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.

Low-Carb Crab Chowder

Disclaimer: Some of the links on this site are affiliate links which means we make a small commission from any sales to help keep the recipes coming! You do not pay any more. Thank you for your support!

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.

Low-Carb Crab Chowder

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!


Low-Carb Crab Chowder

Crab Chowder recipe

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. 🍲🍴😋

4.77 from 13 votes

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


  • 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


  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.