⏱ 30 min total

Bacon Cheddar Cauliflower Chowder

Name: Bacon Cheddar Cauliflower Chowder
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp All-purpose flour; ½ cup Chicken broth; 2 strip Bacon; ¼ medium Onion; ¼ stalk, medium Celery; ½ cloves, minced Garlic; ¼ dash Salt; ¼ dash Black pepper; 1 cup chopped, Cauliflower; ¼ tsp Onion powder; ½ tbsp Water; ½ cup 2% milk; ½ cup, shredded Cheddar cheese; ¼ tsp Hot sauce; ½ medium Scallions

Per 1 serving · 489 g · 15 ingredients

Calories

459

23%
of a 2,000 cal day

Protein
25g
22% of calories
Carbs
20g
17% of calories
Fat
32g
61% of calories

Portion

At a glance

One serving of Bacon Cheddar Cauliflower Chowder (489 g) has 459 calories, with 25 g of protein, 20 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (51% DV), Vitamin A (25% DV) and Vitamin C (64% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 79% and 28% of the daily value.

Per 100 g

94cal

low energy density

Protein per 100 cal

5.5g

Net carbs

17g

carbs minus fiber

Fiber

3.2g

10 g sugar

High in

20%+ of the daily value

Protein51%
Vitamin A25%
Vitamin C64%
Vitamin K31%
Riboflavin (B2)41%
Vitamin B630%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin D13%
Thiamine12%
Niacin17%
Choline17%
Iron15%

Watch

20%+ of the daily value

Sodium42%
Saturated fat79%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
In a small bowl, whisk the flour with 1/4 of the chicken broth until smooth. Set aside.
2
Place a large soup pot over medium heat. Cook the bacon until crisp, then transfer to a paper towel–lined plate, leaving about 1 tablespoon of drippings in the pot.
3
Add the onion, celery, and garlic to the pot. Season lightly with salt and pepper and cook, stirring, until the vegetables soften, 4–5 minutes.
4
Stir in the chopped cauliflower and onion powder. Add the water, cover, and cook, stirring occasionally, until the cauliflower is tender, 5–7 minutes.
5
Pour in the remaining chicken broth and all of the milk. Bring to a gentle boil, then whisk in the flour mixture. Reduce heat and simmer, stirring often, until slightly thickened, 3–4 minutes.
6
Turn off the heat. Gradually stir in about 3/4 of the cheddar until smooth, then mix in half of the cooked bacon. Taste and adjust with salt, pepper, and hot sauce as desired.
7
Ladle into bowls and top with the remaining cheddar, bacon, and the chopped scallions.

Vitamins & minerals

Amounts for 1 serving (489 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	224 μg	25%
Vitamin C	58 mg	64%
Vitamin D	2 μg	13%
Vitamin E	1 mg	5%
Vitamin K	37 μg	31%
Thiamine	0.1 mg	12%
Riboflavin (B2)	1 mg	41%
Niacin	3 mg	17%
Vitamin B6	0.4 mg	30%
Folate (B9)	101 μg	25%
Vitamin B12	1 μg	53%
Pantothenic acid	2 mg	34%
Choline	96 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	584 mg	58%
Iron	1 mg	15%
Potassium	788 mg	17%
Magnesium	56 mg	13%
Phosphorus	504 mg	72%
Zinc	3 mg	31%
Copper	0.1 mg	16%
Manganese	0.4 mg	17%
Selenium	26 μg	48%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	126 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	27 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	6 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	214 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 459 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Bacon Cheddar Cauliflower Chowder?

One serving of Bacon Cheddar Cauliflower Chowder (1 serving) has 459 calories, which works out to 94 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Bacon Cheddar Cauliflower Chowder high in protein?

It provides a solid 25 g of protein per serving (51% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Bacon Cheddar Cauliflower Chowder keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Bacon Cheddar Cauliflower Chowder?

970 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Bacon Cheddar Cauliflower Chowder?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (489 g)

Calories459

% Daily Value*

Total fat 32g	40%
Saturated fat 16g	79%
Trans fat 0.8g
Cholesterol 83mg	28%
Sodium 970mg	42%
Total carbohydrate 20g	7%
Dietary fiber 3.2g	12%
Total sugars 10g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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