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Recipe: Clam chowder

| Healthy You | Eating Right | Recipes

Bowl of lightened up New England clam chowder.

Healthier coastal favorite soup.

Clam chowder is a crowd favorite for good reason. It’s hearty and warms you up from the inside. This healthier version of New England clam chowder is just as flavorful as the original.

Serves 8


  • 2 tablespoons unsalted butter
  • 2 tablespoons flour
  • 1 large white onion, finely chopped
  • 2 medium russet potatoes, peeled and cubed small
  • 3 cups 2% milk
  • 1 cup vegetable broth
  • 2 (10-ounce) cans clams, drained, juice reserved
  • 2 bay leaves
  • 1 teaspoon thyme
  • 2 tablespoons fresh chopped parsley
  • Kosher salt and fresh pepper
  • 1 cup fresh corn
  • Oyster crackers, optional for serving


In a large pot, melt butter. Add onions, and heat on low until onions are translucent, 5 to 8 minutes.

Add flour and stir for 1 to 2 minutes.

Add the milk, vegetable broth, reserved clam juice, potatoes, bay leaves, thyme and salt and pepper to taste.

Bring to a boil, then cover and cook on low until potatoes are soft, about 10 minutes.

Remove half of the soup and discard bay leaves, put soup in blender and blend until smooth. Return to the pot.

Add clams, corn and adjust salt if needed and cook another 5 minutes.

Serve and garnish with fresh parsley and optional oyster crackers.

Nutrition Facts (per serving):
209 calories, 6g fat, 209.5mg sodium, 23.5g carbohydrates, 16g protein, 2g fiber, 6g sugar

Adapted from: Skinny Taste
Reviewed by PeaceHealth dietitians and nutritionists.