This healthy clam chowder is my favorite lower fat way to make the famous soup. NO heavy cream needed, and it can be gluten-free, if needed.
My family used to travel to California quite a bit, where I’d often partake of the fresh clam chowder near ocean shores. I’ve always had fond memories of the dish for that reason.
Most recipes I’ve seen and tried contain quite a bit of both dairy and gluten.
I’m opposed to neither, but I wanted to lighten my version up a bit.
This version uses milk, in lieu of heavy cream or half and half, and it can be made with brown rice flour instead of wheat.
Ingredients and substitutions
- Olive oil or butter – I like to use a combination of both.
- Yellow onion, celery, garlic
- Brown rice flour – Whole wheat or spelt can also be used.
- Canned clams
- Water or vegetable broth
- Milk – I typically use whole cow or goat milk.
- Dried thyme, paprika, bay leaves
- Red potatoes – I generally use red potatoes, as they’re lower in starch, but Yukon or russet both work as well.
- Salt and pepper
Recipe steps
Sauteing veggies…
Add in flour…
Stir in liquids…
Recipe tips
Sometimes, I add in a third can of clams (with juice), as I love them!
I keep the spice addition to a minimum, adding pinches of thyme and paprika, and a couple of bay leaves. I like the clams to shine through!
My clam chowder may not be as thick and creamy as some, but it’s a delicious version that is lighter in your belly and lower in fat and calories!
Healthy Clam Chowder
Ingredients
- 3 Tablespoons olive oil or butter (I use half olive oil, half butter)
- ½ large yellow onion chopped
- 2 celery stalks chopped
- 2 large garlic cloves minced
- 3 Tablespoons flour I use brown rice or whole wheat flour
- 2 10-ounce cans of clams plus liquid
- 2 cups water or vegetable broth
- 1 cup whole cow or goat milk
- big pinch dried thyme
- big pinch paprika
- 2 dried bay leaves
- ¾ pound red potatoes chopped into small, 1/4-1/2 inch cubes
- salt and black pepper to taste
Instructions
- Heat the oil and/or butter in a large pot over medium-high heat.
- Add the onion, celery, and garlic and saute until softened.
- Stir in the flour and cook for one minute.
- Add the water or broth, JUICE from 2 cans of chopped clams (reserve clams), milk, spices, bay leaves, and potatoes and stir to combine.
- Bring the soup to a simmer, stirring consistently (the mixture will thicken),
then reduce the heat to medium-low and cook 20 minutes, stirring often,
until the potatoes are tender. - Add clams and season to taste with salt and pepper; cook until clams are just firm, another 2-3 minutes.
Notes
Nutrition
If you have a chance to try this recipe, please leave a star rating and a comment below letting me know how you liked it!
I’m allergic to dairy. Which dairy free milk do you think would be tastiest here? I’m also allergic to almonds.
You might try unsweetened rice milk, though it will detract from the thickness and richness.