Creamy clam chower…

without the cream.

Definitely a challenge.  But one I was up for.  

clam chowder eliz

Love clam chowder, but most recipes include dairy and flour, two things I try to avoid.

So I played around and came up with my own happy, healthy and hot version that’s loaded with clams and still nice and creamy thanks to a secret ingredient…


I blended cauliflower with clam juice (that comes in a bottle…who knew?!) to make a creamy base for the soup.  Other than that, the ingredients are very traditional.  I did not add potatoes…I try to keep my stuff lower in carbs.  But you could totally add some diced red potatoes.  Probably easiest to cook them separately and add at the end.

Here’s what I used:

Clams are the star of the show here.  I have loved them since I was a little kid.  Apparently I was eating clams on the half shell as a toddler.  No joke.  I used frozen clams for this soup to keep things simple.  These are easy to find in the freezer near the seafood section of most grocery stores.  Clams are high in protein and loaded with B12 and iron.  They also contain copper and selenium which are amazing for your skin.

Cauliflower is the secret to make this soup thick and creamy without any thickener or cream.  Cauliflower is high in fiber and antioxidants including vitamin C which helps keep your skin bright.  Cruciferous veggies have been studied extensively for their health benefits, so I’m always looking for ways to fit them in.

Clam juice is available in bottles in the canned fish section.  I used Bumble Bee brand…the ingredients were clean and I knew it would give an extra clammy taste.

Celery is a traditional clam chowder ingredient.  I don’t really like celery on its own, but enjoy the flavor in the soup.  It contributes some vitamin K, fiber and antioxidants.

Yellow onion also adds flavor, along with valuable sulphur compounds that are awesome for your skin.

Avocado oil is loaded with beneficial fats and adds a subtle buttery taste.  It stands up better to heat than most oils too.  I love Primal Kitchen Avocado oil.

Fish sauce gives a little extra flavor.  Most people associate it with Asian inspired dishes, but it can be used in so many things.  A little goes a long way.  Red Boat is my brand of choice for super clean ingredients and great taste.

Bacon is totally optional, but makes a nice garnish.  I just used some pre-cooked, nitrate free bacon that I had in the fridge.

So here’s what I did…

happy, healthy and hot clam chowder

two tablespoons avocado oil

one half of a yellow onion, finely diced

three stalks of celery, finely diced

one pound frozen cauliflower florets

two 8 ounce jars of clam juice (could use three if you like a thinner soup)

10 ounce package frozen clams

salt and pepper to taste

one quarter teaspoon fish sauce

cooked and crumbled bacon…optional garnish

In a stockpot or large sauce pan, heat the avocado oil on medium, and sauté the onion and celery until they are fragrant and soft.  Season with a little bit of salt and pepper.  This is a quick cooking soup, so if you don’t cook them enough in this first step they will be too crunchy in the soup.

Remove the onion and celery from the pot when they are cooked thoroughly.  A slotted spoon is great for this.  Put the cauliflower and clam juice in the pot, cover, and bring to a simmer.  Cook until the cauliflower is soft.

Carefully transfer the cauliflower and clam juice to a blender.  The slotted spoon is helpful here too…I used it to move the cauliflower, then carefully poured the clam juice in.

Blend on medium until smooth.  Pour back into the pot, add the cooked celery and onions, the fish sauce and the clams and heat through.  Taste for salt…mine definitely needed some.

It’s even better garnished with bacon!  Makes about four generous servings.

So, can my dairy free clam chowder help you feel happy, healthy and hot?  Definitely!

You’ll be happy enjoying a good bowl of soup that is loaded with healthy ingredients.  Eating this way, with a good mix of quality protein and fat, and plenty of antioxidants, can help you lose weight, have more energy and better skin…very hot!


Primal Kitchen Avocado Oil  get 10% off everything from Primal Kitchen with my code HAPPYHEALTHYANDHOT

Thrive Market I get my fish sauce here and SOOOOO many other things.  If you go through my link you’ll get an extra 20% off your first three orders


2 thoughts on “Creamy clam chower…

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