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Lightened up Clam Chowder

You read the title right – a light version of a warming classic we all know and love. Indeed, this tasty fall and winter comfort food does not need to be avoided or tightly monitored when watching our overall calorie consumption.

Thick and creamy clam chowder, without all the added fat – and quite a bit less carbs/ more fibre – than it is usually prepared with. This recipe is a real keeper! Using milk instead of cream lowers the calories, while adding pureed white kidney beans beefs up the creaminess for a fraction of the calories (and a whole lot of nutrition is added). The best part? This recipe is so simple to make!

Highlights of recipe prep include:

  • The ingredients are easy to locate in most grocery stores and markets and they are inexpensive.
  • Very little hands-on time is required in preparing this recipe and this dish is ready to serve in less than 45 minutes.
  • Clean-up is quick and easy and the majority of the dishes created while preparing this recipe can be washed while the chowder is simmering.
  • Leftover chowder keeps well in the refrigerator in a tightly sealed container for up to five days if you’re not prepping it to please a crowd over the holidays.

This recipe creates a hearty and filling soup that eats like a meal and is full of vitamins, minerals, protein, and fibre. With a thick and creamy texture and rich flavour, it is hard to believe that this soup is low in both fat and calories (macro trackers rejoice!).

Macros per 1 Cup Serving

Calories: 169
Protein: 17 g
Fat: 3 g
Carbohydrates: 21 g
Sugar: 6 g
Fibre: 4 g

Print Recipe
Lightened up Clam Chowder
This chowder is lower in sodium than many commercial products as the fresh ingredients that it contains (including onions, turnip, thyme, and parsley) contribute to this soup’s delicious flavour.
Milk
Prep Time 20 minutes
Cook Time 20 minutes
Servings
10 cups
Ingredients
Prep Time 20 minutes
Cook Time 20 minutes
Servings
10 cups
Ingredients
Milk
Instructions
  1. Heat oil in a large deep pan.
  2. Add onions when pan is hot and cook until translucent.
  3. Add flour and stir to completely dissolve and thicken.
  4. Add milk, broth, clam juice, potatoes, turnip, salt & pepper, bay leaves, and thyme.
  5. Cook on low until potatoes and turnips are soft (~10 minutes).
  6. Meanwhile, roughly puree beans in a blender or food processor. Add to mixture above and continue monitoring potatoes & turnips for doneness.
  7. Add clams and corn and cook for another 5 minutes to allow flavours to blend.
  8. Remove bay leaves and serve – garnishing with fresh parsley - or cool fully and refrigerate to enjoy at a later date.
    Flour
Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!