Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (2024)

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This Low-Carb Crab Chowder recipe makes a delicious soup for a cozy lunch or dinner. This soup contains no grains and is low-carb, LC/HF, ketogenic, diabetic, Atkins, gluten-free, and Banting diet friendly.

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This Low-Carb Crab Chowder boasts a creamy base with hints of garlic, spices, thyme, and a bit of heat from crushed red pepper. Onions and celery add flavor and texture.

Diced chunks of a cauliflower stalk stand in for the traditional potatoes to decrease the carb content. Chives give flavor and a hint of green. Of course, the main attraction of the dish is the tender, sweet crab meat.

Usually when I use a head of cauliflower, I trim off the tender florets and discard the cauliflower stalk into the compost bin. I don’t like to throw food away, so I have been contemplating how I can use this bit of the cauliflower. I decided to chop it into little cubes that look just like diced potatoes. I find that these little cauliflower cubes make a great substitute for potatoes in soups and chowders. The cauliflower florets are left over for another dish.

The crab meat I used in this dish was from a single frozen cluster of crab legs. They were previously cooked and scored, so all I needed to do was defrost them under cold water and remove the meat. Canned crab meat would work fine in this recipe, but wouldn’t be quite as pretty. Just be sure to pick through it and make sure all of the shell is removed.

This chowder makes a great lunch or dinner on a chilly day. Serve it with a salad to make a complete meal. Enjoy!

-Annissa

Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (5)

Seafood lovers rejoice! You can enjoy our Low-Carb Crab Chowder recipe and still stay on plan! This rich, flavorful soup makes wonderful keto-friendly comfort food. You’ll want to hold on to this recipe so you’ll have it when it’s cold outside. 🍲🍴😋

Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (6)

4.77 from 13 votes

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Low-Carb Crab Chowder

This Low-Carb Crab Chowder recipe makes a delicious soup for a cozy lunch or dinner. This soup contains no grains and is low-carb, LC/HF, ketogenic, diabetic, Atkins, gluten-free, and Banting diet friendly.

Course Soup

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 4

Calories 317 kcal

Ingredients

  • 1 tablespoon butter
  • 4 ounces cauliflower stalk (florets will work as well) about 1 stalk, diced
  • 1 medium onion 4 ounces, diced
  • 1 rib celery 1 ounce, diced
  • salt
  • 1 clove garlic crushed
  • 4 teaspoons Old Bay Seasoning
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon crushed red pepper flakes or to taste
  • 2 tablespoons white wine vinegar
  • 1/2 cup dry white wine
  • 8 ounces clam juice
  • 1 1/2 cup heavy cream
  • 1 cup unsweetened almond milk
  • 8 ounces crab meat cooked, shells removed, cut into large chunks
  • 2 tablespoons fresh chives chopped

Instructions

  1. Heat a large heavy sauce pan or Dutch oven over medium heat. Add butter.

  2. When butter is melted and stops foaming, add the diced cauliflower stalk, the onion, and the celery. Sprinkle vegetables with salt. Cook, stirring occasionally, until edges start to brown and vegetables are cooked tender.

  3. Stir in garlic, Old Bay Seasoning, dried thyme, and red pepper flakes. Cook for one minute, stirring constantly.

  4. Add white wine vinegar to the pan and stir, scraping up any browned bits. Cook, stirring occasionally, until the vinegar has almost completely evaporated.

  5. Pour in the dry white wine. Cook, stirring occasionally, until the wine has almost completely evaporated and the liquid appears syrupy.

  6. Stir in the clam juice, the cream, and the almond milk. Bring mixture to a simmer over medium heat, then turn heat to low. Simmer until the mixture thickens.

  7. Add crab meat and simmer 2-3 more minutes to heat crab throughout. Remove from heat and stir in chives.

Nutrition Facts

Low-Carb Crab Chowder

Amount Per Serving (6.5 ounces)

Calories 317 Calories from Fat 252

% Daily Value*

Fat 28g43%

Saturated Fat 15g94%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 111mg37%

Sodium 928mg40%

Potassium 516mg15%

Carbohydrates 8g3%

Fiber 3g13%

Sugar 3g3%

Protein 16g32%

Calcium 23%2%

Iron 22%122%

Net Carbs 5g

* Percent Daily Values are based on a 2000 calorie diet.

  1. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (8)

    hal bloss on March 28, 2017 at 12:16 pm

    this looks so delish – i have to try it before it gets warm in the northeast because after that its all about warm weather foods for me!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (9)

      Harper and Annissa Slusher on March 28, 2017 at 6:21 pm

      Thanks so much! It’s already getting warm in the southeast. Temps reached 80ºF today!

      Reply

  2. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (10)

    Julie on March 28, 2017 at 7:31 pm

    OH MY that looks delicious!! I am currently only eating low carb and have been looking for another recipe to try. I am so glad I came across your blog post. Thanks for sharing. XO

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (11)

      Harper and Annissa Slusher on March 29, 2017 at 7:46 am

      Julie,
      Thanks for checking out our recipe! We have loads of other low-carb recipes on our blog as well. We try to make eating low-carb enjoyable.

      Reply

  3. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (12)

    Lauren on March 28, 2017 at 8:01 pm

    This looks so good! I love that you use cauliflower in it!

    Reply

  4. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (14)

    kelly on March 28, 2017 at 8:26 pm

    Holy smokes this sounds and looks incredible! Thanks for sharing!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (15)

      Harper and Annissa Slusher on March 29, 2017 at 7:31 am

      Thanks!

      Reply

  5. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (16)

    Sue Tanya Mchorgh on March 28, 2017 at 11:48 pm

    This looks so yummy. Thanks for sharing the recipe

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (17)

      Harper and Annissa Slusher on March 29, 2017 at 7:30 am

      You’re welcome!

      Reply

  6. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (18)

    Leah on March 29, 2017 at 10:27 am

    This looks like a fantastic chowder! Crab is one of my favorites, and this highlights it so well! Yum!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (19)

      Harper and Annissa Slusher on March 29, 2017 at 11:42 am

      Thanks so much, Leah! Crab is one of our favorites too!

      Reply

  7. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (20)

    Mama Munchkin on March 30, 2017 at 4:24 pm

    Yum! I have to try this one, love that it is low carb. So smart.

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (21)

      Harper and Annissa Slusher on March 31, 2017 at 9:02 am

      Thanks so much!

      Reply

  8. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (22)

    Nadine on August 13, 2017 at 5:23 pm

    Just made this, it was delish! My daughter thought she bit into a potato I had to tell her it was cauliflower, she was amazed! I also threw in 2 tablespoons of almond flour to thicken a bit. Great recipe, will def. make again. Thanks!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (23)

      Harper and Annissa Slusher on August 13, 2017 at 5:47 pm

      I’m so glad you enjoyed it! I love how cauliflower is the great imposter!
      -Annissa

      Reply

  9. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (24)

    Pam on October 5, 2017 at 10:25 am

    Hi – am I missing something? I don’t see when the crab gets added. I assume at the end, but I’m such a novice cook that I don’t want to rely on my assumptions! The vegetables and wine are on the stove now and it smells delicious! Can’t wait for the finished soup! Thank you!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (25)

      Pam on October 5, 2017 at 10:27 am

      Never mind! I just saw the last part. For some reason that wasn’t showing up on my pinned post.

      Reply

      • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (26)

        Harper and Annissa Slusher on October 5, 2017 at 12:13 pm

        No problem! Thanks for checking. I proofread my own work, so occasionally I do miss a mistake. I hope you enjoy the chowder!
        -Annissa

        Reply

  10. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (27)

    Tonya on October 10, 2017 at 8:22 pm

    I made this for the first time and thought it was phenomenal. I paired It with some homemade cheddar bay biscuits and couldn’t get enough. Kids thought it was a little spicy so I’ll probably leave out the red pepper flakes next time.

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (28)

      Harper and Annissa Slusher on October 10, 2017 at 8:34 pm

      Thanks so much for your feedback, Tonya. This chowder is one of my favorite soups!
      -Annissa

      Reply

  11. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (29)

    Sandra on October 11, 2017 at 9:53 am

    Here in England we do not have clam juice. What could be used instead of???

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (30)

      Harper and Annissa Slusher on October 11, 2017 at 11:35 am

      Instead of clam juice, you could make a stock out of the crab shells. In fact, the clam juice is really an easy way out of using the stock. To make crab stock, just put the shells in a pot; add an onion cut in quarters, a carrot cut into large chunks, a stalk of celery, a bay leaf, and a few peppercorns. Add water to cover, then bring to a simmer. Cover and simmer for an hour or two on low heat. Strain and use instead of the stock.
      -Annissa

      Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (32)

      Harper and Annissa Slusher on November 12, 2017 at 12:48 pm

      Almost any type of milk could be used. The coconut milk in the carton might be a good choice because it’s not too coconut flavored. Just be sure it’s not sweetened or vanilla flavored.

      -Annissa

      Reply

  12. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (33)

    Karen Skeen on November 22, 2017 at 6:06 am

    Could I use your recipe and go with all clams for a clam chowder vs a crab soup. I thought about adding a little bacon also. What do you think?

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (34)

      Harper and Annissa Slusher on November 22, 2017 at 8:07 am

      Sounds delicious! Go for it!
      -Annissa

      Reply

      • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (35)

        Karen Skeen on November 27, 2017 at 10:15 am

        It turned out delicious. I only had riced cauliflower when I made it but it was perfect. So yummy! Thank you.

        Reply

        • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (36)

          Harper and Annissa Slusher on November 27, 2017 at 5:26 pm

          Thanks for checking out our site! I’m so glad you enjoyed it!

          -Annissa

          Reply

  13. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (37)

    Anna on January 8, 2018 at 7:06 pm

    Very tasty! The whole family enjoyed it. I added more seafood than just the crab and the result was great!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (38)

      Harper and Annissa Slusher on January 9, 2018 at 7:45 am

      I love it when my recipes are a hit with everyone in the family! Thanks for the feedback!
      -Annissa

      Reply

  14. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (39)

    marcel on January 8, 2018 at 7:27 pm

    this was absolutely fantastic. i doubled the red pepper and added about 1/2 tsp of oat fiber to thicken. this is one of my favorites now!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (40)

      Harper and Annissa Slusher on January 9, 2018 at 7:40 am

      I’m so glad you liked it! It always makes my day when one of my recipes becomes a favorite!
      -Annissa

      Reply

  15. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (41)

    M on January 29, 2018 at 6:11 am

    This was amazeballs! Only change I made was a DIY Old Bay seasoning (googled it) cause I couldn’t get it in regular Australian shops. So so yummy even on a hot summer day. Thank you!!!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (42)

      Harper and Annissa Slusher on January 29, 2018 at 4:40 pm

      Thanks you for the awesome review! I didn’t realize that Old Bay wasn’t available internationally. Glad you found a DIY version.
      -Annissa

      Reply

  16. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (43)

    Lauren on October 28, 2018 at 3:35 pm

    Hi! How did you come up with the carb calculation? I input it into carb manager and it says 12 net carbs / serving. Thanks

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (44)

      Annissa on October 29, 2018 at 10:52 am

      I provide the nutritional information as a courtesy to my followers. I try to make it as correct as possible. If nutritional information is super-important to you, I do always recommend that you also do your own calculations using the brands of items you use as they can vary. Also, some calculators can have wildly incorrect information on some of the products, so that may be why our numbers were not similar.

      -Annissa

      Reply

  17. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (45)

    Amanda on November 12, 2018 at 2:27 pm

    I want to make this but the idea of clam juice really turns my stomach. If I omit it, I assume it won’t be very seafood-y??

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (46)

      Annissa on November 13, 2018 at 4:49 pm

      You could probably substitute low salt chicken broth, but yes, it will be less seafood-y.

      Reply

  18. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (47)

    Elizabeth Stanley on December 2, 2018 at 8:21 pm

    I just made this but added shrimp and instead of cauliflower i used turnips as they’re another low carb substitute for potatoes. Family loved it! Can’t wait to make this again

    Reply

  19. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (48)

    Dawn Lilley on January 11, 2019 at 7:18 pm

    Hubby made this tonight and added clams. Thank you so much for posting this,it was so amazing. This will become a staple in our house.

    Reply

  20. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (49)

    Susan on March 13, 2019 at 8:38 pm

    Amazing soup perfect on this rainy cool night. Hubby LOVED it. Would like to try with shrimp or clams. Thank you for a wonderful keto friendly dinner.

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (50)

      Annissa on March 14, 2019 at 10:46 am

      You’re welcome! I think it would be delicious with any type of seafood.
      -Annissa

      Reply

  21. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (51)

    Sam on March 20, 2019 at 1:10 pm

    For lent can i make this without bacon and how would it taste? Also if i add shrimp also how and when do i do that

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (52)

      Annissa on March 21, 2019 at 6:07 pm

      I haven’t tested the recipe this way, but I think it would still work. You will need to add some type of oil to use instead of the bacon fat for sautéing the veggies. You could add shrimp before adding the crab. Use small peeled and deveined shrimp.They cook really fast, so let them simmer 3-4 minutes, or until opaque. If you use precooked shrimp, add them with the crab.
      -Annissa

      Reply

  22. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (53)

    Becky Leavitt on March 26, 2019 at 4:07 pm

    This was absolutely delicious. Made with sweet Maine crab meat… couldn’t have been better.

    Reply

  23. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (54)

    Jami on October 30, 2019 at 3:57 pm

    what can I use in place of the white wine vinegar? Can’t wait to make this tonight!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (55)

      Annissa Slusher on October 30, 2019 at 4:19 pm

      You could use lemon juice or red wine vinegar.

      Reply

  24. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (56)

    Kelly on November 5, 2019 at 5:17 pm

    This looks great! Is there a substitute for the dry white wine? Would it taste a lot different if I omit it?

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (57)

      Annissa Slusher on November 5, 2019 at 5:32 pm

      You can substitute chicken stock, any seafood stock, or clam juice. The taste will be slightly different, but still delicious.
      -Annissa

      Reply

  25. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (58)

    Sarah Jane Billington on November 22, 2019 at 7:05 pm

    Delicious and easy. Tweaked it some to stay dairy-free. Used plant butter instead of dairy butter and coconut cream instead of heavy dairy cream. Skipped white wine vinegar. Plus, since I had no claim juice or fish stock, I subbed with chicken broth. Outstanding meal!

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (59)

      Annissa Slusher on November 22, 2019 at 8:33 pm

      Woohoo! Glad you enjoyed it!
      -Annissa

      Reply

  26. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (60)

    Gabby on November 27, 2019 at 3:21 pm

    Wow! This was soooo very good! I will definitely make it again

    Reply

  27. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (61)

    Rob on May 24, 2020 at 5:19 pm

    We just made this tonight and really enjoyed it! We ended up using lump crab meat and leaving out the celery and adding 2 tablespoons of almond flower. We really enjoyed it we used JO crab seasoning instead of Old Bay so it had a little more kick which I like! Also I think you have a typo in the instructions you make reference the crab juice but I think you meant clam juice based on ingredients! Looking forward to trying more of your recipes.

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (62)

      Annissa Slusher on May 26, 2020 at 4:05 pm

      I guess I had crab on the brain when I was writing this one up! Thanks for letting me know!

      Reply

  28. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (63)

    Val Toennessen on August 9, 2021 at 3:46 pm

    Is there a way to make this lower sodium and I have several cans of crab in my pantry, can I use that in this?

    Reply

    • Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (64)

      Annissa Slusher on August 16, 2021 at 3:26 pm

      You can use canned crab in this recipe. To decrease the sodium, you can leave out the salt.
      -Annissa

      Reply

  29. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (65)

    D Mauer on January 16, 2022 at 8:34 pm

    Overall good, but I made the mistake of adding 1/2 tsp salt with the veggies and it made my soup very salty, almost inedible. It slipped my mind that the Old Bay seasoning contained salt as well and next time I will cut that down to 3 tsp. In addition, I suggest keeping the veggies a little larger so the soup isn’t so much a broth, adding a little more crab meat, and adding a touch of arrowroot to thicken it slightly wouldn’t hurt either. I used full-fat coconut milk as I don’t do dairy and that turned out well. Thank you for the suggestion of making homemade seafood broth instead of using clam juice, which is what I did and now I have extra broth to freeze for next time.

    Reply

  30. Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (66)

    Barbara on February 6, 2023 at 10:05 pm

    This was excellent!!!!!! Didn’t use almond milk, used all cream – amazing, will make over & over.

    Reply

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Delicious Low-Carb Crab Chowder Recipe - Simply So Healthy (2024)

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