Creamy Low Carb Seafood Chowder Soup Recipe Easy Healthy Mediterranean Dinner

Name: Creamy Low Carb Seafood Chowder Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 lb seafood mix (peeled shrimp, scallops, firm white fish like cod or halibut); 1 cup full-fat coconut milk; ½ cup heavy cream (optional); 1 medium onion, diced; 2 medium celery stalks, diced; 3 garlic cloves, minced; 3 cups chicken or seafood broth; 2 cups cauliflower florets, chopped small; 2 tablespoons fresh lemon juice; 2 tablespoons fresh dill, chopped; 1 teaspoon smoked paprika; 2 tablespoons olive oil; Salt and freshly cracked black pepper to taste

Posted on January 4, 2026

Nora Winslow

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I still remember the first time I made this creamy low carb seafood chowder soup on a chilly evening when I craved something comforting but didn’t want to derail my healthy eating. The aroma of garlic, fresh herbs, and the sea mingling in my kitchen felt like a little Mediterranean getaway without the airfare. After about a dozen test runs (yes, I’m a bit obsessed), I finally nailed the balance of creamy richness and lightness that doesn’t leave you feeling bogged down.

This creamy low carb seafood chowder soup has become a dinner staple in my house—not just because it’s delicious, but because it’s packed with flavor and healthy fats that keep me satisfied. Plus, it’s a Mediterranean-inspired recipe that’s perfect for anyone wanting a wholesome, easy-to-make meal without the carb overload. Trust me, once you try this seafood chowder, you’ll be making it again and again (and probably bragging about it to friends).

Why You’ll Love This Recipe

Okay, I need to be honest—this creamy low carb seafood chowder soup has completely changed my weeknight dinner game. Here’s why it’s a keeper:

✅ Creamy without the carbs: Using coconut milk and a touch of cream gives it that luscious texture without any heavy starches or potatoes. I’ve tried it the traditional way, and this version feels just as indulgent but way lighter.
✅ Packed with fresh Mediterranean flavors: Think fresh dill, lemon zest, and a hint of smoked paprika. It’s like a little seaside escape in a bowl.
✅ Super quick and fuss-free: From chopping to bowl, it takes about 30 minutes. I’ve whipped this up on days when I barely had time to breathe, and it still felt like a special meal.
✅ Versatile seafood mix: Shrimp, scallops, and chunks of firm white fish all work beautifully together. If you’re like me and love variety, you get the best of all worlds.
✅ Keeps you full and energized: Thanks to healthy fats and protein, this is one of those dishes where you actually feel satisfied, not just full.

Honestly, this creamy low carb seafood chowder soup is the kind of meal that makes you feel like a kitchen rockstar. It’s perfect for impressing guests or just treating yourself after a long day. Plus, it’s a healthy Mediterranean dinner idea that doesn’t sacrifice flavor or comfort. I can’t wait for you to give it a try!

What Ingredients You’ll Need

Here’s what I love about this ingredient list: you probably have most of these already, or can grab them easily at your local market. I like to break it down so you understand what each one does in this creamy low carb seafood chowder soup.

Seafood mix (1 lb / 450g): I use a combo of peeled shrimp, scallops, and firm white fish like cod or halibut. The mix keeps each spoonful interesting—plus, it’s packed with protein. If you can’t find scallops, extra shrimp works just fine.
Coconut milk (1 cup / 240ml): This is the secret to creamy chowder without the carbs. I always grab full-fat from the Asian section for richness. If you prefer, a splash of heavy cream (½ cup / 120ml) amps it up even more.
Onion (1 medium, diced): Adds sweetness and body. Yellow or white onions both work.
Celery stalks (2 medium, diced): Gives a subtle crunch and earthy flavor. Don’t skip this if you want that classic chowder vibe.
Garlic cloves (3, minced): Because garlic is life. Adds that savory punch that smells like comfort.
Chicken or seafood broth (3 cups / 720ml): I prefer homemade or low-sodium store-bought. This is your flavor base, so pick one you like.
Cauliflower florets (2 cups / 200g, chopped small): This sneaky substitute for potatoes keeps it low carb but still hearty.
Fresh lemon juice (2 tablespoons): Brightens the whole soup and balances the creaminess.
Fresh dill (2 tablespoons, chopped): The herb that screams Mediterranean. If you don’t have dill, parsley works but dill is my favorite.
Smoked paprika (1 teaspoon): Adds a subtle smoky warmth that pairs perfectly with seafood.
Olive oil (2 tablespoons): For sautéing veggies and adding healthy fats.
Salt and pepper to taste: I always use kosher salt and freshly cracked black pepper.

Quick note: I’m picky about my seafood freshness—if you’re buying from the frozen aisle, thaw it gently overnight in the fridge to keep the texture just right.

Equipment Needed

You don’t need a fancy kitchen to make this creamy low carb seafood chowder soup—I’ve made it with the most basic setup, and it’s turned out great every time.

Large pot or Dutch oven: I use my trusty 5-quart Dutch oven. It distributes heat evenly and has plenty of room for stirring.
Sharp knife and cutting board: For chopping onions, celery, and cauliflower. I’m a big fan of a good chef’s knife—it makes prep way easier.
Wooden spoon or silicone spatula: For stirring without scratching your pot.
Measuring cups and spoons: Baking isn’t involved here, but measuring your liquids and spices helps keep things balanced.
Ladle: For serving that gorgeous chowder.

Pro tip: I sometimes use an immersion blender for a few quick pulses if I want the cauliflower to be a little smoother, but it’s totally optional. And if you don’t have a Dutch oven, a heavy-bottomed pot works just as well.

How to Make It: Step-by-Step

Alright, let’s make this creamy low carb seafood chowder soup! I’m walking you through exactly how I do it, with all the little tips I’ve picked up.

Preheat and prep (5 minutes)
Heat your pot over medium heat and add the olive oil. While it warms, dice your onion, celery, and cauliflower into small, even pieces so they cook uniformly.
Sauté veggies (7 minutes)
Add the diced onion and celery to the pot. Cook, stirring occasionally, until softened and translucent—about 5 minutes. Toss in the minced garlic and cook for another minute until fragrant. This is when your kitchen will start smelling amazing.
Add cauliflower and broth (5 minutes)
Stir in the chopped cauliflower florets, then pour in the chicken or seafood broth. Bring to a gentle simmer and cook for about 5 minutes until the cauliflower starts to soften. This is important because it acts like the “potato” in traditional chowder, giving body without the carbs.
Pour in coconut milk and season (3 minutes)
Lower the heat to medium-low and stir in the coconut milk and smoked paprika. Season with salt and pepper to taste. Let it heat through—don’t let it boil vigorously, or the coconut milk might separate.
Add seafood (5-7 minutes)
Gently add your seafood mix to the pot. Stir carefully, so the pieces stay intact. Simmer until the seafood is just cooked through—shrimp turn pink and scallops become opaque. This usually takes 5-7 minutes depending on size. Overcooking will make the seafood rubbery, so keep an eye on it.
Finish with lemon and dill (2 minutes)
Turn off the heat and stir in fresh lemon juice and chopped dill. This brightens the chowder and adds that fresh Mediterranean flair.
Serve and enjoy
Ladle into bowls and, if you’re feeling fancy, drizzle a little extra olive oil on top or sprinkle with more fresh dill.

Quick tip: If you want an even creamier texture, blend about a cup of the soup (cauliflower and broth) before adding the seafood, then stir it back in. Totally optional, but I love that silky feel.

My Best Tips & Techniques

Okay, here’s where I share everything I’ve learned from making this creamy low carb seafood chowder soup way too many times…

Don’t rush the sauté: Softening the onion and celery gently builds flavor. I’ve tried throwing everything in at once, and the depth just isn’t the same.
Blend the cauliflower if you want: Pulsing some of the soup in an immersion blender makes the broth luxuriously creamy without extra cream.
Fresh seafood makes all the difference: Frozen works in a pinch, but fresh shrimp and scallops give you that tender, melt-in-your-mouth texture.
Watch your seafood closely: It cooks fast and goes from perfectly tender to tough in seconds. I set a timer for 5 minutes and check texture regularly.
Use fresh herbs last: Adding dill and lemon juice at the end keeps their brightness intact—you don’t want them to cook away.
Don’t skimp on seasoning: Salt and lemon juice bring everything to life. Taste as you go and adjust—this soup can handle a bit more punch.
Prep your ingredients first: Have everything chopped and measured before heating the pot. Makes the whole process smoother and less stressful.

Ways to Mix It Up

Once you’ve nailed the basic creamy low carb seafood chowder soup, here’s where you can get creative. I’ve tried all of these, and they all work beautifully.

Spicy kick: Add ½ teaspoon cayenne pepper or a diced jalapeño when sautéing the veggies for a warming heat that pairs well with the seafood.
Herb swap: If you’re not a dill fan, try fresh tarragon or basil for a different Mediterranean twist.
Veggie boost: Toss in chopped zucchini or spinach in the last few minutes of cooking for extra greens and texture.
Cheesy touch: Stir in ¼ cup grated Parmesan cheese at the end for a savory depth. It’s decadent but still low carb.
Alternative proteins: Swap out seafood for cooked chicken or turkey if that’s what you have on hand. It won’t be chowder in the classic sense, but still tasty and creamy.
Make it vegan: Use firm tofu cubes instead of seafood, vegetable broth, and coconut cream. I haven’t tried it yet, but readers tell me it’s delicious.

Serving Ideas & Storage

This creamy low carb seafood chowder soup is great warm or at room temperature. I usually serve it with a wedge of lemon and a sprinkle of fresh herbs for brightness.

For a full Mediterranean dinner vibe, pair it with a simple arugula salad tossed in olive oil and lemon or serve alongside roasted asparagus. It also makes a fantastic light dinner on its own.

Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally. The soup thickens as it cools, so you might want to add a splash of broth or water when reheating.

Freezing: I don’t usually freeze this chowder because the seafood can get rubbery, but if you want to, freeze the broth and veggies separately from the seafood. Thaw and combine just before reheating.

Pro tip: If your chowder thickens too much upon standing, just stir in a bit more broth or coconut milk to loosen it up.

Nutritional Info & Health Benefits

I’m not a nutritionist, but I can tell you why I feel good about eating this creamy low carb seafood chowder soup.

Nutrient	Per Serving (approx.)
Calories	280
Protein	30g
Carbohydrates	8g
Fat	14g
Fiber	3g

Why it’s healthy: The seafood provides a lean, high-quality protein and omega-3 fatty acids, great for heart health. The coconut milk adds healthy fats that keep you satiated. Cauliflower brings fiber and vitamins without the carb overload of potatoes. Plus, fresh herbs and lemon add antioxidants and brighten the flavor naturally.

Compared to traditional chowders loaded with potatoes and cream, this low carb version is easier on blood sugar and fits well with Mediterranean and keto-style eating.

Final Thoughts

So that’s my creamy low carb seafood chowder soup recipe! I know I’ve gone on about it, but when you find a recipe this good, you want to share it with everyone.

This soup has become my go-to for cozy dinners when I want something that feels indulgent but is still healthy and satisfying. I hope you love it as much as my family does—every time I make it, someone asks for the recipe.

Make it your own! Try the variations, swap ingredients based on what you have, add your favorite mix-ins. That’s how the best recipes evolve.

If you make this, I’d love to hear how it turns out! Drop a comment below and let me know what you think. Snap a picture and tag me on Instagram @MediterraneanEats—I get genuinely excited seeing your versions.

Happy cooking! Hope your kitchen smells as amazing as mine does right now.

FAQs

Q: Can I use frozen seafood for this chowder?

A: Yes! I’ve made this with frozen shrimp and scallops when fresh wasn’t available. Just thaw them gently in the fridge overnight and pat dry before adding. It keeps the texture much better than rushing the thaw.

Q: How do I know when the seafood is perfectly cooked?

A: Great question. Shrimp turn bright pink and curl up slightly when done. Scallops and fish become opaque and firm but not rubbery. Usually, 5-7 minutes of gentle simmering is enough. Overcooking makes them tough, so keep an eye on them!

Q: Can I make this chowder ahead of time?

A: You can prep the base (veggies, broth, coconut milk) a day ahead and store it in the fridge. Add the seafood fresh right before serving for the best texture. If you add seafood too early, it can get rubbery when reheated.

Q: What can I substitute for coconut milk if I don’t like the flavor?

A: You can use heavy cream or half-and-half for creaminess without the coconut taste. Just keep in mind it changes the nutrition profile slightly. Some readers also use cashew cream as a dairy-free alternative.

Q: Is this recipe suitable for someone on a keto diet?

A: Absolutely! This creamy low carb seafood chowder soup is naturally low in carbs and rich in healthy fats and protein, making it perfect for keto. Just watch the broth ingredients to avoid added sugars or starches.

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