Keto Seafood Chowder
A rich, creamy seafood chowder loaded with shrimp, cod, and bacon in a velvety cauliflower-and-cream base. At just 6.2g net carbs per serving and ready in 45 minutes total, it delivers all the cozy comfort of New England chowder without the potatoes or flour.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto seafood chowder brings all the cozy, creamy comfort of a New England classic, swapping potatoes for cauliflower and a flour roux for a quick blend of the broth itself. Tender shrimp, flaky cod, and crisp bacon round out a bowl that tastes indulgent but stays squarely low-carb.
Ingredients
- 4 slices thick-cut bacon, chopped
- 3 tablespoons unsalted butter
- 1/2 medium yellow onion, finely diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 3 cups cauliflower florets, cut into small bite-size pieces
- 3 cups seafood or chicken stock
- 1 cup heavy cream
- 8 oz cod fillet, cut into 1-inch chunks
- 8 oz raw shrimp, peeled and deveined
- 1/2 teaspoon dried thyme
- 2 tablespoons chopped fresh parsley, plus more to garnish
Instructions
- 1
In a large heavy pot over medium heat, cook the chopped bacon until crisp, about 6 minutes. Remove with a slotted spoon and set aside, leaving the rendered fat in the pot.
- 2
Add the butter, onion, and celery to the bacon fat and saute until softened, about 5 minutes. Stir in the garlic and thyme and cook for 30 seconds until fragrant.
- 3
Add the cauliflower and stock, bring to a gentle simmer, and cook uncovered for 12 to 15 minutes, until the cauliflower is fork-tender.
- 4
Using an immersion blender, puree about one-third of the soup (or transfer 1.5 cups to a blender, puree, and return it) to thicken the base while keeping plenty of texture. Stir in the heavy cream.
- 5
Gently add the cod and shrimp, return to a bare simmer, and cook for 4 to 5 minutes, until the shrimp are pink and the cod flakes easily. Avoid boiling so the seafood stays tender.
- 6
Stir in the parsley and most of the reserved bacon. Season to taste with salt and pepper, ladle into bowls, and top with the remaining bacon and extra parsley.
Tips & notes
- Pureeing part of the cauliflower is what gives this chowder its thick, classic body without flour or potatoes. For an even silkier result, puree slightly more.
- Swap the cod for haddock, salmon, or bay scallops, or use a 12 oz bag of frozen seafood mix (thawed) in place of the cod and shrimp.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently over low heat without boiling to keep the cream from breaking and the seafood from toughening. This chowder does not freeze well due to the cream.
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Frequently asked questions
- How many carbs are in keto seafood chowder?
- Each serving has 6.2g net carbs (8.4g total carbs minus 2.2g fiber), along with 472 calories, 34g protein, and 33g fat. This recipe makes 4 generous bowls.
- What makes this chowder keto without potatoes or flour?
- Cauliflower stands in for potatoes, and pureeing part of the pot thickens the broth naturally instead of using a flour roux. Heavy cream adds richness while keeping carbs low, so you get that creamy chowder texture at just 6.2g net carbs per serving.
- Can I make this seafood chowder ahead of time?
- You can make the cauliflower-cream base ahead and refrigerate it for up to 3 days, then reheat gently and add the seafood just before serving so it stays tender. Avoid freezing, as the heavy cream tends to separate when thawed.
