Cauliflower & Quinoa Chowder


You’ve heard of clam chowder, but what about cauliflower chowder? Nutritious veggies, protein-rich quinoa and comforting spices come together in a low-carb soup that’s hearty without being heavy. Made without dairy, the oat milk helps provide the thick, creamy texture you expect while keeping it suitable for most diets.
Top View of Bowl Filled with Veggie Loaded Chowder | Vitacost Blog

Top View of Bowl Filled with Veggie Loaded Chowder | Vitacost Blog
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Cauliflower & Quinoa Chowder

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6
Calories 486.23 kcal
Author Cathy Vogt



  1. In large pot over medium heat, combine oil, onion, celery and carrots; sauté 5 to 7 minutes, until softened slightly.
  2. Stir in garlic; sauté 2 minutes. Stir in thyme, mustard powder, smoked paprika, salt, cauliflower and vegetable stock.
  3. Turn heat to high; bring to boil. Simmer 10 minutes.
  4. In small bowl, mix together oat milk and cornstarch. Stir into soup. Stir in quinoa and corn.
  5. Continue cooking 10 to 16 minutes, until soup thickens and corn is cooked through. Season to taste.
  6. To serve, garnish with parsley.

Recipe Notes

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Nutrition Facts
Cauliflower & Quinoa Chowder
Amount Per Serving
Calories 486.23 Calories from Fat 103
% Daily Value*
Fat 11.43g18%
Saturated Fat 4.84g24%
Sodium 1710.15mg71%
Potassium 997.16mg28%
Carbohydrates 83.28g28%
Fiber 10.41g42%
Sugar 10.32g11%
Protein 16.71g33%
Vitamin A 4354.64IU87%
Vitamin C 54.58mg66%
Calcium 106.11mg11%
Iron 4.94mg27%
* Percent Daily Values are based on a 2000 calorie diet.
Cathy Vogt

Cathy Vogt is a Health & Culinary Coach, focused on educating clients on how to adopt healthier eating & lifestyle habits. She is a professionally trained chef, Integrative Nutrition Coach and Eating Psychology Coach. Cathy’s first book; Cultivating Joy in the Kitchen, offers plant-forward recipes along with nourishment practices, empowering reader to change their thoughts regarding health and get cooking! Learn more about her work, recipes and resources at