Healthy New England Clam Chowder
Healthy New England Clam Chowder turns chopped clams, tender potatoes, celery, onion, garlic, milk, and Greek yogurt into a creamy bowl that tastes cozy without feeling heavy.
Why You’ll Love This Recipe
- It tastes rich and creamy, but Greek yogurt keeps it lighter than classic heavy cream chowder.
- Potatoes make the soup filling, soft, and comforting.
- Canned chopped clams and bottled clam juice keep the recipe simple and affordable.
- The whole pot comes together in about 35 minutes with basic pantry ingredients.
Fabian’s Budget Tip: Use store brand canned clams and pour the liquid from the cans into your measuring cup before adding bottled clam juice. You get more seafood flavor without buying extra bottles, and the soup still tastes deeply savory.
Ingredients (Serves 4)
- 1 tablespoon olive oil (15 ml)
- 1 medium yellow onion, diced (150 g)
- 2 celery stalks, diced (100 g)
- 2 garlic cloves, minced (6 g)
- 1 1/4 pounds potatoes, diced into small cubes (565 g)
- 2 cups clam juice, including reserved liquid from the clams if available (480 ml)
- 1 teaspoon dried thyme (1 g)
- 1/2 teaspoon black pepper (1 g)
- 2 cans chopped clams, drained with liquid reserved, 6.5 ounces each (184 g each)
- 2 tablespoons whole wheat flour (16 g)
- 1 1/2 cups low fat milk (360 ml)
- 3/4 cup plain Greek yogurt (180 g)
- Salt, only if needed after tasting
Step-by-Step Instructions
1. Sauté the Onion, Celery, and Garlic
Warm the olive oil in a large soup pot over medium heat. Add the onion and celery. Cook for 5 minutes, stirring often, until the onion turns glossy and the celery starts to soften. Add the garlic and cook for 30 seconds, just until your kitchen smells savory and sweet.
2. Simmer the Potatoes
Add the diced potatoes, clam juice, thyme, and black pepper. Stir well and bring the pot to a gentle simmer. Cook for 12 to 15 minutes, until the potatoes feel tender when pierced with a fork but still hold their shape.
3. Add the Clams
Stir in the chopped clams. Keep the heat gentle. The soup should steam and barely bubble, not boil hard. This keeps the clams tender instead of chewy.
4. Make the Milk and Flour Slurry
Whisk the whole wheat flour with the milk in a bowl until smooth. Slowly pour the mixture into the pot while stirring. Simmer for 3 to 4 minutes, until the broth looks slightly thicker and coats the back of a spoon.
5. Stir in the Greek Yogurt
Reduce the heat to low. Spoon a little hot broth into the Greek yogurt and stir until smooth, then add it back to the pot. Heat gently for 2 to 3 minutes. The chowder should look creamy and silky, with tender potatoes and small pieces of clam in every spoonful.
6. Taste and Serve
Taste the chowder before adding salt because clam juice can be salty. Add a small pinch only if needed. Serve hot with extra black pepper on top.
Expert Troubleshooting & FAQs
Why did my Greek yogurt curdle?
The heat was likely too high. Keep the pot on low after adding the yogurt. Stir a little hot broth into the yogurt first so it warms slowly before it goes into the chowder.
Can I use canned clams for this chowder?
Yes. Canned chopped clams work very well here. They are affordable, easy to find, and already tender. Add them near the end so they do not overcook.
What potatoes work best?
Yukon Gold potatoes give the creamiest texture. Red potatoes also work because they hold their shape. Russet potatoes taste good too, but they break down more and make the chowder thicker.
How can I make the chowder thicker?
Simmer the milk and flour mixture for an extra minute or two while stirring. For a thicker texture, mash a few potato cubes against the side of the pot and stir them back into the soup.
Can I make this recipe gluten free?
Yes. Replace the whole wheat flour with 1 tablespoon cornstarch (8 g). Whisk it into the cold milk before adding it to the pot, then simmer gently until the chowder thickens.
Estimated Nutritional Facts
Per serving, estimate only:
- Calories: 285
- Protein: 24 g
- Carbs: 35 g
- Fats: 6 g
Healthy New England Clam Chowder
Ingredients
- 1 tablespoon olive oil (15 ml)
- 1 medium yellow onion, diced (150 g)
- 2 celery stalks, diced (100 g)
- 2 garlic cloves, minced (6 g)
- 1 1/4 pounds potatoes, diced into small cubes (565 g)
- 2 cups clam juice, including reserved liquid from the clams if available (480 ml)
- 1 teaspoon dried thyme (1 g)
- 1/2 teaspoon black pepper (1 g)
- 2 cans chopped clams, drained with liquid reserved, 6.5 ounces each (184 g each)
- 2 tablespoons whole wheat flour (16 g)
- 1 1/2 cups low fat milk (360 ml)
- 3/4 cup plain Greek yogurt (180 g)
- Salt, only if needed after tasting
Instructions
- 1. Sauté the Onion, Celery, and Garlic. Warm the olive oil in a large soup pot over medium heat. Add the onion and celery. Cook for 5 minutes, stirring often, until the onion turns glossy and the celery starts to soften. Add the garlic and cook for 30 seconds, just until your kitchen smells savory and sweet.
- 2. Simmer the Potatoes. Add the diced potatoes, clam juice, thyme, and black pepper. Stir well and bring the pot to a gentle simmer. Cook for 12 to 15 minutes, until the potatoes feel tender when pierced with a fork but still hold their shape.
- 3. Add the Clams. Stir in the chopped clams. Keep the heat gentle. The soup should steam and barely bubble, not boil hard. This keeps the clams tender instead of chewy.
- 4. Make the Milk and Flour Slurry. Whisk the whole wheat flour with the milk in a bowl until smooth. Slowly pour the mixture into the pot while stirring. Simmer for 3 to 4 minutes, until the broth looks slightly thicker and coats the back of a spoon.
- 5. Stir in the Greek Yogurt. Reduce the heat to low. Spoon a little hot broth into the Greek yogurt and stir until smooth, then add it back to the pot. Heat gently for 2 to 3 minutes. The chowder should look creamy and silky, with tender potatoes and small pieces of clam in every spoonful.
- 6. Taste and Serve. Taste the chowder before adding salt because clam juice can be salty. Add a small pinch only if needed. Serve hot with extra black pepper on top.
