per serving come from fiber, essentially lowering the carbs? For those of us really trying to keep them low.
My whole family loves this soup and my daughter hates soup. Not this one its a must try. Thanks
I just made this today – I pretty much followed the recipe, but I did substitute ham (which I had leftover and was trying to use up) instead of the bacon. The soup really was GREAT, and I am sure that I will be making it again. I just found my daughter in the kitchen eating the cold soup that was left over from lunch right out of the pot, and she said “this is really great!” – so even cold it still tastes really good apparently. Thanks for sharing!
Haha, that is awesome!! Thank for the feedback!
I made your chowder last night & lierally after every mouthful was an ummmmmmm heard. Thank you for this fabulously healthy recipe!
I’m so glad you loved it, Dianna!!
I read through a BUNCH of comments to see if people enjoyed the taste and all I could find was people commenting on, can’t wait to make it, looks delicious…. Well, I have to say, I absolutely do not cook! That’s what I keep my husband around for lol. I decided to cook today and I want to say, that was the BEST soup I have eaten well, ummm, ever!! Great job! Loved it! Thank you!!
Wohoo! Thanks so much for the feedback, Anita!
Tried the chowder the other night – my wife and I loved it! I love that you have the carbs and calories per serving right on the recipe, but I was wondering exactly what do you consider a serving? One cup? Two cups? Thanks!
I didn’t read thru all of the comments but are you able to substitute cream or soy milk for the 2%milk?
I haven’t tried soy milk, but cream would work just fine!
I love soup and this looks so delicious. It’s fun how creative cooks are getting with cauliflower. Thanks for sharing!
I used almond flour, and actually liked the grit it added. This is a perfect base to add so many variations! Thank you.
can you make more low carb recipes? would be better if they are gluten free low carb? i love cauliflower and will definitely try this gem thanks!
I love this recipe. I make it once a week now! My husband and son love it too and it’s so good for lunch the day after. We are on a pretty strict low-carb diet so I substitute heavy cream for half the milk. It makes it super luscious and even lower in carbs. Thanks so much!!
You bet, Kimi, so glad you like it so much!