Healthy Corn Chowder

Corn Chowder Recipes

This article has the 5 Healthy Corn Chowder Recipes! Find vegan corn chowder, shrimp and corn chowder, chicken and corn chowder, bacon corn chowder, and corn chowder with potatoes.

Plus, I’ve shared directions on how to cook all 5 of the low calorie corn chowder recipes in a slow cooker, instant pot, or on the stove top!

Corn Chowder Recipes

And best of all, I’ve cut 100’s of calories and unhealthy fats from the typical corn chowder recipe. So you can have a big portion of healthy corn soup chowder for just 300 calories!

Healthy Corn Chowder

Ingredients in Low Calorie Corn Chowder

I have supplied 5 different corn chowder recipes below in the recipe card. This is why some of the proteins are optional.

Through the shopping list calls for almond milk, any unsweetened milk will work.

Corn Chowder Recipes

Shopping List for Skinny Corn Chowder Soup:

  • Olive oil spray
  • Gold potatoes 
  • Yellow onion 
  • Salt and Pepper
  • Garlic 
  • Rosemary
  • Thyme
  • Ground cayenne pepper
  • Corn (fresh or frozen)
  • Low-sodium chicken broth or vegetable broth
  • Unsweetened almond milk
  • Cornstarch
  • 0% Greek yogurt (or unsweetened cashew yogurt)
  • Red bell pepper 
  • Boneless skinless chicken breasts (optional)
  • Bacon (optional)
  • Shrimp (optional)
  • You can find measurements below in the recipe card!

Healthy Tips and Swaps

There are so many ways to change and modify this healthy corn chowder recipe. These tips can help you modify the recipe to suit your personal dietary needs.

Low Carb Corn Chowder

To make a low carb corn chowder, skip the potatoes and add in one of the proteins. I recommend the chicken, but shrimp is also a good choice. (See below in recipe card for Chicken or Shrimp corn chowder recipes.)

Low Sodium Corn Chowder

If you want to make low sodium corn chowder, skip the salt all together and add in some fresh lemon juice at the very end, right before serving. Start with 1 teaspoon of fresh lemon juice and add more as needed.

High Protein Corn Chowder

To make a protein corn chowder add in 3 scoops (or more) of unsweetened collagen powder or unflavored protein powder. Also, add in some chicken or one of the other protein supplied in the recipe card below.

Low Sugar Corn Chowder

Unfortunately corn has sugar, so making a low sugar corn chowder is pretty much impossible. You can balance this out a bit by using the low carb tips above (remove the potatoes) and the protein tips above (add in chicken and unflavored protein powder).

How to Make Low Calorie Corn Chowder

I like a chunky corn chowder, so I reserve some of the soup before blending it. Then I add the reserved chunky soup back in for a perfectly balanced creamed corn soup.

If you prefer a blended corn chowder potato soup, feel free to skip that step and blend it all up.

Corn Chowder Recipes

How to Make Skinny Corn Chowder 3 Ways:

Stove Top Directions:

  1. Spray a large pot with olive oil and heat over medium heat.
  2. Add in potato, onion, salt and pepper.
  3. Cook for 10 minutes, until lightly browned, then add in the garlic, rosemary, thyme and cayenne. Cook for 1-3 minutes until fragrant.
  4. Add in the corn, any chicken or shrimp you might using, broth, and almond milk.
  5. Bring to a boil on medium heat, then reduce heat to low and simmer for 2 hours.
  6. Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
  7. Use an immersion blender to blend the soup together until mostly smooth.
  8. In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
  9. 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.
  10. Mix well and serve hot. Top with bacon (if using).

Slow Cooker Directions:

  1. To a slow cooker add the potato, onion, salt, pepper, garlic, rosemary, thyme, cayenne, corn, chicken or shrimp (if using), broth, and almond milk.
  2. Cover and cook on HIGH for 3-4 hours or LOW for 6-8 hours.
  3. Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
  4. Use an immersion blender to blend the soup together until mostly smooth.
  5. In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
  6. 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.
  7. Mix well and serve hot. Top with bacon (if using).

Instant Pot Directions:

  1. Spray the inner pot with olive oil and preheat to sauté.
  2. Add in potato, onion, salt and pepper.
  3. Cook for 10 minutes, until lightly browned, then add in the garlic, rosemary, thyme and cayenne. Cook for 1-3 minutes until fragrant.
  4. Add in the corn, any chicken or shrimp you might using, broth, and almond milk.
  5. Scrape the bottom of the pot well to loosen any food and avoid a “Burn Reading”.
  6. Cover and seal. Cook on high pressure for 10 minutes, then do a quick release.
  7. Remove the cooked chicken and or shrimp to a plate. Scoop 2 cups of the corn chowder out and set aside.
  8. Use an immersion blender to blend the soup together until mostly smooth.
  9. In a medium bowl combine the corn starch and 1/4 cup hot water. Mix together and add to the chowder.
  10. 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.
  11. Mix well and serve hot. Top with bacon (if using).

Healthy Corn Chowder Recipes

This healthy corn chowder recipe is just 300 calories, and can be made many different ways! And if you need modifications (like low sodium or high protein) see above in the “Healthy Tips and Swaps” section.

Corn Chowder Recipes

Low Calorie Corn Chowder

Lose Weight By Eating
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!
5 from 4 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course dinner, Main Course
Cuisine American
Servings 10 servings
Calories 300 kcal

Ingredients
 
 

Corn Chowder with Potatoes:

Corn Chowder with Chicken:

Corn Chowder with Bacon:

Corn Chowder with Shrimp:

Vegan Corn Chowder:

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
Keyword healthy corn chowder, high protein corn chowder, low calorie corn chowder, low carb corn chowder, low sodium corn chowder, low sugar corn chowder
Tried this recipe?Let us know how it was!

You might also like this Low Calorie Creamed Corn Recipe!

Nutrition and Calories in Corn Chowder

The nutrition and calories in corn chowder below are based off 1 serving (1 cup) of corn chowder with potatoes. Should you desire to make the chicken corn chowder, bacon corn chowder, or shrimp corn chowder, the calories will be slightly higher. But the protein will be higher too.

And yes, I use real bacon in recipes. I find that if you use the real stuff, but just less of it (just 1/2 a strip of bacon per person) you get all the flavor, without all the calories. Plus people are more likely to eat healthy when they get the flavors they really love. Should you prefer to use turkey bacon, that’s great too!

Important Note: As a reminder, at Lose Weight By Eating it is my goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

More Weight Loss Recipes:

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