This Low Calorie Corn Chowder can be made several ways. Plus, you can make this in a slow cooker, instant pot, or on the stove top! Try this healthy corn chowder and pick the protein you want in the recipe card below.
Ingredients You’ll Need:
- Olive oil spray
- 2 gold potatoes
- 1 small yellow onion
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 20 ounces corn (fresh or frozen)
- 2 cups low-sodium chicken broth (or vegetable broth)
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup 0% Greek yogurt
- 1 red bell pepper
Low Calorie Corn Chowder
Healthy Corn Chowder Meal Prep and Storage
Meal Prep: This is a great meal prep soup. Make it ahead of time and cool completely. Then add to meal prep containers, cover and add to the fridge or freezer.
Storage: Leftovers can be frozen for up to a month. Will hold in the fridge for 5 days.
Reheating: Add to a sauce pot and heat over medium low until hot (about 5 minutes) or microwave for 1-2 minutes.
Low Calorie Corn Chowder Recipe
More Yummy Low Calorie Recipes:
Low Calorie Corn Chowder
These low calorie corn chowder recipes start at just 300 calories (recipes with chicken, shrimp, or bacon will have a few more calories per serving). I've even supplied you directions on how to make corn chowder in a slow cooker, instant pot, or on the stove top!Special Tip: This corn chowder freezes beautifully! Once cooled, move to gallon freezer bags and freeze flat. Once frozen solid, they stack well on their side in even the most packed freezer!
Ingredients
Corn Chowder with Potatoes:
- Olive oil spray
- 2 gold potatoes cut into 1/2 inch chunks
- 1 small yellow onion chopped
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 20 ounces corn fresh or frozen
- 2 cups low-sodium chicken broth or vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup 0% Greek yogurt
- 1 red bell pepper chopped
Corn Chowder with Chicken:
- Olive oil spray
- 2 gold potatoes cut into 1/2 inch chunks
- 1 small yellow onion chopped
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 2.5 cups corn fresh or frozen
- 1 ½ pounds boneless skinless chicken breasts
- 2 cups low-sodium chicken broth or vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup 0% Greek yogurt
- 1 red bell pepper chopped
Corn Chowder with Bacon:
- Olive oil spray
- 2 gold potatoes cut into 1/2 inch chunks
- 1 small yellow onion chopped
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 2.5 cups corn fresh or frozen
- 2 cups low-sodium chicken broth or vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup 0% Greek yogurt
- 1 red bell pepper chopped
- 3 sliced bacon cooked and crumbled
Corn Chowder with Shrimp:
- Olive oil spray
- 2 gold potatoes cut into 1/2 inch chunks
- 1 small yellow onion chopped
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 2.5 cups corn fresh or frozen
- 1 ½ pounds shrimp tails and veins removed
- 2 cups low-sodium chicken broth or vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup 0% Greek yogurt
- 1 red bell pepper chopped
Vegan Corn Chowder:
- Olive oil spray
- 2 gold potatoes cut into 1/2 inch chunks (optional)
- 1 small yellow onion chopped
- ¾ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
- ¼ teaspoon ground cayenne pepper
- 4 cups corn fresh or frozen
- 2 cups vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons cornstarch
- ½ cup unsweetened cashew yogurt
- 1 red bell pepper chopped
Instructions
Stove Top Directions:
- Spray a large pot with olive oil and heat over medium heat.
- Add in potato, onion, salt and pepper.
- Cook for 10 minutes, until lightly browned, then add in the garlic, rosemary, thyme and cayenne. Cook for 1-3 minutes until fragrant.
- Add in the corn, any chicken or shrimp you might using, broth and almond milk.
- Bring to a boil on medium heat, then reduce heat to low and simmer for 2 hours.
- Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
- Use an immersion blender to blend the soup together until mostly smooth.
- In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
- Shred the chicken (if using) and add back to the pot along with any shrimp you might be using, the reserved corn chowder, yogurt, and bell pepper.
- Mix well and serve hot. Top with bacon (if using).
Slow Cooker Directions:
- To a slow cooker add the potato, onion, salt, pepper, garlic, rosemary, thyme, cayenne, corn, chicken or shrimp (if using) broth and almond milk.
- Cover and cook on HIGH for 3-4 hours or LOW for 6-8 hours.
- Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
- Use an immersion blender to blend the soup together until mostly smooth.
- In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
- Shred the chicken (if using) and add back to the pot along with any shrimp you might be using, the reserved corn chowder, yogurt, and bell pepper.
- Mix well and serve hot. Top with bacon (if using).
Instant Pot Directions:
- Spray the inner pot with olive oil and preheat to sauté.
- Add in potato, onion, salt and pepper.
- Cook for 10 minutes, until lightly browned, then add in the garlic, rosemary, thyme and cayenne. Cook for 1-3 minutes until fragrant.
- Add in the corn, any chicken or shrimp you might using, broth and almond milk.
- Scrape the bottom of the pot well to loosen any food and avoid a "Burn Reading".
- Cover and seal. Cook on high pressure for 10 minutes, then do a quick release.
- Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
- Use an immersion blender to blend the soup together until mostly smooth.
- In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
- Shred the chicken (if using) and add back to the pot along with any shrimp you might be using, the reserved corn chowder, yogurt, and bell pepper.
- Mix well and serve hot. Top with bacon (if using).
Nutrition
Serving: 1cupCalories: 300kcalCarbohydrates: 64.4gProtein: 11.9gFat: 4.1gSaturated Fat: 0.6gCholesterol: 0mgSodium: 257mgPotassium: 962mgFiber: 9.3gSugar: 11.5gCalcium: 44mgIron: 8mg
Tried this recipe?Let us know how it was!
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Corn Chowder
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Article History:
- Originally written and published August 22, 2022 by Audrey Johns
- Updated on September 21, 2023 by Audrey Johns