Clam chowder is a New England classic. But let’s be honest, it’s not exactly light fare. Between the heavy cream, bacon and butter, one bowl can carry a whole day’s worth of saturated fat.
But with a few smart swaps, you can enjoy chowder season without the guilt.
“Clam chowder doesn’t have to be a nutritional splurge,” says Ulysses Wu, MD, chief epidemiologist at Hartford HealthCare. “With a few adjustments, you can keep the flavor and comfort while making it healthier.”
Here’s how it’s done.
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1. Trade cream for a lighter base
Traditional chowder calls for heavy cream, but that’s where most of the fat comes from.
“Try using 2% milk, plant-based milk or even evaporated skim milk instead,” says Dr. Wu. “You can also puree some of the potatoes to get that creamy texture naturally.”
Just be careful, as some of those plant-based milks are loaded with extra sweetener.
> Related: 7 Easy Swaps to Make Any Soup Healthier
2. Go easy on the bacon
Bacon brings smoky flavor, but also plenty of sodium and saturated fat.
“Cut the amount in half, or use turkey bacon instead,” Dr. Wu suggests. “You can also mimic that smoky flavor with smoked paprika or roasted chickpeas.”
You can even take it a step further and grill or even smoke some of those vegetables.
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3. Add more veggies
Chowder doesn’t have to be all potatoes and cream.
“Carrots, celery, corn or cauliflower add fiber and nutrients while making the soup heartier,” says Dr. Wu. “The more vegetables you add, the less room you’ll need for cream or extra fat.”
You can also cream or puree many of those vegetables, like corn, to add to that thicker texture.
> Related: Healthier Soup Series: Broccoli Cheddar
4. Watch the sodium
Between canned clams, broth and bacon, sodium sneaks in fast.
“Choose low-sodium broth and rinse canned clams before adding them,” Dr. Wu recommends. “Season with herbs like thyme, parsley and bay leaf to boost flavor without more salt.”
Or, give one of Dr. Wu’s favorite ingredients a try: fish sauce.
> Related: Healthier Soup Series: French Onion
Make room for a lighter bowl
Clam chowder will never be a low-calorie soup, but it doesn’t have to be a heavy hitter either.
“With a few swaps, you can make a version that’s lighter but still satisfying,” says Dr. Wu. “It’s about enjoying comfort food in a way that supports your health.”
So go ahead and grab the spoon. Just let the vegetables shine a little more, and the cream a little less.
