One-Pot Salmon Chowder with Corn

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
salmon chowder

Are you tired of spending hours in the kitchen just to make a healthy meal? Look no further than this One-Pot Salmon Chowder recipe!

Packed with protein and omega-3 fatty acids, this flavorful dish is perfect for a cozy night in or a quick and easy weeknight meal. Plus, it comes together in just under an hour—so you can spend less time cooking and more time enjoying the delicious taste and health benefits of fresh salmon, potatoes and veggies. Keep reading to learn how to make this one-pot wonder for yourself!

How to Make Salmon Chowder

Looking to impress your dinner guests with a delicious and effortless seafood chowder? Get ready to warm your soul with this delicious One-Pot Salmon Chowder with Corn recipe.

Get started by sautéing chopped onions, carrots and minced garlic in olive oil. Let it cook for about five minutes before adding in a little whole wheat flour and low sodium vegetable broth to the pot. Next, toss in cubed gold potatoes, cauliflower florets, thyme, bay leaf and black pepper for a serious punch of flavor.

After letting the veggies and spices cook for about 20 minutes, pour in some juicy corn and continue cooking for another 10 minutes. When the chowder is good and simmered, transfer the cauliflower and some of the broth into a blender or food processor and puree until smooth. Return the mixture to the pot for an extra creamy texture.

Finally, add in some fresh, flaky salmon and a splash of half-and-half for a satisfying and comforting meal. Simmer until the salmon is cooked to perfection and garnish with fresh parsley before serving up this divine dish!

On a Nutrisystem weight loss plan? Log this recipe as one SmartCarb, two PowerFuels, one Extra and half of a Vegetable serving in your NuMi app!

More Healthy Salmon Recipes

Servings: 6

Calories per Serving: 391

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 Extra and ½ Vegetable


  • 1 Tbsp. olive oil
  • 1 yellow onion, chopped
  • 2 carrots, chopped
  • 3 cloves garlic, minced
  • 1 Tbsp. whole wheat flour
  • 4 cups vegetable broth, low sodium
  • 2 gold potatoes, cubed
  • 1 cup cauliflower florets
  • 1 tsp. dried thyme
  • 1 bay leaf
  • 1 tsp. black pepper
  • 2 cups corn
  • ½ cup half-and-half
  • 2 lb. salmon, skin removed, cut into 2-inch pieces
  • 1 Tbsp. fresh parsley, chopped


  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onions, carrots and garlic. Sauté for 5 minutes.
  2. Add flour and stir to coat. Add 1 cup of broth and mix well. Then pour in the remaining broth.
  3. Add potatoes, cauliflower, thyme, bay leaf and black pepper. Bring to a boil, then reduce the heat, cover, and simmer for 20 minutes.
  4. Add corn and cook for another 10 minutes with the lid on.
  5. Transfer the cauliflower and about 1 cup of the broth to a blender or food processor. Blend, then return the mixture to the soup.
  6. Stir in salmon and half-and-half, then simmer until the salmon is cooked through, about 5-7 minutes.
  7. Garnish with chopped parsley and serve.
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