Coconut Corn Chowder from Sneaky Blends by The Sneaky Chef Missy Chase Lapine


I love chowder—it’s such a comfort food—but I could never find a healthier version that was still just as satisfying. Until I created this dish. The Cauliflower Base Blend adds creaminess but saves you a whopping 205 calories and 14 grams of saturated fat per serving by using heavy cream.

Nutrition facts (per serving): 204 calories; 8 g fat; 202 mg sodium; 31 g carbs; 3 g fiber; 10 g sugar; 6 g protein



Servings: 4 People 2 Cups


  • 1 tablespoon extra-virgin olive oil
  • 1 medium Vidalia onion diced
  • 1 small new potato diced (skin on)
  • 1/4 teaspoon sea salt
  • 1 cup light coconut milk
  • 2 cups low-sodium vegetable
  • broth or chicken broth
  • 1 cup Cauliflower Base Blend Click for Cauliflower Base Blend
  • 2 cups frozen or fresh corn kernels ideally organic
  • Juice of 1 lime
  • Freshly ground black pepper
  • 2 tablespoons chopped fresh cilantro
  • Freshly ground black pepper
  • 2 tablespoons chopped fresh cilantro


  • Heat the oil in a large soup pot over medium heat.
  • Add the onion and sauté until slightly translucent, about 10 minutes.
  • Add the potato and salt and cook for another 5 minutes.
  • Stir in the coconut milk, broth, the blend, and the corn.
  • Raise the heat and bring the soup to a boil, then reduce the heat and simmer for 20 minutes, or until the potatoes are tender.
  • Transfer some of the soup to a high-powered blender and puree until smooth; carefully pour it back into the pot.
  • Add more or less soup depending on how thick and chunky you like your chowder.(You can also use an immersion blender.)
  • Stir in the lime juice just before serving and season with pepper. Top each bowl with cilantro and serve