{Light} Savory & Sweet Cauliflower Corn Chowder with Chicken

Cauliflower Corn Chowder

My first soup of the season!

Corn anything is my absolute favorite. Creamed corn, sweet corn casserole, cornbread, etc. etc. etc. It’s something about the natural sweetness that is so phenom to me. I was trying to order some mexican takeout yesterday at this new place down the street. On the menu was corn chowder – something I absolutely die for but rarely think to make for myself.

After work today, you guessed it, I got the ingredients and made a corn chowder. I used my go-to recipe, but since I usually use potatoes, I decided to opt for cauliflower instead. It turned out incredibly. I also substituted the cream for light sour cream (or Greek yogurt) and added chicken to give it more protein and make it feel like a meal and not an appetizer. Not that it makes a huge difference, but I use reduced fat cheeses as well, instead of full fat. Every calorie counts 😉  – at least when it comes to calories saved.. if I am consuming more calories than I should, I start to convince myself that it doesn’t somehow count? lol funny how that works.

This recipe is a slam dunk. If you like corn chowder you will seriously be anxiously awaiting your leftovers.

Time Saving Tips and even Healthier  modifications:

  • You can use rotisserie chicken instead of preparing your own. If you do, I highly recommend the smoked chickens from Whole Foods – wowzers! the smokey chicken taste in soup is sort of unmatched.
  • To save more calories, you can leave the bacon in large chunks and remove them before serving. I actually pick around them because I am not a huge bacon fan, I just adore it for the flavor it provides.
  • Use frozen corn if necessary
  • You can leave out the cheese and just add a pinch to each bowl served instead to save calories.

{Light} Cauliflower Corn Chowder with Chicken


  • 2-4 chicken breasts, fully cooked and 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 jalepeno pepper, finely diced
  • 6 corn ears, kernals sliced off
  • 1 head cauliflower, cut into small florets (If using large head, only use 3/4)
  • 1/3 cup all-purpose flour
  • 1 3/4 cup 1% Milk
  • 1/4 cup chives, diced
  • 1/4 cup cotija cheese
  • 2 cups shredded cheese blend, reduced fat
  • salt and pepper (to taste)
  • 1/2 teaspoon cayenne pepper
  • 2 teaspoons sugar
  • 1/2 cup light sour cream


In a large pot, cook bacon until crispy. Remove and rest on paper towels.
With the bacon grease still in the pan, turn stove to medium and saute the onions and jalapeño. Cook for 2 minutes. While that's cooking, chop the bacon into chunks.
Add bacon back into the pan along with the celery, cauliflower and corn. Mix well and cook for another few minutes.
Sprinkle in the flour, cayenne pepper, sugar and salt & pepper. Combine. Add the chicken stock and bring to a low boil and allow it to thicken (3-4 minutes).
Mash down the cauliflower to add texture and starchiness to the soup (as potatoes normally would). Reduce to simmer and add the milk. Cover and simmer for 15 minutes.
Stir in the cubed chicken, cheeses and chives. Add more salt/pepper or cayenne as needed. Remove from the heat and add light sour cream* and stir to incorporate. Serve and enjoy!

*Note: Adding sour cream into your chowder too early will result in curdling. Be sure to add once you remove from heat and are ready to serve.
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