Salmon Chowder (Dairy-Free!)

The best creamy healthier Salmon Chowder packed with corn, potatoes, and cauliflower. The ultimate cozy, lightened up soup perfect for a cool-weather lunch or dinner. Super easy and packed with protein and veggies, plus it's dairy-free. On the table in 45 minutes, this soup tastes like it came from a restaurant!

This creamy salmon corn chowder is the bee's knees. It's bright and satisfying and flavorful and hearty and good for ya all rolled into one. I'd hug it if the pot wasn't so darn hot!

Like my Corn Chowder with Quinoa, Cream of Broccoli Soup and Cream of Mushroom Soup, I'm always up for the challenge to create healthy soups that anyone can enjoy. This dairy-free dreamboat of a salmon soup recipe is just that!

I love dairy. I also like to play around in the kitchen and this soup is insanely creamy thanks not to milk or heavy cream or cheese, but to the humble cashew. Gesundheit! (Definitely googled how to spell that.)

Ingredients

• Cashews: Raw cashews turned into cashew cream add the best thick and creamy texture. You can use roasted but I recommend raw for the best mild flavor.
• Mirepoix: Onion, celery, and carrot are the beginning of any good soup!
• Garlic: We're using lots of garlic for flavor.
• Cauliflower: I love the texture that cauliflower add. You can substitute a chopped bell pepper or more potatoes if you aren't a fan.
• Potatoes: Just like my Healthy Potato Soup, potatoes add great texture and staying power. Any kind of potato works.
• Corn: A must for chowder! I use frozen corn. You could also use canned.
• Salmon: Salmon adds delicious flavor and protein for a well-rounded meal.
• Vegetable broth: Another layer of umami flavor. Use store bought or make your own! Chicken broth would also work.
• Lemon: I love the zippy brightness lemon adds. It's a must here for flavor.
• Dill: Fresh or dried, it's an amazing fresh flavor pairing with salmon and lemon. You can omit it if you don't love dill. Parsley would be delish, too.

How to make

After some chopping prep work, this soup comes together pretty quickly.

1. First, put the cashews in a small bowl and cover with water to soften up.
2. Next, sauté the onion, celery, carrot and cauliflower in a splash of olive oil until softened.
3. Add garlic and cook for another minute. Add potatoes, corn, broth, salt and pepper.
4. Bring to a boil then reduce to a simmer and cook for 20 minutes, or until potatoes are softened.
5. Meanwhile, drain cashews and blend with 1 cup water, until smooth. Stir into soup.
6. Stir in salmon. Cook 5-10 minutes if using raw salmon. Add lemon juice to brighten plus dill, salt and pepper to taste. Devour!

Which salmon to use

I've made this soup countless times with both canned and fresh salmon. Just like my Sheet Pan Salmon, I love to use fresh. But canned is so easy and accessible (my Salmon Salad is a must)! The only not so fun part is removing the bones and skin...

I always recommend wild-caught salmon or sustainably-farmed salmon for its health benefits and environmental impact. I avoid Atlantic salmon, which is almost always farmed. For a more affordable option, go for canned wild salmon!

Can this be made in the Instant Pot?

Yes! Simply follow the notes in the recipe card for a more hands off cooking method. A little sauté, nine minutes of pressure cooking, and done!

Can I use something besides cashews?

I would guess that canned full fat coconut milk would be the best nut-free substitute since it has so much fat. I personally don't enjoy coconut milk in soups unless they're sweeter or Thai-inspired.

You wouldn't want any non-dairy milks from the carton since they're so thin.

Can I use a different fish?

You can use cod, but know that it has a much more mild flavor.

Storage tips

This soup will keep in the fridge for up to 4 days.

How to freeze

To freeze, pour soup in a large freezer baggie and lay flat. It will last three months in the freezer. Thaw overnight in the fridge and then reheat on the stove once you're ready to eat!

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