Healthy Instant Pot Crab and Corn Chowder Recipe

Cozy up to a bowl of creamy, flavorful goodness with this Healthy Instant Pot Crab and Corn Chowder! Brimming with sweet tender crab, crisp corn, and a silky-smooth cauliflower base, this lighter chowder brings all the indulgence—without any of the guilt. It’s a seafood lover’s dream dinner, supercharged with veggies and made gloriously fuss-free thanks to the magic of the Instant Pot.

Why You’ll Love This Recipe

  • Light, Creamy, and Satisfying: Thanks to blended cauliflower in place of cream, Healthy Instant Pot Crab and Corn Chowder is rich and velvety without weighing you down.
  • Faster Than Takeout: The Instant Pot slashes cooking time—dinner feels gourmet, but is ready in just over half an hour.
  • Packed with Nutrition: This chowder is loaded with lean protein, veggies, and fiber, making it hearty yet totally nourishing.
  • Family (and Freezer) Friendly: Even picky eaters love the sweet corn and tender crab, and leftovers reheat like a dream for easy lunches.

Ingredients You’ll Need

One of the best things about Healthy Instant Pot Crab and Corn Chowder is how every ingredient serves a purpose—filling your bowl with fresh flavor, color, and smart nutrition. You’ll find most of what you need at the grocery store, and a few pantry staples work their subtle magic to bring this chowder to life.

  • Butter: Just enough to sweat the veggies and layer a touch of classic chowder richness.
  • Onion: Brings savory sweetness and depth—don’t skip the sauté!
  • Red bell pepper: Adds pop of color and a gentle, juicy bite to every spoonful.
  • Cauliflower: The secret to creaminess—once blended, it turns dreamy and smooth, replacing heavy cream with ease.
  • 1% milk: A splash of light dairy keeps things luscious but light.
  • Low-sodium chicken broth: Infuses extra flavor while keeping sodium in check.
  • Frozen sweet corn: For juicy kernels and that essential chowder sweetness, regardless of the season.
  • Crab meat: Pasteurized refrigerated crab is easy, safe, and sweet—just ensure it’s shell-free before using!
  • Low-sodium Old Bay seasoning: Delivers that unmistakable coastal kick without extra salt.
  • Salt, black pepper, and cayenne: Adjust to your taste—cayenne adds wonderful warmth!
  • Steamer basket: Necessary for gently cooking the cauliflower while other flavors mingle below.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Don’t be afraid to get creative with your Healthy Instant Pot Crab and Corn Chowder! This recipe loves a bit of customization—switch up proteins, spice levels, or veggies depending on your mood, the season, or what’s in your fridge.

  • Crab Swap: Sub in shrimp, lobster meat, or even chunks of firm white fish for a delightful seafood twist.
  • Dairy-Free: Use unsweetened cashew or almond milk instead of dairy, and swap the butter for olive oil to keep it plant-based.
  • Add More Veggies: Stir in spinach or kale right at the end for a pop of color and extra nutrients, or use yellow bell pepper for a golden hue.
  • Spicier Chowder: Amp up the cayenne, or stir in a chopped jalapeño with the onion for real heat-lovers.

How to Make Healthy Instant Pot Crab and Corn Chowder

Step 1: Sauté and Build Flavor

Start by using the sauté function on your Instant Pot—melt the butter, then add the onions and red bell pepper. Let them sizzle with a sprinkle of Old Bay, salt, and pepper. This quick sauté brings out irresistible sweetness and melds all those base flavors together to create a chowder worth swooning over!

Step 2: Steam the Cauliflower

After adding the low-sodium chicken broth, set your steamer basket right in the pot and pile in the cauliflower. Pressure-cook for 3 minutes—just enough to make it perfectly tender while the flavors below happily mingle. Quick release when finished for max veggie texture and vibrant color.

Step 3: Create a Creamy Base

Remove about a cup of the steamed cauliflower and lightly break up any big chunks with a fork, setting it aside for later texture. Blend the remaining cauliflower (minus the basket!) with the milk until super smooth—this is your magic for that creamy, luscious chowder consistency, all while staying totally light.

Step 4: Finish and Serve

Pull out the steamer basket and add the crab and frozen corn right into the pot, gently heating everything through. Stir in the blended cauliflower mixture, remaining Old Bay, salt, a dash of cayenne (to taste!), and those cauliflower pieces you set aside for a bit of bite. Give it all a final stir—your Healthy Instant Pot Crab and Corn Chowder is ready to bowl up, creamy and beautiful!

Pro Tips for Making Healthy Instant Pot Crab and Corn Chowder

  • Steamer Basket Success: Arrange your cauliflower evenly so it steams quickly and blends ultra-smooth, maximizing that creamy chowder texture.
  • Crab Meat Matters: Always double-check your crab meat for stray shell fragments so every bite is tender and shell-free.
  • Season Gradually: Tasting as you go is key—adjust Old Bay, salt, black pepper, and cayenne near the end to suit everyone at your table.
  • Cauliflower Reserve Trick: Holding back a portion of cauliflower to stir in at the end keeps the chowder hearty and gives a lovely variety to each spoonful.

How to Serve Healthy Instant Pot Crab and Corn Chowder

Healthy Instant Pot Crab and Corn Chowder Recipe - Recipe Image

Garnishes

Sprinkle your chowder generously with chopped fresh parsley or chives for a little grassy pop. If you like, a swirl of extra milk or a dash of paprika can add color and flair. For a subtle, zesty finish, a grating of lemon zest or a few dabs of hot sauce will wake up every flavor in your bowl.

Side Dishes

Thick slices of toasted sourdough or a rustic multigrain bread are absolutely divine for dunking, soaking up every last drop of chowder. Pair with a crisp green salad tossed in a lemony vinaigrette to balance the chowder’s warmth and creaminess. If you’re serving a crowd, an easy fruit salad brings a bright, fresh contrast.

Creative Ways to Present

Ladle your Healthy Instant Pot Crab and Corn Chowder into mugs for a cozy, hand-held supper, or serve small portions in shot glasses for an appetizer at your next dinner party. For a lovely touch, use wide soup bowls and top each with a small pile of crab, a few corn kernels, and a drizzle of good olive oil for restaurant-level presentation.

Make Ahead and Storage

Storing Leftovers

Leftover Healthy Instant Pot Crab and Corn Chowder keeps beautifully in the fridge for up to 3 days. Let the chowder cool fully, then transfer to an airtight container to keep flavors fresh and textures just right for another meal.

Freezing

You can absolutely freeze this chowder! Spoon it into freezer-safe containers (leaving a bit of room for expansion) and freeze for up to two months. Thaw overnight in the fridge before reheating—this helps the cauliflower base stay creamy and smooth.

Reheating

Gently reheat the chowder on the stove over medium-low, stirring occasionally until hot—avoid boiling so the crab stays tender. For single servings, the microwave works wonderfully too. If the chowder thickens during storage, simply add a splash of broth or milk to bring it back to its original consistency.

FAQs

  1. Can I use fresh corn instead of frozen?

    Absolutely! When corn is in season, fresh kernels cut straight from the cob are a real treat. Just add them in as you would the frozen corn—they’ll cook through perfectly when stirred into the hot soup base.

  2. Is there a way to make this Healthy Instant Pot Crab and Corn Chowder dairy-free?

    Yes—you can substitute the butter for olive oil and use unsweetened almond or cashew milk instead of dairy. You’ll still get a lovely creamy base, and the flavors will shine just as brightly!

  3. What’s the best crab meat to use for this chowder?

    Pasteurized, cooked crab meat that’s refrigerated (either in a can or tub) is the most convenient and fuss-free, but if you have access to fresh lump crab meat, it will be extra luxurious. Just be sure to pick through carefully for shells before adding.

  4. Can I double the Healthy Instant Pot Crab and Corn Chowder recipe?

    You sure can! Just make sure not to fill your Instant Pot above the “max fill” line. Doubling works best in a 6- or 8-quart Instant Pot, and cook time stays the same. Perfect for meal prep or serving a hungry crowd!

Final Thoughts

If you’re craving a bowlful of coastal comfort, this Healthy Instant Pot Crab and Corn Chowder is the answer—full of flavor, satisfying, and simple enough for any busy weeknight. Don’t be surprised if it quickly becomes your new go-to chowder recipe. Go ahead and give it a try, and let your kitchen fill with the scent of something truly special!

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Healthy Instant Pot Crab and Corn Chowder Recipe

Healthy Instant Pot Crab and Corn Chowder Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 117 reviews
  • Author: Megane
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 Servings 1x
  • Category: Soup
  • Method: Instant Pot
  • Cuisine: American
  • Diet: Low Calorie

Description

Indulge in a bowl of creamy and flavorful Healthy Instant Pot Crab and Corn Chowder. This dish is a perfect blend of tender crab meat, sweet corn, and cauliflower in a rich and comforting broth.


Ingredients

Units Scale

Crab and Corn Chowder:

  • 4 tsp butter
  • 1 cup onion, chopped
  • 1 cup red bell pepper, chopped
  • 6 cups cauliflower, chopped (about 1 lb 4 oz)
  • 1 1/2 cups 1% milk
  • 1 1/2 cups low-sodium chicken broth
  • 1 1/2 cups frozen sweet corn
  • 8 oz crab meat, picked through for shells
  • 2 tsp low-sodium old bay seasoning
  • 1/2 tsp salt
  • black pepper, to taste
  • cayenne, to taste (optional)
  • steamer basket

Instructions

  1. Saute Vegetables: Turn on saute function, melt butter. Add onions, peppers, 1 tsp of low-sodium old bay, salt, and pepper. Cook for 2 minutes.
  2. Cook Cauliflower: Add broth, place steamer basket on top, add cauliflower. Cook on manual for 3 minutes, quick release.
  3. Blend Cauliflower: Remove some cauliflower, chop, blend the rest with milk. Add crab, corn, and heat. Mix in blended cauliflower, season, add reserved cauliflower. Serve.

Notes

  • 21 Day Fix Container Counts per Serving: 1 Green, 1 Yellow, 1/2 Red, 1/2 teaspoon
  • Weight Watchers Freestyle Points: 3

Nutrition

  • Serving Size: 1 serving
  • Calories: 215
  • Sugar: 8g
  • Sodium: 560mg
  • Fat: 7g
  • Saturated Fat: 3g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 4g
  • Protein: 20g
  • Cholesterol: 55mg

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