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Healthy Quinoa Cauliflower Chowder (Gluten-Free)

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This deceptively healthy quinoa cauliflower chowder is packed full of veggies, but is still extremely hearty!

Creamy, cheesy, cauliflower soup might be some of my favorite soups of all time! This quinoa cauliflower chowder is a spin on one of my childhood favorites and another favorite in our house is this Creamy Roasted Cauliflower Soup.

overhead view of quinoa cauliflower chowder in blue bowl

Looking at this quinoa and cauliflower chowder soup recipe, you’d think that it was loaded with cream, but actually there is just one cup of 1% milk! I’ve also added 1/2 cup parmesan cheese, which goes so nicely with the cauliflower, garlic, thyme flavors. I’m such a sucker for those flavors.

Adding the quinoa really bulks up this chowder and gives in a good boost of protein. It also gives the soup more body, and leaves you feeling full for longer. I hate it when I get hungry an hour after eating but that is NOT going to happen with this soup!

Reasons you’ll ♡ this quinoa cauliflower chowder

  • they are packed with protein which makes them super filling
  • they are gluten-free
  • they are a healthy meal prep breakfast option!

ingredients for cauliflower chowder soup recipe in blender (before blending)

Meal prep tips

Soup is one of my favorite things to use in meal prep as it stores great! Here’s how to get the most of this healthy quinoa cauliflower chowder in your meal prep:

  • organization– I recommend having all your ingredients chopped before you start cooking for the best efficiency
  • fridge– you can store for up to four days in the fridge
  • freezer– this soup can be cooked ahead of time, portioned out and frozen up to 3 months

see my shop for my favorite containers and freezer equipment!

cauliflower chowder soup recipe in blender (after blending)

Quinoa Cauliflower Chowder Soup Recipe FAQs

Can I make this in the Instant Pot?

Maybe! I haven’t tried it yet. I would do 5 minutes on high pressure with 10 minute natural pressure release.

What can I use in place of white wine?

You could use sherry, or leave it out.

Do I need a stand blender for this recipe?

You could use an immersion blender if you don’t have a standing blender.

cauliflower quinoa chowder in blue bowl

More delicious soup recipes:

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Healthy Quinoa Cauliflower Chowder

Course: Lunch
Cuisine: Soup
Keyword: cauliflower, chowder, quinoa
Calories: 258kcal
Servings: 6
This deceptively healthy quinoa and cauliflower chowder is packed full of veggies, but is still extremely hearty!
Prep Time15 mins
Cook Time30 mins
Total Time45 mins

Ingredients

  • 1 tablespoon olive oil
  • 1 onion chopped
  • 6 garlic cloves minced
  • 1/4 cup white wine
  • 2 stalks of celery sliced
  • 1 carrot sliced
  • 4 cups cauliflower
  • 4 cups stock
  • 3/4 cup quinoa
  • 6 sprigs thyme
  • 2 bay leaves
  • 1/2 teaspoon salt
  • 1 cup milk
  • 1/2 cup parmesan cheese

Instructions

  • Heat oil in a medium-sized pot over medium heat.
  • Add the onion and cook for 5 minutes, or until onion is cooked through.
  • Add the garlic and cook for one minute. Add the wine to the pan and cook for one more minute.
  • Add the celery, carrot, cauliflower, stock, quinoa, thyme, bay leaves and salt.
  • Bring to a boil, reduce heat and simmer for 15 minutes, or until cauliflower and quinoa are cooked through.
  • Once cauliflower is cooked through, remove the thyme and bay leaves. Transfer 2 cups of the soup to a large blender. Add one cup of milk and blend until creamy.
  • Add back to the pot and stir in ½ cup parmesan cheese.
  • Serve with extra parmesan.

Nutrition

Serving: 1/6 of batch | Calories: 258kcal | Carbohydrates: 19g | Protein: 14g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 21mg | Sodium: 959mg | Fiber: 3g | Sugar: 2g

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About Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

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Comments

  1. Liz

    It seems like there should be a way to do this recipe using the Instant pot with an immersion blender at the end. Any ideas?

    Reply

    • Denise

      Hi Liz, I bet that would work, but I haven’t tried it. I would guess maybe 5 minutes high pressure with a 10 minute natural pressure release would do the trick?

      Reply

  2. Denise

    Hi Pam! It’s such a great cookbook, isn’t it? You can leave out the wine, it adds a little bit of flavor but should be good without. I hope you enjoy the soup!

    Reply

  7. Elizabeth Zaharski

    Hello! Thank you for all the amazing recipes you share! I’m adventuring into the raw food world and switching to vegan. This blender would make an enormous difference – helping me make homemade almond milk, shakes, soups, and mixing ingredients necessary to make breads in my dehydrator.

    Reply

  9. Carol M

    I would make a cauliflower and sweet potato soup.

    I would also love to try out the soup you featured, yum!

    Thanks for the chance.

    Reply

  28. kristen visser

    OOO I would love to make tomato soup! I haven’t had that in a long time. oh and also my favorite, peanut butter and chocolate milkshake

    Reply

  30. Amanda

    Lovely soup-we all need to find ways to add more veggies in our diets especially the winter time!

    If I won I would definitely make this soup and a few others as I broke a finger and chopping is currently the least liked thing I have to do every day!

    Reply

  36. Laurie P

    I’ve been dying to make a great soup! I don’t have a recipe in particular, but my mom has an amazing potato/leek soup recipe I love to do at some point!

    Reply

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