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.
- First, put the cashews in a small bowl and cover with water to soften up.
- Next, sauté the onion, celery, carrot and cauliflower in a splash of olive oil until softened.
- Add garlic and cook for another minute. Add potatoes, corn, broth, salt and pepper.
- Bring to a boil then reduce to a simmer and cook for 20 minutes, or until potatoes are softened.
- Meanwhile, drain cashews and blend with 1 cup water, until smooth. Stir into soup.
- 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!
Print
Healthier Salmon Chowder (Dairy-Free!)
- 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
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
- 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
- Place cashews in a small bowl and cover with water. Set aside to soak.
- 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.
- 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.
- Meanwhile, drain and rinse cashews. Blend with 1 cup water in a high-speed blender or Nutribullet until completely smooth and creamy. Set aside.
- 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.
- 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.
willa says
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!
Sarah Nord says
I have loved making this chowder for years! Salmon, fresh lemon, cashews, veggies...the most delicious combination of brain boosting foods!
Alexis Joseph says
Awesome, thanks Sarah!
Robin says
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.
Alexis Joseph says
Awesome, so glad you loved this Robin! Thanks a ton for the review.
Lauren O. says
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! 🙂
Alexis Joseph says
Wahoo! I agree--the cashew cream is so much easier than it seems. Thrilled you loved it!
Madi says
Just made this even though it's the middle of the summer - I was craving corn chowder. It is so delicious and will definitely be a new go-to soup recipe for me!
Alexis Joseph says
I made it in the middle of summer too--so funny! Glad you loved it. Thanks for reviewing, Madi!
Georgia says
Superb! I never leave comments but felt compelled on this occasion because we loved it so much. Love the cashew cream and can’t wait to try it with other recipes.
Alexis Joseph says
Wonderful, thank you Georgia! You should try this Mushroom Wild Rice Soup that has cashew cream, too. If you'd be up for leaving a star rating next time, I'd be so grateful!
Whitney Jones says
This chowder has become a staple in my household! It's incredibly rich and creamy and tastes just like traditional dairy-heavy chowders. And it's super easy, so comes together quickly on a busy work night.
Alexis Joseph says
Thanks for letting me know, Whitney! It's a favorite around here, too 🙂
Jinelle says
I’m making this now. But can’t leave my house to get cashews.. stay at home order.
Can I use oat milk instead? Do you think it’s creamy enough, or should I make a bechamel with the oat milk first?
Alexis Joseph says
Hmmm I would say the closest thing is like cream or milk if you eat dairy...if not, I'd add some flour/cornstarch! Or perhaps canned full fat coconut milk? Since oats don't have fat, it wouldn't be the same unless you blended in oil like commercial oat milk.
Helen Cadiz says
Best salmon chowder ever!
Alexis Joseph says
Thank you, Helen! If you'd be so kind as to leave a star rating, I'd be super grateful!
Kassandra says
This recipe was SO delicious! Exactly what I was craving! Thank you! I rarely find a recipe online I want to make again and again and again. This is the first one! I don't want to change ANYTHING about it.
Alexis says
Best news ever!! Thanks so much for letting me know, Kassandra!
Cris says
My husband and I LOVE this chowder and I've made it several times. I was wondering if you'd heard of anyone substituting clams for the salmon? If so, would you be able to make a recommendation about how to pull off this substitution? I love clam chowder and it seems like to would work?!
Thanks!
Alexis says
Isn't it awesome how quick the salmon cooks? So happy you found a soup you and your husband can enjoy.
Morgan Gould says
My husband is lactose intolerant, and I LOVE chowders, so this is the first time we could both enjoy an exceptional chowder: simply delicious. I didn't miss the milk/cream at all, and the cashews were a brilliant substitution. We ate heartily and healthy, and we both thank you for this addition to our recipe staples. We'll return to this for years to come. I did use fresh salmon (so worth it), and it cooks almost immediately once added to the broth. Thanks again for delicious recipe.
Beata says
I was craving salmon soup and researching recipes when I discovered your site. It came out delicious . The only thing I did different I used fresh wild salmon and cooked it with the skin first to get the broth than removed the skin. Thank you
Alexis says
Yummm I'm so glad you enjoyed it!
Mary A. Davis says
Excellent recipe! I didn't have the corn, but it was still delicious! Thanks!
Alexis says
I'm so glad you loved it, Mary!
Caroline says
And...it was delicious and enough for two very filling dinners with the onion, red bell pepper, and potato. We added some coconut bacon as a garnish. Yum!
Caroline says
I made this today and it was so good. I didn't have any potatoes or bell pepper and the onion we bought was rotten, but it still worked out. I added some chopped frozen broccoli for more bulk and added some dried chives. I blended the cashews with my immersion blender and while they seemed a little grainy on their own, the soup was smooth and creamy. Also added a little freshly ground nutmeg. My husband had 3 bowls. Can't wait to try again with all the ingredients! Relatively easy to make for such great flavors!
Megan says
I absolutely love this recipe! Finally got around to trying it. I made it as is - no changes needed. My husband was determined not to like any chowder but he was pleasantly surprised 🙂
Katie says
Made this tonight and it was so good! Very unique flavor. However, I soaked the cashews I had from trader joe's in boiling water for about 40 minutes and they didn't blend properly. It didn't blend smoothly, but rather was like really grainy water. Any idea what I did wrong? Could it have been the cashews (raw cashew pieces from TJ's)?
Anyway, added a dollop of greek yogurt to my bowl and it was delish!
Alexis says
Awesome! Do you have a Nutribullet or high-speed blender? If you blended it for a while and it still didn't turn into that super smooth and creamy cashew cream, the blender likely isn't cutting it. I highly recommend getting a Nutribullet since it's so affordable and works so well!
Kylene says
What a delightful surprise! This recipe is wonderful. I was getting sick of baked salmon and decided to try this. I omitted the bell pepper because I don’t love cooked pepper and left out the dill because I didn’t have any. Delicious! My picky eater littles loved it, too!
Alexis says
Yay! Love your modifications. Thanks for the feedback!
Maggy says
Made this for dinner last night and it was amazing! To make it modified low FODMAP, I infused my oil with onion and garlic, then removes them before continuing to cook, omitted the celery, and doubled the bell peppers and carrots to make up some of the bulk. Turned out super satisfying and yummy!
Alexis says
Thank you, Marta! It might just be my favorite soup ever 🙂
Marta says
SO delicious! 10/10 recommend making!
Kel says
This looks amazing! I can't wait to make this! Quick and silly question: What kind of salmon did you use? Fresh salmon or canned salmon like Wild Planet? If you use fresh wild salmon do you cook it at all before ? Thank you for all the awesome recipes!
Alexis says
Hi! You can use fresh raw wild salmon (it cooks quickly per step #4) or stir in a can of cooked wild salmon (remove bones and skin) at the end. Enjoy!!
Alyssa says
Sounds amazing! Do you think this would work in a slow cooker?
Alexis says
Probably! I’d sauté the veggies then transfer it to a slow cooker with the broth and potatoes and corn. Then let it cook on low all day and stir in salmon, lemon juice, salt to taste, and cashew cream at the end 🙂
Alyssa Kramer says
Thank you! Will try and report back 🙂
Rana Jackson says
Mmmmm....made this tonight and it was simple to make & soooo good! Thank you for the recipe! One question: do you skin the salmon before adding it or let it cook then skin?
PWA says
Loved it as well. Chowders seemed daunting to make. This was easy. Do you have the nutritional value to share?
Lisa says
Love this recipe its on my top list. Actually I'd say most of your recipes are on my top picks. Thank you❣️
Alexis says
Yay! It’s one of my faves, too.
Emma Laurence says
Wow, amazing recipe! I used canned salmon and it was delicious. Have you tried freezing this? Thanks again for the recipe.
Niki says
Better Than Bouillon Vegetable Base. It is the best one I've tried!
Emma says
It looks so delicious. I've never had salmon in chowder before. I'm definitely looking forward to trying it this weekend.
Rachel says
How did it go with double the corn and no salmon? Can't wait to try it!!
Samantha says
I made this and it turned out great!! I couldn't believe how easily the cashews blended together and it made it so creamy-- YUM. The lemon was the perfect touch. I added a lot more dill than the recipe called for and also put a little cayenne in for some heat. Thank you for this delicious and creatively healthy recipe! Will definitely make again!
Alexis says
Thanks love!! Yess the lemon is everything! It brings it all together so well. Here's to new winter food staples!
Alexis says
It's chowder love!
Alexis says
Ooooh so nostalgic! There's nothing better than food that brings fun memories with it. 🙂
Alexis says
Sounds like the perfect dish for him! Let me know how you two like it!
Nicole @ Laughing My Abs Off says
Yum yum yum, so excited to make this, hopefully before I embark to The Land of No Cooking (aka my dorm). Also, I'm so impressed with the photos! Did you use Portrait mode?
Karling says
Alexis! You really knocked it out of the park on this one! It came together so easily. The lemon is essential! I made it with canned salmon that had been sitting in my cupboard forever, and the cashew cream + lemon combo cut that canned fishy taste. Looking forward to making it again!
Heather says
What is your favorite veggie broth? I've had some that add a really strong, almost stewed, herbal flavor, to recipes which has been a major bummer in the past.
Alexis says
Heheh! Lucky for you there's no dairy or cauliflower in the soup but as far as the nuts, maybe try blending sunflower seeds instead?
Alexis says
Go for it! It's seriously been such a blessing with these arctic temps.
Alexis says
Do you have a Nutribullet? I use it for EVERYTHING! It's about $80. I'm not sure how you'd get the creaminess without it unless you want to try a dairy alternative? Hope that helps!
Jess says
any thoughts on what you could do to sub the cashew cream? i dont have a high speed blender 🙂
Paula says
At first I saw the title and though, "ugh, chowder!" (I'm a traitor to my New England heritage). But THEN I read the recipe and I revised my take on it. I even wondered how this would be with some smoked salmon. I might need to make this while FL is still experiencing actual cold weather!
Dylan Miles says
Delish!
Jordan Leigh says
Geshundeit. ? hahah you kill me. Soooo what if I’m the unfortunate soul who can’t have dairy, nuts, orrr cauliflower...? ( thanks ibs...)
Maggie says
This recipe is AMAZING! I was amazed at how quickly the salmon cooked and how thick the soup got in the fridge! We paired it with a crusty sourdough. Definitely going to be a staple !
Alexis says
I'm so glad! Ya it cooks SO quickly. Crusty sourdough is everything!!