This Healthy Shrimp Chowder delivers classic comfort in a light, nourishing bowl. We use pureed vegetables and a touch of half-and-half for a creamy texture without heaviness. It’s a quick, one-pot meal packed with plump shrimp, potatoes, and corn.

Why You’ll Love This Healthy Shrimp Chowder

• Secretly light: Pureed cauliflower and potatoes create a rich, creamy texture without heavy cream.
• Complex flavor: Aromatic base, white wine, and Old Bay deliver depth in minimal time.
• Balanced meal: Lean protein, healthy carbs, and vegetables fill you up nutritiously.
• Flexible template: Easily swap shrimp for fish or corn for asparagus.

Ingredients & Tools

• 1 lb raw shrimp, peeled and deveined (size 26/30 works well)
• 2 tbsp olive oil
• 1 large yellow onion, diced
• 2 celery stalks, finely chopped
• 3 cloves garlic, minced
• 1 tsp Old Bay seasoning
• 1/4 cup dry white wine (like Sauvignon Blanc)
• 4 cups low-sodium chicken or vegetable broth
• 1 large russet potato, peeled and cubed
• 2 cups cauliflower florets
• 1 cup frozen or fresh corn kernels
• 1/2 cup half-and-half
• 1 tbsp fresh parsley, chopped
• To taste: salt and black pepper

Tools: A large Dutch oven or heavy-bottomed pot, an immersion blender or standard blender, and a wooden spoon.

Notes: Use a quality broth for the best flavor, and don’t skip the white wine—it adds bright acidity.

Nutrition (per serving)

Serves: 4 | Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes

Before You Start: Tips & Ingredient Notes

• What kind of shrimp should I use? I recommend raw, frozen shrimp that you thaw yourself. They’re often fresher than “fresh” shrimp sitting on ice at the counter. Thaw them overnight in the fridge or in a bowl of cold water for 30 minutes.
• Can I make this dairy-free? Absolutely! Simply omit the half-and-half. The soup will be slightly less creamy but still wonderfully thick and flavorful from the pureed vegetables. For extra richness, you could stir in a 1/4 cup of canned coconut milk at the end.
• Don’t have an immersion blender? No problem! Just carefully transfer about half of the soup (mostly the potato and cauliflower parts) to a standard blender, blend until smooth, and then stir it back into the pot. Be careful—hot soup expands!
• The power of Old Bay. If you don’t have Old Bay seasoning, you can make a quick substitute with 1/2 tsp paprika, 1/4 tsp celery salt, a pinch of cayenne, and a pinch of black pepper. It brings that classic coastal flavor we’re after.

How to Make Healthy Shrimp Chowder

Storage & Freshness Guide

• Fridge: Cool completely, store in an airtight container for up to 2 days.
• Freezer: Not recommended with shrimp and dairy; freeze base only (without shrimp, corn, half-and-half).
• Reviving: Reheat gently on low, stir occasionally; avoid boiling to keep shrimp tender.

Serving Suggestions

Complementary Dishes

• A simple green salad with a lemon vinaigrette — The sharp, acidic dressing cuts through the richness of the chowder beautifully and adds a fresh, crisp element to the meal.
• Crusty, whole-grain bread or oyster crackers — Essential for dipping and scooping up every last bit of the creamy soup from the bottom of the bowl. It’s a textural must-have.
• Sautéed garlicky greens like spinach or kale — A quick, healthy side that adds a pop of color and earthiness, complementing the sweet shrimp and corn wonderfully.

Drinks

• A crisp Sauvignon Blanc or Pinot Grigio — The citrusy, high-acid notes in these wines mirror the brightness in the chowder and cleanse the palate between bites.
• A light, citrus-forward lager or pale ale — The beer’s carbonation and hop bitterness provide a refreshing contrast to the creamy, savory soup without overpowering it.
• Sparkling water with a squeeze of lime — For a non-alcoholic option, the bubbles and citrus are incredibly refreshing and enhance the overall dining experience.

Something Sweet

• Lemon sorbet or granita — Its bright, clean, and icy texture is the perfect palate-cleanser after a warm, savory meal and feels light and sophisticated.
• Shortbread cookies or almond biscotti — These buttery, not-too-sweet cookies are a lovely, simple finish that pairs nicely with a cup of coffee or tea.
• Fresh berries with a dollop of whipped cream — A healthy, vibrant, and effortless dessert that provides a sweet, juicy endnote without feeling heavy.

Top Mistakes to Avoid

• Overcooking the shrimp. This is the most common error. Shrimp cook in just 2-3 minutes and become tough and rubbery if left in the hot soup for too long. Add them last and remove the pot from the heat as soon as they turn pink and opaque.
• Skipping the deglazing step. Those browned bits at the bottom of the pot after sautéing the vegetables are packed with flavor. When you add the wine and scrape them up, you’re incorporating all that deliciousness back into your soup. Don’t let it go to waste!
• Blending the soup while it’s boiling hot. If using a standard blender, always let the soup cool slightly first. Trapped steam can cause the blender lid to blow off, creating a dangerous and messy situation. An immersion blender is much safer for hot liquids.
• Not tasting before serving. Seasoning is everything. Broths vary in saltiness, and your palate is the best guide. Always do a final taste test and adjust the salt and pepper at the end to make the flavors truly sing.

Expert Tips

• Tip: For an even deeper flavor, use shrimp shells to make a quick stock. Sauté the shells in a bit of oil until pink, add water, simmer for 20 minutes, and strain. Use this flavorful liquid in place of some or all of the chicken broth.
• Tip: If you have time, let the soup sit for 15-20 minutes after cooking before serving. This allows the flavors to meld and deepen, resulting in an even more complex and delicious chowder.
• Tip: To make this soup ahead of time, prepare it completely but leave out the shrimp and dairy. Store the base in the fridge. When ready to serve, reheat the base, then stir in the half-and-half and cook the shrimp fresh. This prevents the shrimp from becoming tough and the dairy from separating.
• Tip: For a thicker chowder, you can add an extra 1/2 cup of cauliflower. For a thinner consistency, simply add a splash more broth or even a bit of water until it reaches your desired texture.

FAQs

Can I freeze this Healthy Shrimp Chowder?
I don’t recommend freezing the complete soup. Dairy-based soups can separate and become grainy upon thawing, and the shrimp will become very tough and rubbery. However, you can freeze the soup base (the pureed vegetable and broth mixture) without the shrimp, corn, or half-and-half. Thaw it in the fridge overnight, reheat it, and then add the fresh corn, half-and-half, and shrimp to finish.

What can I use instead of white wine?
No worries! You can simply omit the wine. For a similar acidic brightness, you could add a tablespoon of fresh lemon juice at the very end, right before serving. Alternatively, a splash of chicken broth with a teaspoon of white wine vinegar or apple cider vinegar can work in a pinch to mimic that deglazing effect.

How long will leftovers keep in the refrigerator?
Leftovers will keep well in an airtight container in the fridge for up to 2 days. The flavors often taste even better the next day! Reheat it gently on the stovetop over low heat, stirring occasionally. Avoid boiling it to keep the shrimp tender and the dairy from curdling.

Can I use a different type of potato?
Absolutely. Russet potatoes break down easily, which helps thicken the soup, but Yukon Golds are a fantastic alternative. They have a buttery flavor and creamy texture that blends beautifully. Just avoid waxy potatoes like red potatoes, as they hold their shape too firmly and won’t contribute as much to the creamy texture.

Is this chowder spicy?
As written, this recipe is not spicy. The Old Bay seasoning provides a very mild, complex warmth but no real heat. If you love a bit of a kick, feel free to add a pinch of cayenne pepper or red pepper flakes when you add the other spices, or offer hot sauce on the side for everyone to customize their own bowl.