Cauliflower Salmon Chowder (with Dairy Free Option)

This creamy and comforting Cauliflower Salmon Chowder is rich in Omega 3’s, which help prevent irregular heartbeat, reduce inflammation, and reduce the risk of stroke, so eat up!

Creamy Cauliflower Salmon Chowder (with Dairy Free Option) //

On the Goal Digger podcast, host and entrepreneur Jenna Kutcher talks a lot about a mindset of “seasons” versus “balance,” and it has struck a chord. The notion of seasons is that life is always in flux, that life won’t be neat and tidy with perfect transitions. I can still be intentional, draw lines in the sand to separate work and play, but it’s a line in sand, not a line etched in stone. There will be busy times, slow times, seasons of sacrifice and seasons of reward. 
Creamy Cauliflower Salmon Chowder (with Dairy Free Option) //

Once I started thinking about my life and work through this lens, it reaffirmed how influential the actual seasons are. The wrapping of a months-long, big, exciting project happened to coincide with the transition from summer to fall. At first, all the pumpkin and fall recipes filling my feeds made me bitter. It was too soon!

I had sacrificed so much of my summer for a busy “season,” and I wanted to cling to the higher temperatures of late summer. But the skies turned dark and grey and gave me permission to pause. I took a break and embraced that my season of work will all pay off. There will be more summer adventures in a different season, and at that moment, I could finally and willingly embrace the transition. It was time to make soup!

Creamy Cauliflower Salmon Chowder (with Dairy Free Option) //

This salmon chowder has everything you love about a typical bisque or chowder, but it’s lighter, packed with more vegetables, and it comes together quickly enough for weeknight eats and abrupt seasonal changes. 

Here’s to the Seasons!

Creamy Cauliflower Salmon Chowder (Gluten Free/ Dairy Free Option)

About this Recipe: I adapted this recipe from MaxLiving Magazine, where I turn for all things health and wellness. Dr. Alex recommends this Cauliflower Salmon Chowder for the Omega 3’s found in the wild-caught salmon. These help prevent irregular heartbeat, reduce inflammation, and they reduce the risk of stroke. For a dairy-free version, skip the butter, and increase the coconut oil. The Rustbelt Farmer picked romanesco instead of cauliflower, since all the cauliflower was wrapped in plastic. Either will work, so make the choice that’s better for the planet, and enjoy your bowl all the more!


2 Tablespoons grass-fed butter
1 Tablespoon coconut oil
1 small yellow onion, diced
4-5 stalks celery with greens, chopped
1 teaspoon garlic powder
2-3 carrots, chopped
1 head organic cauliflower or romanesco, chopped
4 cups organic, free-range chicken broth
1 cup filtered water
½ teaspoon sea salt
1 teaspoon ground black pepper
1 Tablespoon dijon mustard
12 oz wild-caught, skinless salmon, cut in chunks
1 small bunch fresh dill, chopped (the quantity in typical plastic package), plus more for a garnish


In a large pot over medium heat, melt the butter and the coconut oil. Add the onion and celery, and garlic powder, and cook until the onions are softened and translucent, about 5-7 minutes.

Add the carrots, cauliflower, broth, water, salt, pepper and the dijon mustard. Give everything a good stir, then cover and cook until the carrots and cauliflower are fork tender, about 7 to 10 minutes.

Transfer the mix to a blender or food processor, and pulse until creamy. Return to the pot, and add the salmon. Cook until the salmon is opaque, about 5 minutes. Stir in the chopped fresh dill, and serve warm.


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