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Light Savory and Sweet Cauliflower Corn Chowder with Chicken

Cauliflower Corn Chowder

My first soup of the season!

Corn in any form is my favorite — creamed corn, sweet corn casserole, cornbread — the natural sweetness always wins me over. I recently spotted corn chowder on a new Mexican takeout menu and couldn’t resist making my own version at home.

I followed my usual chowder base but swapped potatoes for cauliflower, which gave the soup a lovely texture while keeping it lighter. I also used light sour cream (or Greek yogurt) instead of heavy cream and added chicken for protein so the chowder feels like a meal, not just an appetizer. I typically choose reduced-fat cheeses as well to save a few calories — every little bit helps. This recipe is satisfying and keeps well, so you’ll be happy about leftovers.

Time-saving tips and healthier variations:

  • Use rotisserie chicken to skip cooking chicken yourself. Smoked rotisserie chicken adds a great depth of flavor if you have it available.
  • To cut calories, cook the bacon for flavor but leave large pieces in the pot and remove most of them before serving. You can also chop and remove excess bacon after cooking.
  • Frozen corn works perfectly when fresh corn isn’t available.
  • Omit most of the cheese and add just a small pinch to each bowl at serving time to reduce calories.

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Light Cauliflower Corn Chowder with Chicken

Ingredients

  • 2–4 cooked chicken breasts, cubed (set aside until chowder is simmering)
  • 4 cups chicken stock
  • 10 thick slices bacon
  • 3 stalks celery, chopped
  • 1 yellow onion, diced
  • 1/2 jalapeño, finely diced
  • 6 ears corn, kernels sliced off (or equivalent frozen corn)
  • 1 head cauliflower, cut into small florets (use about 3/4 of a very large head)
  • 1/3 cup all-purpose flour
  • 1 3/4 cups 1% milk
  • 1/4 cup chopped chives
  • 1/4 cup cotija cheese (or a crumbly alternative)
  • 2 cups reduced-fat shredded cheese blend
  • Salt and pepper, to taste
  • 1/2 teaspoon cayenne pepper
  • 2 teaspoons sugar
  • 1/2 cup light sour cream

Directions

In a large pot, cook the bacon over medium heat until crispy. Remove the bacon and drain briefly on paper towels.
Leave a little bacon fat in the pot and sauté the diced onion and jalapeño over medium heat for about 2 minutes. While they cook, chop the bacon into bite-sized pieces.
Return the chopped bacon to the pot and add the celery, cauliflower florets and corn. Stir and cook a few minutes to combine flavors.
Sprinkle in the flour, cayenne, sugar, salt and pepper. Stir to coat the vegetables, then add the chicken stock. Bring to a low boil and let thicken for 3–4 minutes.
Mash some of the cauliflower in the pot to release starch and create a creamier texture that mimics potatoes. Reduce heat to a simmer, add the milk, cover and cook for 15 minutes.
Stir in the cubed chicken, shredded cheeses and chives. Adjust seasoning with salt, pepper or extra cayenne if desired. Remove the pot from the heat and gently stir in the light sour cream just before serving to avoid curdling. Serve hot and enjoy.