KETO Lobster Chowder (Súp Kem Tôm Hùm)
Seafood chowder is a beloved comfort food with deep roots in coastal communities, especially in North America and Western Europe. The word “chowder” is thought to come from the French word “chaudière,” referring to the large pot used to cook these hearty stews. Chowders became popular in the 18th and 19th centuries among fishermen in regions like New England and Atlantic Canada, where the abundance of fresh seafood inspired cooks to create rich, creamy soups using local catches such as clams, fish, and lobster. Traditionally, chowders are thickened with potatoes or flour, and often feature a base of milk or cream, making them both filling and flavourful.
Over time, seafood chowder has become a staple in many regional cuisines, with each area adding its own twist. New England clam chowder is famous for its creamy white broth, while Manhattan chowder is tomato-based. In Atlantic Canada, seafood chowder often includes a medley of shellfish and fish, reflecting the bounty of the sea.
Now, let’s talk about this Keto Lobster Chowder. Inspired by the classic tradition but tailored for a low-carb lifestyle, this version swaps out the usual potatoes for cauliflower, which keeps the chowder creamy and satisfying while dramatically reducing the net carbs. The use of fresh lobster, a touch of bacon, and a broth enriched with clam and lobster juices gives this chowder a luxurious depth of flavour. With only about 2.5 grams of net carbs per serving, it’s a delicious and guilt-free way to enjoy a classic seafood favourite – perfect for anyone following a keto or low-carb diet, or simply looking for a lighter take on a traditional comfort food.
Q&As on KETO Lobster Chowder
1. I’ve seen other keto lobster chowder recipes use turnips. Why do you use cauliflower?
Absolutely, that’s a great question! While some keto lobster chowder recipes do use turnips as a potato substitute, I prefer cauliflower because it has significantly fewer net carbs. For example, 100 grams of raw cauliflower contains about 3 grams of net carbs, while the same amount of raw turnip has around 6 grams of net carbs. By choosing cauliflower, you can enjoy a creamy, hearty chowder with fewer carbs per serving, making it even more keto-friendly. Plus, cauliflower blends beautifully into the soup, giving it that classic chowder texture without the extra carbs.
2. Can I use chicken stock for this recipe?
Yes, you can use chicken stock instead of clam juice if that’s what you have on hand or if you prefer a milder flavour. While clam juice and lobster juice give the chowder its signature seafood depth and a subtle briny taste, chicken stock will still create a delicious, creamy soup base. Just keep in mind that the final chowder will have a less pronounced seafood flavour, but it will still be hearty and satisfying. If you want to boost the seafood notes, you could add a splash of fish sauce or a few extra pieces of lobster or shrimp.
3. What is xanthan gum?
Xanthan gum is a common food additive used as a thickener and stabilizer. It’s made by fermenting simple sugars with a specific type of bacteria, resulting in a fine powder. In recipes like this Keto Lobster Chowder, xanthan gum helps thicken the broth without adding any carbs, making it a popular choice for low-carb and gluten-free cooking. Just a small amount goes a long way, giving your chowder a rich, creamy texture without the need for flour or cornstarch.
4. How do you calculate this recipe to be about 2.5 grams of net carbs per serving?
The net carb count comes from the ingredients that actually contain carbohydrates – in this recipe, that’s mainly the cauliflower and the white onion. For 200 grams of raw cauliflower, you get about 6 grams of net carbs, and for 60 grams of white onion, it’s about 4.2 grams. All the other ingredients – like lobster, bacon, heavy cream, clam juice, butter, xanthan gum, and seasonings – should have zero or negligible net carbs, as long as you check your labels.
When you add up the net carbs from the cauliflower and onion, you get a total of 10.2 grams for the whole recipe. If you divide that by four servings, it comes out to about 2.55 grams of net carbs per serving. This careful calculation helps keep the chowder keto-friendly, as long as you make sure all your other ingredients are truly carb-free.
5. Can I replace lobster with other seafood?
Absolutely! You can easily swap out lobster for other types of seafood in this chowder. Shrimp, crab, scallops, or even a firm white fish like cod or haddock all work well and will give the soup a delicious, slightly different character. Just make sure to adjust the cooking time as needed, since some seafood cooks faster than others. The key is to add your seafood towards the end of cooking so it stays tender and juicy. This flexibility makes the recipe great for using whatever fresh or frozen seafood you have on hand, while still keeping it keto-friendly.
Recipe for KETO Lobster Chowder
Equipment
- 1 Pot
Ingredients
- 325 grams cooked lobster, cut into chunks
- 200 grams raw cauliflower florets
- 60 grams white onion, chopped
- 4 slices raw bacon
For the broth:
- 600 mL clam juice
- 350 mL heavy cream
- 2 tablespoons butter
- ¼to 1 teaspoon xanthan gum
For seasoning:
- Salt,mushroom powder, ground white pepper, garlic powder, dried thyme, fresh parsley
- 2 bay leaves optional
Instructions
- Chop the bacon. In a large saucepan over medium heat, cook the chopped bacon until browned. Remove the bacon pieces with a slotted spoon and set them aside; they will crisp up as they cool.
- Add the chopped onion to the bacon grease in the pan. Sauté until the onion is tender. Add the clam juice and cauliflower florets. Simmer until the cauliflower is fork-tender but not mushy. Season with ½ teaspoon mushroom powder, ½ teaspoon garlic powder, ½ teaspoon dried thyme, ¼ teaspoon salt, and ¼ teaspoon ground white pepper. Add the bay leaves if using.
- Add the lobster chunks and heat gently for 2-3 minutes. Stir in the heavy cream and butter. For a thicker chowder, remove a small amount of the hot broth to a bowl, whisk in the xanthan gum until smooth, then return the mixture to the pot and stir well.
- Taste and adjust the seasoning as needed. Serve hot, garnished with the crispy bacon and a sprinkle of fresh parsley.