Keto-Friendly Seafood Chowder

Posted by Fernando Acosta on

When you first hear about the ketogenic (or 'keto') diet, it might sound like one of those trendy diets you'll try for a week, and then forget about when you spot a glazed donut. Hey, it happens to the best of us. From a bird's eye view, the keto diet wraps itself around the idea of low-carb and high-fat foods. You see, it's all about getting your body in a state of ketosis. “What the heck is ketosis?”, you might ask. Your body defaults to burning fat for energy because it lacks enough carbohydrates.

The Perfect Pot: RJ Legend 1.9 Quart Dutch Oven Pot

No great chowder was ever made in a shabby pot. The magic happens in the RJ Legend 1.9 Quart Dutch Oven Pot. Picture this: it's compact size, sleek ceramic exterior, and the way it holds heat – it’s perfect for our keto-friendly seafood chowder. It’s got enough room for all our fishy friends but not so big that we're making chowder for the whole neighborhood (unless that's your plan).


    • 1 pound mixed seafood (such as shrimp, scallops, and white fish), fresh or thawed if frozen.
    • 1 cup cauliflower florets (chopped into small pieces as a low-carb potato substitute).
    • 1/2 cup celery, diced.
    • 1/4 cup onion, finely chopped (optional, as onions are higher in carbs).
    • 2 cups seafood or chicken broth (low-carb, no added sugar).
    • 1 cup heavy cream (for thickening and richness). (you can use other alternatives for heavy cream such as coconut cream)
    • 1 teaspoon garlic powder or 2 minced garlic cloves.
    • 1 teaspoon dried thyme or 1 tablespoon fresh thyme.
    • 1 bay leaf.
    • 2 tablespoons butter or olive oil for sautéing. (can use other alternatives for low-calorie oils such as avocado oil or coconut oil)
  • Optional Garnishes
      • Fresh parsley, chopped (for garnish).
      • A squeeze of lemon juice (for added freshness).
  • 4 Servings

    Nutritional Information (Per Serving)

    • Calories: 400 Calories
    • Carbohydrates: 8 grams net carbs per serving. 
    • Proteins: Roughly 30 grams
    • Fats: 25 grams



    1. Sauté Vegetables: In the RJ Legend Dutch oven over medium heat, melt butter or heat olive oil, then sauté celery and optional onions until they start to soften, followed by a quick sauté of garlic for aroma.
    2. Add Broth and Cauliflower: Stir in seafood or chicken broth, add chopped cauliflower, season with salt, pepper, and thyme, and simmer until the cauliflower becomes tender.
    3. Include Seafood: Add the seafood mix, cooking just until it's done to ensure tenderness.
    4. Chicken with Cream: Lower the heat, and gently stir in heavy cream to thicken the chowder, avoiding boiling to prevent curdling.
    5. Finalize and Serve: Adjust seasoning, remove the bay leaf, and serve the chowder hot, optionally garnished with parsley and lemon juice.

    RJ Legend _ Amazon Store  RJ Legend Wayfair Store

    Image by Freepik

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