coconut oil post salmon chowder 1

I made this Salmon Chowder a little while ago and it was a hit with my kids, which is saying a lot since I have one picky eater and one who is has many food sensitivities. Perfect for autumn, winter or early spring, this Salmon Chowder is packed with Omega 3’s, healthy fats and can be easily made into low carb. It uses one of my favourite ingredients – coconut milk. Since finding a coconut milk that contains no guar gum, I love finding recipes to use coconut milk in. For a long time I thought it was my salicylate sensitivity that was causing problems for me when it came to coconut milk. I was so pleased when I realised it was the guar gum and not the milk. It’s a versatile recipe that will lend itself to almost any flavour combination. If you are already into the heat of summer, then bookmark this Salmon Chowder to make once the weather gets cooler. In Australia, that’s right about now as we have one of the wettest weekends upon us in about 9 months. Enjoy the rain, enjoy the Chowder.

Salmon Chowder Dairy Free, Gluten Free


A hearty but light chowder, made with coconut milk to make it dairy free. Great for autumn, winter and spring this soup will be a hit for the whole family.

  • 2 tablespoons coconut oil
  • 2 cloves garlic (crushed)
  • 1 bunch chives or 1 brown onion diced
  • 2 carrots peeled and diced
  • 2 stalks celery (diced)
  • 500 grams Salmon fillets (skin off and chopped)
  • 250 grams of sweet potato (peeled and diced)
  • 3 cups chicken or fish stock
  • 1 x 400 mls coconut milk (preferably with no added gums)
  • 1/2 cup white wine (optional)
  • 1/4 cup fresh herbs (parsley, oregano,basil, chopped (reserve about 1 tablespoon for garnish))
  1. Heat a stockpot or large wok over medium heat and add the coconut oil.
  2. Add garlic and onion (if using chives, add in later), cook until golden and soft.
  3. Add chopped carrot, celery and sweet potato and cook for about 5 minutes, stirring well.
  4. Add optional white wine and cook for a minute or 2 to burn off the alcohol.
  5. Add stock and cook until vegetables are just tender (about 20 minutes)
  6. Add in coconut milk and salmon and heat until Salmon is just cooked (about 10 minutes)
  7. Stir through chopped fresh herbs.
  8. Serve with fresh herb garnish.

Alternative vegetable combo’s could be white potato, parsnip, swede, celeriac, fennel, zucchini, broccoli or cauliflower, red peppers, shallots.

You could also serve it with crumbled cooked bacon pieces for a added flavour hit.

Have you made a chowder before? Some people really balk at the thought of chowder, I was one until I tried this recipe. If you give it a go let me know in the comments or post a photo to our facebook page.

Kerry 🙂


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