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Healthy lower fat clam chowder recipe

Healthy, Gluten-Free Clam Chowder

This clam chowder is my favorite healthier, lower fat way to make the famous soup - Made with brown rice flour, goat milk, and LOTS of chewy, high protein clams!

Course Soup
Cuisine Gluten-Free, Sugar-Free
Prep Time 10 minutes
Cook Time 20 minutes
0 minutes
Total Time 30 minutes
Calories 156kcal


  • 2 Tbsp olive oil or butter (I use one tablespoon of each)
  • 1/2 large yellow onion chopped
  • 2 celery stalks chopped
  • 1 large garlic clove minced
  • 3 Tbsp brown rice flour
  • 3 10-ounce cans of clams plus liquid
  • 2 cups water or broth
  • 1 cup goat milk (can also use cow's milk, if desired)
  • big pinch dried thyme
  • big pinch paprika
  • 2 bay leaves
  • 1 pound red potatoes chopped into small, 1/4-1/2 inch cubes
  • salt and black pepper


  • 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 distribute evenly.

  • 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.


Nutrition facts based on using olive oil and water. WW SmartPoints: 5


Calories: 156kcal | Carbohydrates: 21.5g | Protein: 3.9g | Fat: 6.4g | Fiber: 1.9g | Sugar: 3.2g