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

    Healthy Salmon Corn Chowder (Dairy-Free!)

    Published Jan 1, 2018 · Modified Feb 15, 2022 · by Alexis Joseph · 142 Comments

    Jump to Recipe

    This irresistibly creamy one-pot Healthy Salmon Corn Chowder is super easy and packed with veggies. Dairy and gluten-free!

    salmon chowder with spoon

    Chowdaaaaaaa.

    ChowDUH. This soup is the bee's knees. It's fresh and hearty and creamy and wholesome all rolled into one giant dream boat. I'd hug it if the pot wasn't so damn hot!

    Most recipes for corn chowder call for some combination of milk, cream, and cheese for that thick + creamy factor. And they work, quite well in fact! But you know I'm always up for the challenge to create meals that anyone and everyone can enjoy.

    Whether you have a dairy intolerance or a personal preference or you simply like to play with foods in cool new ways like I do, this soup is insaaaaanely creamy thanks to the loveliest nut of all: the humble cashew.

    Gesundheit!

    This irresistibly creamy Salmon Corn Chowder is packed with veggies and cashew cream for the tastiest, most comforting healthy soup. The best part is how easy this one pot meal is! Dairy and gluten-free.

    Definitely googled how to spell that one.

    So I have two funny things to tell you about this healthy Salmon Corn Chowder recipe. First, I know it would still be really delish sans salmon, whether you're vegan or you just don't have any on hand.

    I also think you could use canned salmon (just add it at the end since it's pre-cooked). Sounds weird since salmon is in the title, but trust me---the lemon and dill and cashews plus all the veggies make a lovely soup in their own right. I'm going to make it again with double the corn and no salmon so I'll let you know how it goes.

    This irresistibly creamy Salmon Corn Chowder is packed with veggies and cashew cream for the tastiest, most comforting healthy soup. The best part is how easy this one pot meal is! Dairy and gluten-free.

    Second, I took these photos with my iPhone. Lolz. Waaaa? It was kind of amazing. Basically I was standing on a chair per usual trying to get some good pictures of this chowda with my camera and it just wasn't in the stars for me.

    It wasn't light enough outside and all the pictures looked weirdly blue. Not to mention the fact that lately my camera doesn't feel like focusing. I think I need a new one. Blerg.

    Anywho, your face deserves a warm bowl of this greatness!! It's truly a one pot wonder meal. If you do indeed whip up a batch, be sure to tag me and add #hummusapien so I see it!

    One last word to the wise: do NOT leave out the lemon. Adding acid at the end of soup making is the key to that bright flavor that brings everything together. If you don't have lemon, use a splash of vinegar.

    This irresistibly creamy Salmon Corn Chowder is packed with veggies and cashew cream for the tastiest, most comforting healthy soup. The best part is how easy this one pot meal is! Dairy and gluten-free.

    Soup on, good people. Soup on!

    More soups to love

    • The Yummiest Vegetable Soup
    • Vegan Cream of Broccoli Soup
    • Golden French Lentil Soup
    • Vegan Cream of Broccoli and Cauliflower Soup
    Print
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    Healthy Salmon Corn Chowder Recipe

    ★★★★★ 4.9 from 53 reviews
    • Author: Alexis Joseph | Hummusapien
    • Prep Time: 15 mins
    • Cook Time: 30 mins
    • Total Time: 45 mins
    • Yield: 6 1x
    • Category: Soup
    • Method: Stovetop
    • Cuisine: American
    Print Recipe
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    Description

    This irresistibly creamy Healthy Salmon Corn Chowder is packed with veggies and cashew cream for the tastiest, most comforting healthy soup. The best part is how easy this one pot meal is! Dairy and gluten-free.


    Ingredients

    Units Scale
    • ¾ cup raw cashews, soaked
    • 2 tbsp extra virgin olive oil
    • 1 medium onion, diced
    • 3 stalks celery, diced (1 heaping cup)
    • 2 large carrots, diced (1 heaping cup)
    • 1 red bell pepper, diced
    • 2 cloves garlic, minced
    • 2 medium potatoes, peeled and chopped (2 cups)
    • 1 cup corn kernels
    • 4 cups vegetable broth
    • 1 lb boneless skinless wild salmon fillet, cubed (or a 16oz can wild salmon, bones and skin removed)
    • ¼ cup fresh dill, minced
    • 1 tsp salt (more to taste)
    • Freshly ground black pepper
    • Big squeeze of fresh lemon juice

    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 bell pepper 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, broth and corn and bring to a boil. Reduce heal to low and simmer uncovered for 20 minutes, or until potatoes are fork tender.
    4. Add salmon and cook for a few minutes, or until just cooked through. Remove pot from heat.
    5. Drain and rinse cashews. Blend with 1 cup water in a high-speed blender or Nutribullet until completely smooth and creamy. Stir into soup along with dill, salt, and pepper to taste.
    6. Add a big squeeze of lemon juice to bring it all together and enjoy!

    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. 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
    2. Sanjog says

      March 16, 2021 at 10:21 am

      So the taste was fantastic... but when you say 'corn kernels' do you mean sweetcorn?... Because in the UK we don't use that term. I googled 'corn kernel' and it came up with popcorn... So I chucked that into the chowder. It honestly ruined the entire meal.

      Why couldn't you just have said sweetcorn?! Or did I not cook it for long enough or something? They were ROCK solid.

      ★★★

      Reply
      • Alexis Joseph says

        March 16, 2021 at 1:02 pm

        Hey Sanjog! I'm sorry this didn't work out for you. It's just regular cooked corn that would be in any soup--like frozen, canned, etc., not popcorn. I didn't say "sweetcorn" because in the US we say "corn" and because unfortunately I am not familiar with how foods are labeled from country to country. Raw popcorn kernels would not cook in a soup. I'm sorry this happened!

        Reply
    3. 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
    4. 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
    5. 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
    6. Sarah Nord says

      December 01, 2020 at 1:07 am

      I have loved making this chowder for years! Salmon, fresh lemon, cashews, veggies...the most delicious combination of brain boosting foods!

      ★★★★★

      Reply
      • Alexis Joseph says

        December 01, 2020 at 6:26 pm

        Awesome, thanks Sarah!

        Reply
    7. Robin says

      October 14, 2020 at 12:31 am

      Excellent recipe! I use canned salmon and crush the bones to add as well for calcium. Before I start chopping the veggies, I pour boiling water over the raw cashews and when I get around to adding them, I drain, rinse and put them on my vitamix with fresh water. Just like real cream - but no tummy troubles afterwards! Thanks for posting this awesome recipe.

      ★★★★★

      Reply
      • Alexis Joseph says

        October 14, 2020 at 1:31 am

        Awesome, so glad you loved this Robin! Thanks a ton for the review.

        Reply
    8. Lauren O. says

      August 06, 2020 at 3:49 am

      This is a fantastic recipe! The dill paired with the lemon, salmon, veggies and cream was wonderful! Was easy to make too, especially the cashew portion was easier than I thought would be. Thank you for sharing, this is a recipe that will be repeated many times! 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        August 06, 2020 at 3:39 pm

        Wahoo! I agree--the cashew cream is so much easier than it seems. Thrilled you loved it!

        Reply
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