New England Clam Chowder Dairy Free and Low Fat
Indulge in the comforting flavors of classic New England clam chowder with this dairy-free and low-fat twist that doesn’t compromise on taste. This wholesome recipe features tender clams, hearty russet potatoes, and a medley of aromatic vegetables like onion, celery, and carrot, all simmered in a savory broth enriched with creamy, unsweetened coconut milk. Perfect for those seeking a lighter yet satisfying alternative, this chowder achieves its signature thickness by gently mashing some of the potatoes while keeping its rich texture intact. Seasoned with fragrant thyme and a hint of garlic, each bowl is packed with flavor while remaining light and healthy. Ready in just 45 minutes, this guilt-free comfort food is perfect for a cozy weeknight dinner and can be garnished with fresh parsley for an elegant finishing touch. Whether you're dairy-sensitive or simply looking to cut back on fats, this clam chowder is a delicious, nourishing option you'll crave again and again.
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Recipe Information
Ingredients
- 2 cups canned chopped clams (with juice)
- 2 cups low-sodium chicken or vegetable broth
- 1 cup unsweetened coconut milk
- 2 medium russet potatoes, peeled and diced
- 2 stalks celery stalks, diced
- 1 carrot, diced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 bay leaf
- 1 teaspoon thyme, dried
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons parsley, chopped (optional garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion, celery, and carrot. Sauté for 5-7 minutes until the vegetables are softened.
Add the minced garlic and cook for another 1 minute until fragrant.
Stir in the peeled and diced potatoes, bay leaf, thyme, salt, and black pepper.
Pour in the clam juice from the canned clams (reserve the clams for later) and the chicken or vegetable broth.
Bring the mixture to a boil, then reduce the heat to medium-low. Cover and simmer for 15 minutes or until the potatoes are tender.
Remove the bay leaf and use a potato masher to gently mash some of the potatoes in the pot to thicken the soup. Leave most of the potatoes whole for texture.
Stir in the coconut milk and the chopped clams. Simmer for 5 more minutes to heat through.
Taste and adjust seasoning with additional salt and pepper if needed.
Ladle the chowder into bowls and garnish with freshly chopped parsley, if desired. Serve warm.
Nutrition Facts
Calories |
942 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 111 mg | 37% | |
| Sodium | 3882 mg | 169% | |
| Total Carbohydrate | 123.7 g | 45% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 13.5 g | ||
| Protein | 59.3 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 753 mg | 58% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 3404 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
