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    Hummusapien » Recipes » Soups » Salmon Chowder (Dairy-Free!)

    ★★★★★ from 35 reviews

    Salmon Chowder (Dairy-Free!)

    Published Dec 6, 2022 · Modified Mar 6, 2023 · by Alexis Joseph · 93 Comments

    Jump to Recipe

    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!

    bowl of soup with spoon.

    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.)

    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!
    bowl with cashews
    pot cooking potatoes and vegetables

    Key ingredients and substitutions

    • 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.

    Which salmon to use

    I've made this soup countless times with both canned and fresh salmon. Just like my Salmon Burgers and Sheet Pan Salmon, I love to use fresh. But canned is so easy and accessible! 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!

    pot of creamy soup.

    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!

    bowl of soup with veggies.

    More healthy soup recipes

    • Immune Boosting Soup
    • Yummiest Vegetable Soup
    • Vegan Lasagna Soup
    • Instant Pot Lentil Soup
    • Vegan Tortilla Soup

    Click here for the step-by-step web story instructions for this recipe!

    Print
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    bowl of soup with spoon.

    Healthier Salmon Chowder (Dairy-Free!)

    ★★★★★ 4.9 from 35 reviews
    • Author: Alexis Joseph
    • Prep Time: 15 mins
    • Cook Time: 30 mins
    • Total Time: 45 mins
    • Yield: 6 servings 1x
    • Category: Soup
    • Method: Stovetop
    • Cuisine: American
    • Diet: Gluten Free
    Print Recipe
    Pin Recipe

    Description

    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!


    Ingredients

    Units Scale
    • ¾ cup raw cashews, soaked
    • 2 tbsp butter or extra virgin olive oil
    • 1 medium onion, diced
    • 3 stalks celery, diced
    • 3 medium carrots, diced
    • 2 cups cauliflower florets, chopped into bite-size pieces (can sub 1 red bell pepper)
    • 4 cloves garlic, minced
    • 2 medium Russet or gold potatoes, peeled and chopped (2 cups)
    • 1 ½ cups corn
    • 4 cups broth (vegetable, seafood, etc)
    • 1 lb skinless wild salmon fillet, cut into 1-inch pieces (or 1-15oz can salmon, drained, bones and skin removed)
    • 1 tsp dried dill (I used this, or 2-4 tbsp chopped fresh dill)
    • 1 tsp fine sea salt (more to taste) + freshly ground black pepper
    • ½ lemon, juiced

    Instructions

    1. Place cashews in a small bowl and cover with water. Set aside to soak.
    2. Heat oil in a large saucepan or Dutch oven over medium heat. Add onion, celery, carrot and cauliflower plus a pinch of salt and pepper and cook for about 5-7 minutes, stirring often, until the vegetables soften. Add garlic and cook for another minute.
    3. Add potatoes, corn, and broth and bring to a boil. Reduce heat to low and simmer uncovered for 20 minutes, or until potatoes are fork tender.
    4. Meanwhile, drain and rinse cashews. Blend with 1 cup water in a high-speed blender or Nutribullet until completely smooth and creamy. Set aside.
    5. Stir salmon into soup. If using fresh salmon, cook for just a few minutes, or until opaque and cooked through. You don't want to over-cook it! Remove pot from heat. 
    6. Stir in cashew cream along with dill, salt, and pepper to taste. Add lemon juice to bring it all together and enjoy!

    Notes

    Instant Pot directions: Follow step 1. Press "Sauté" and add olive oil. Once hot, add onion, celery, carrot and cauliflower plus a pinch of salt and pepper and cook for about 5-7 minutes, stirring often, until the vegetables soften. Add garlic and cook for another minute. Add potatoes, corn, and broth. Cook on high pressure for 9 minutes then quick release any remaining pressure. Carefully remove lid proceed with steps 4-6.

    Keywords: salmon chowder

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

     

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Sheila Rempel says

      March 11, 2023 at 9:57 pm

      Top notch! Doctored it with small amounts of herbs and spices. Love the cashew cream with it☺️

      ★★★★★

      Reply
      • Alexis Joseph says

        March 13, 2023 at 7:54 pm

        Isn't cashew cream a game changer?! Thanks, Shelia!

        Reply
    2. Linda S says

      February 09, 2023 at 1:37 am

      Used some tinned smoked salmon, added twice the garlic and extra celery, carrots and red pepper. Absolutely yummy! Thanks!

      ★★★★★

      Reply
      • Alexis Joseph says

        February 09, 2023 at 4:44 pm

        Oh yummmm! Love that, thanks for letting me know, Linda!

        Reply
    3. Danielle says

      February 04, 2023 at 5:57 pm

      Another really great and easy recipe. My toddler loves this one!

      ★★★★★

      Reply
      • Alexis Joseph says

        February 06, 2023 at 5:38 pm

        That is impressive! Thanks for letting me know, Danielle 🙂

        Reply
    4. Alexandra says

      December 07, 2022 at 3:54 pm

      I really enjoy this! It’s so easy and delicious! My family loves it every time I make it😄

      ★★★★★

      Reply
      • Alexis Joseph says

        December 07, 2022 at 10:00 pm

        Yay, thanks Alexandra!

        Reply
    5. Dylan says

      December 07, 2022 at 2:49 pm

      One of my favorite recipes! I make this with cod too and it is fab!

      ★★★★★

      Reply
      • Alexis Joseph says

        December 07, 2022 at 9:58 pm

        Love that cod works too, thanks Dylan!!

        Reply
    6. Robin says

      December 07, 2022 at 12:24 am

      I have made many times, so thanks for the post. I just added ingredients needed to my grocery cart to make over Christmas for my son and girlfriend coming to visit us from Denver !!!

      Love all your recipes Alexis!

      Happy Holidays to your adorable family ! xoxo

      ★★★★★

      Reply
      • Alexis Joseph says

        December 07, 2022 at 10:00 pm

        Awww so fun! Happy holidays Robin! XO

        Reply
    7. Taylor says

      September 26, 2021 at 11:44 pm

      OH. MY. WORD. My husband and I have been STRUGGLING to find delish plant based recipes and boy have we hit THE JACKPOT! This Dairy-free Salmon Chowder was amazing and I know my tum won't hurt later! So so good! My husband said he hasn't had a soup this good in a long time!

      Reply
    8. Nicole says

      April 28, 2021 at 2:10 am

      This soup was liked by all. My husband and sister made it a point to let me know that it was delicious. Loved the dairy free element

      Reply
      • Alexis Joseph says

        April 29, 2021 at 8:03 pm

        Fabulous, thanks Nicole! If you'd be up for leaving a star rating that would be so fantastic 🙂

        Reply
    9. Suzanne says

      April 25, 2021 at 2:02 am

      Love this! I was really missing chowder and the other dairy-free chowders just didn't cut it using almond milk or pureed potatoes. This chowder even satisfied dairy eaters.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 26, 2021 at 3:09 pm

        Amazing, thanks Suzanne!!

        Reply
    10. Alex says

      February 18, 2021 at 12:57 am

      I replaced the salmon in the recipe with a can of chickpeas to make this vegan and it was AMAZING!! I will absolutely be making this 'Chickpea Corn Chowder' again!

      ★★★★★

      Reply
      • Alexis Joseph says

        February 24, 2021 at 4:58 pm

        LOVE!!!!

        Reply
    11. Drew C. says

      January 18, 2021 at 11:48 pm

      Thanks Alexis (and Jeff;), great winter warm up!

      ★★★★★

      Reply
      • Alexis Joseph says

        January 19, 2021 at 6:57 pm

        You're so welcome!!

        Reply
    12. willa says

      December 08, 2020 at 6:10 pm

      Truly one of my favorite soups! I make this year round for my boyfriend, he asks for it monthly. It's so refreshing, easy to make and creamy. Highly recommend!

      ★★★★★

      Reply
    « Older Comments

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