• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Sweet N Sassy Eats logo

  • Recipes
  • About

Salmon Chowder; Dairy Free & Paleo Friendly

Jump to Recipe Print Recipe
Salmon Chowder - Paleo friendly Soup

This salmon chowder is filled with flavor and incredibly healthy for you! This dairy free chowder is high in protein, healthy fats and good carbohydrates. Low carb? Swap the sweet potatoes and carrots for cauliflower for a lower carb meal!

I love myself a delicious clam chowder, but it is typically a heavy and starchy soup with not a lot of nutrients. That’s where my Salmon Chowder comes to the rescue. It is packed with chunks of delicious and healthy salmon, hearty & healthy vegetables and a creamy broth without the gut inflaming dairy.

There are also many ways to adjust this recipe to fit your dietary and taste needs:

Salmon Chowder - perfect fall soup
  • Don’t like bacon (you are crazy) but you can leave it out!
  • Don’t like salmon? Swap for another fish or clams… you can even use chicken or sausage; or add a lot more hearty veggies and make it 100% vegetarian.
  • KETO – Swap carrots & sweet potatoes for lower carb options like cauliflower & broccoli or Kale.

Salmon Chowder is Kid friendly!

I made this for dinner tonight and EVERYONE ate it! When we sat down to eat my 5 year old instantly started screaming “I don’t like this, it looks gross!” (he says this about everything). Then I convinced him to try it, and he instantly loved it and ate his full bowl (no complaints). My 3 year old fought it for the first 3 bites (but he fights EVERYTHING)… then a light switched turned on and he devoured it beyond the 5 bites I always require. My 1 year old daughter couldn’t get enough, she loved the salmon chunks and all the veggies and slurped up the delicious broth.

My Salmon Chowder is great for dinner parties & new mom meals!

Salmon Chowder - a family friendly soup

I have served this at many a dinner party at my home and I always offer an alternative for picky eaters; but even the pickiest eaters have all enjoyed this soup and my “back up” is never used.

Many new moms try to avoid dairy when they have nursing newborns; they also need a good source of healthy fats, omegas and good carbs. This makes my Salmon Chowder the perfect dish to bring them. Pair it with a green garden salad and sourdough bread; easy meal complete!

PRO TIPS for Salmon Chowder Success

  • Chop and prep all your veggies before you begin cooking; this makes the cooking part go seamlessly and easier to manage
  • I always slightly undercook my salmon so that once I throw it into the soup it doesn’t get overcooked
  • Salt measurement is to taste because it can vary, I sprinkle a little salt on at every stage; when you taste it and it seems to “need something” it’s probably a little salt.
  • If it gets too salt, sprinkle in a tiny bit of sugar
  • Salmon Chowder - cook salmon
  • Salmon Chowder -  flake cooked salmon
  • Salmon Chowder - crumbled bacon
  • Salmon Chowder - Chopped Veggies
  • Salmon Chowder -  saute veggies
  • Salmon Chowder -  add chicken broth
  • Salmon Chowder - add sweet potatoes
  • Salmon Chowder - add salmon
  • Salmon Chowder - add bacon

Recommended products for this recipe

  • Redmond Real Salt – Real Salt contains unprocessed salt with vitamins and minerals that improve flavor and have huge health benefits. Use code SWEETNSASSYEATS to save 15%
  • I love my Le Creuset Dutch Oven; I use it for so many things!
  • I always buy my salmon from Costco

Check out some of my other fall/ winter comfort dishes

  • Instant Pot Beef Stew
  • Hearty Spaghetti Sauce
  • Turkey Noodle Soup

Salmon Chowder, Dairy Free

This salmon chowder is filled with flavor and incredibly healthy for you! This dairy free chowder is high in protein, healthy fats and good carbohydrates. Low carb? Swap the sweet potatoes and carrots for cauliflower for a lower carb meal!
0 from 0 votes
Print Pin Rate
Course: Appetizer, Main Course, Soup
Cuisine: American
Keyword: chowder, healthy soup, keto, paleo, salmon
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8 people
Calories: 465kcal
Author: sweetnsassyeats

Ingredients

  • 1.5 lb Salmon Fillets bones removed
  • 1 medium onion chopped
  • 1 cup celery chopped
  • 2 tsp garlic minced
  • 2 TB coconut oil
  • 4 cups chicken broth
  • 2 cups carrots diced into small cubes
  • 1 pound sweet potatoes cut into 1/2-inch cubes
  • 2 cans full fat coconut milk 13.5 oz each can
  • 1 lb bacon cooked and crumbled
  • ¼ cup fresh or dried dill
  • salt & pepper cayenne pepper to taste

Instructions

  • Preheat oven to 400°, line baking pan with foil or parhcment paper.
  • Sprinkle salmon with coarse Real Salt and Pepper; place on baking sheet. Bake at for 10-15 minutes until desired degree of doneness. Remove skin & flake fish into 1/2- 1 inch pieces; set aside.
  • Melt coconut oil in a large Dutch oven over medium heat.
  • Add onion, carrots and celery. Sauté 5 minutes or until tender.
  • Add minced garlic, sauté for 2 min.
  • Gently add chicken broth.
  • Cook over medium heat, stirring constantly, until bubbly.
  • Add sweet potatoes, reduce heat, and simmer 15 minutes or until potatoes are tender.
  • Stir in coconut milk. Cook 6 minutes or until heated.
  • Add salt, black pepper, cayenne pepper.
  • Add cooked salmon and crumbled bacon stirring gently to combine.
  • Add ½ of fresh dill
  • Spoon into individual bowls; top with dill.

Nutrition

Calories: 465kcal | Carbohydrates: 18g | Protein: 26g | Fat: 32g | Saturated Fat: 11g | Cholesterol: 84mg | Sodium: 908mg | Potassium: 980mg | Fiber: 3g | Sugar: 5g | Vitamin A: 13615IU | Vitamin C: 14mg | Calcium: 59mg | Iron: 2mg
  • Salmon Chowder - a healthy and dairy free comfort soup
  • Salmon Chowder - healthy comfort food
  • Salmon Chowder - Keto options
  • Salmon Chowder - Paleo friendly
error
fb-share-icon
fb-share-icon
Previous Post: « Hearty Spaghetti Sauce – your new family favorite
Next Post: Award-Winning Dutch Oven Chili »

Reader Interactions

Trackbacks

  1. Award-Winning Dutch Oven Chili | Sweet N Sassy Eats says:
    October 24, 2019 at 9:23 PM

    […] Salmon Chowder […]

    Reply
  2. Clam Chowder, a secret family recipe | Sweet N Sassy Eats says:
    January 4, 2020 at 10:45 PM

    […] Salmon Chowder […]

    Reply
  3. 22 Ideas for Salmon Chowder Paleo - Best Recipes Ideas and Collections says:
    February 1, 2021 at 11:42 PM

    […] Best Salmon Chowder Paleo from Salmon Chowder Dairy Free & Paleo Friendly. Source Image: sweetnsassyeats.com. Visit this site for details: sweetnsassyeats.com […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Pages

  • About
  • Account
  • Cart
  • Online Courses & Digital Downloads
  • Privacy Policy
  • Turkey Master Class
  • Will Travel for Food

Instagram

sweetnsassyeats

FOOD IS MY LOVE LANGUAGE
Helping YOU be successful at cooking
Will Travel for food
Founding Affiliate @jifulife
Fam Adv @oureveryday.adventure

Kristi Shields
It is soup week in our house! I have my go to chi It is soup week in our house! I have my go to  chicken tortilla soup recipe but I thought I’d test out @lillieeatsandtells from her “One” book. I love how she uses salsa verde in her base! I happened to have my homemade smoked salsa verde that I canned this summer so I was excited to find more uses for it! We love to swap non-fat Greek yogurt instead of sour cream to save on fat and give us an extra protein boost! My kiddos loved it too! They used corn tortilla chips to dip in it, my 6 year old LOVES to crunch up a bunch of tortilla chips and mix it in his soup. Tonight’s dinner was a win!
#winningatdinner #lillieeatsandtellscookbook #healthydinner #soupseason #souprecipe #soupson
I have soups on our menu ALL WEEK with the storm w I have soups on our menu ALL WEEK with the storm we have now and what will continue. This Lemon Chicken soup is the perfect soup for a chilly snowy day. Packed with delicious chicken, homemade broth, a mild zing and brightness from the lemon, and i feel all cozy inside. I adapted this recipe from @lillieeatsandtells One cookbook! I just swapped the rotisserie chicken for chicken thighs that i cooked bone in and skin on in my instant pot. Deboned, shredded and then followed the rest of her recipe, but i added extra lemon juice, extra chicken base (instead of bullion). Super delicious! Check out her recipe on her blog OR buy her books, they are WORTH IT! #chickensoup #lemonchickensoup #lillieseatsandtells #soupweather
Asian Noodle Salad (La Bou Copy Cat) P54.5 C51.8 F Asian Noodle Salad
(La Bou Copy Cat)
P54.5 C51.8 F9.9 CAL518
One of my favorite places to go to eat when I’m home in Northern California is La Bou. They have a ton of different salads, soups and sandwiches to enjoy and i always have to go a couple times to be able to get all my favorite menu items. One of those it their Asian Noodle Salad. It doesn’t typically come with chicken but i added that to it to complete the meal. I have no clue if this is close to their recipe but to me it tastes close to it! If you have room in your macros/ calories, add some chopped peanuts when you enjoy! This should be enjoyed COLD, i don’t know if it would be as good if it’s warm. 
* 8 Oz soba noodles (buckwheat, uncooked)
* 1 cup broccoli (cut bite size)
* 1/2 cup sugar snap peas (cut in thirds)
* 1 red bell pepper, thinly sliced 
* 3 green onions, diced
* 1/4 cup cilantro
* 20 Oz cooked boneless skinless chicken breast
Dressing:
* 1/4 cup liquid aminos (or soy sauce)
* 2 Tb rice vinegar
* 2 Tb Mirin
* 1 Tb sesame oil
* 1 Tsp minced ginger
* 1 tsp minced garlic 
* 1 tsp siracha 

1. Bring a large pot of water to boil (no salt). Add the noodles and cook according to the package instructions.
2. Drain and rinse with cold water.
3. Boil more water and salt the water this time. Add broccoli and sugar snap peas. Cook for 2 min and remove to an ice bath to stop the cooking process. 
4. Blend the dressing ingredients together. Then toss half the dressing with the noodles and the other half with the green veggies.
5. Assemble your bowls. Weigh the dressed noodles and divide by 4. Then put that amount in each bowl. Do the same with the green veggies.
6. Divide out the red bell peppers amount the bowls, and 5oz of chicken per bowl. Then too with green onions and cilantro. 

Let me know if you end up making this! We love it! If you don’t like a little heat, then omit the siracha, but it’s only mildly spicy. #ifitfitsyourmacros #ihmloveyourbody @iheartmacros @lilmissmittsgetsfit
Bruschetta Chicken Zoodle Bowl P57 C11.2 F8.5 CAL3 Bruschetta Chicken Zoodle Bowl
P57 C11.2 F8.5 CAL367

For all you doing the @iheartmacros challenge or just trying to eat healthy in 2021, check out my recipe! Love carb & low fat, HIGH protein! 

Here is the recipe! 
Serves 6

For the Bruschetta Topping
•6 tomatoes (seeded and diced)
•1/2 lemon (juiced)
•1 clove garlic (minced)
•1/2 small red onion (minced)
•8-12 large basil leaves (rolled up and sliced into thin ribbons, plus more for serving)
•salt + pepper (to taste)
•1/4 cup Parmesan cheese (grated)
To complete the bowl:
•4 medium zucchini (spiralized)
•4 TB Balsamic glaze 
•6 Tb Parmesan Cheese
•36 oz grilled chicken (from bulk chicken)

1.Make Bruschetta topping by tossing ingredients together and allow to marinate together in the fridge)
2.Divide up the raw “zoodles” into each serving container. Top with 6 oz of grilled chicken.
3.Dived the Bruschetta topping between each container.
4.Drizzle with 2 tsp of Balsamic Glaze and 1 Tb Grated Parmesan Cheese

Enjoy cold for crisp zoodles, or warm up covered for a slightly steamed softer zoodle.

#ihmloveyourbodychallenge #ifitfitsinyourmacros #macroprepping
Put together a little Surf n’ Turf Charcuterie Put together a little 
Surf n’ Turf Charcuterie Board 
for Christmas Dinner today! 

It consisted of:
- Smoked Reverse Seared Ribeye
- Shrimp 🍤 cocktail 🍸
- an assortment of Cheeses
- roasted sweet potato slices
- blanched asparagus
- broccoli
- fig “salami”
- fruit & veggies
- condiments
- crackers & bread
My kids always love a good Charcuterie Board and the adults are always wowed by them! It’s a #dinnerwin & a #winwin all around! 

 
#christmasdinner #charciterieboard #ribeye #surfnturf #nomnom #holidaydinner
Today I’ll be starting the dough for our familie Today I’ll be starting the dough for our families favorite dinner rolls. This is for a family who ordered them early and are celebrating Thanksgiving on Sunday. These rolls are probably the most nostalgic items from our family holiday dinners. I’ll put a link to the recipe in my profile, so you can bake them for your family this year! You’ll love these delicious orange glazed dinner rolls! My kids devour them! 

 https://sweetnsassyeats.com/orange-glazed-dinner-rolls/

#thanksgivingdinner #thanksgivingtradition #dinnerrolls
For my birthday today, I made 30 protein pancake p For my birthday today, I made 30 protein pancake portions for my friends and second family at @f45_training_farmington . I figure it was a better choice than chocolate cake! If you are doing the @iheartmacros #lhmloveyourbody challenge make these! They’ll fit in your macros and they are easy to meal prep! Recipe and macros on the last photo, swipe over to check it out! #proteinpancakes #nomnom #macrocounting #macrofriendlyrecipes #healthyeating.  Oops the CAL on the syrup are 117 not 201 🤣
This one has to be a recipe I’m most excited abo This one has to be a recipe I’m most excited about! If you are from Northern California and love LaBou {like me} then you’re gonna love this recipe! It tastes just like their Asian Noodle salad! 😋 

Cold buckwheat noodles in a mildly spicy Asian sea same dressing with crisp veggies! I added chicken to bump up the protein, and bam! A delicious balanced and healthy meal! Swipe for the recipe! @iheartmacros @shields_word #ihmloveyourbody
Another delicious meal prep for the #ihmloveyourbo Another delicious meal prep for the #ihmloveyourbody challenge!!

Swipe over to snag the recipe! @iheartmacros
White Bean Chicken Chili CAL 222 P28.9 C20.5 F2.7 White Bean Chicken Chili
CAL 222 P28.9 C20.5 F2.7
(per serving w/ topping)
Recipe in stories and next slide on post.

Made this delicious healthy chili for dinner tonight and for some meals this week. This is week 2 of our #ihmloveyourbody challenge! Even with attending a family wedding we’ve been able to stay on track! 

So excited to make real changes towards our heath goals! Thank you @iheartmacros for this awesome challenge! 

This recipe was even popular with my kids! #winning It’s also freezer friendly! 💥
More... Follow

Categories

  • All Recipes
  • Appetizers
  • Breads
  • Dairy Free
  • Desserts
  • Entree
  • Gluten Free
  • Holiday Meals
  • Keto
  • Paleo
  • Salads
  • Side Dish
  • Soups
  • Uncategorized
  • Veggies
  • Will Travel for food

Recent Posts

  • Sourdough Bagels, don’t do store-bought again!
  • Sourdough Crepes; a perfect use for your discard!
  • Sourdough Starter, what is it good for?
  • Clam Chowder, a secret family recipe
  • TURKEY MASTER CLASS

Copyright © 2021 · Sweet N Sassy Eats · Log in
Posts may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.