Corn Chowder

A light, garden-fresh corn chowder at 186 calories. Sweet corn, tender potato, and a creamy milk base in one satisfying bowl.

This Corn Chowder proves that creamy and comforting does not have to mean heavy. Low-fat milk replaces the usual heavy cream, sweet corn and potato bring natural body and sweetness, and a trio of celery, onion, and green pepper builds a classic aromatic base that smells as good as it tastes. At 186 calories per serving, it is a wholesome, flavorful bowl that works equally well as a weeknight dinner or a make-ahead lunch.

Recipe Info

Serves: 4  |  Prep Time: 15 minutes  |  Cook Time: 25 minutes  |  Calories per serving: ~186

Nutrition per Serving (Estimated)

Protein: 7g  |  Fat: 5g  |  Carbohydrates: 31g  |  Fiber: 4g

Ingredients

• 1 tablespoon vegetable oil
• 2 tablespoons celery, finely diced
• 2 tablespoons onion, finely diced
• 2 tablespoons green bell pepper, finely diced
• 1 package (280g / 10oz) frozen whole kernel corn
• 1 cup raw potato, peeled and diced into 1cm / 1/2-inch pieces
• 2 tablespoons fresh parsley, chopped, plus extra to garnish
• 250ml / 1 cup water
• 1/4 teaspoon salt
• Freshly ground black pepper, to taste
• 1/4 teaspoon paprika
• 2 tablespoons plain flour
• 500ml / 2 cups low-fat or skim milk

Instructions

1. Saute the aromatics. Heat the oil in a medium saucepan over medium heat. Add the celery, onion, and green pepper and saute for 2 minutes, stirring frequently, until slightly softened.
2. Add the vegetables and simmer. Add the corn, diced potato, parsley, water, salt, pepper, and paprika. Bring to a boil, then reduce the heat to medium, cover, and cook for about 10 minutes, or until the potato is tender.
3. Make the milk slurry. Place 125ml / 1/2 cup of the milk in a jar with a tight-fitting lid. Add the flour and shake vigorously until completely smooth with no lumps.
4. Thicken the chowder. Gradually stir the milk-flour mixture into the cooked vegetables. Pour in the remaining milk and stir to combine.
5. Cook until thickened. Continue cooking over medium heat, stirring constantly, until the chowder comes to a boil and thickens to a creamy consistency, about 3 to 5 minutes.
6. Serve and garnish. Ladle into warmed bowls and garnish with freshly chopped parsley.

Serving Suggestions

• Serve with warm whole-grain bread or a toasted English muffin
• Top with a light sprinkle of shredded reduced-fat cheddar for extra flavor
• A dollop of plain low-fat yogurt adds a welcome tang and a touch of creaminess
• Pair with a simple tomato and cucumber salad for a balanced meal
• Add a pinch of smoked paprika to each bowl just before serving for extra warmth and color

Tips and Variations

• Frozen corn works perfectly here and is available year-round. Fresh corn cut from the cob is wonderful in summer and adds a natural sweetness.
• The flour-milk slurry method is the key to a smooth, lump-free chowder. Shake it well before adding and stir constantly once it hits the pot.
• For extra body, use a potato masher to lightly crush some of the cooked potato directly in the pot before adding the milk.
• Add a pinch of cayenne pepper along with the paprika if you prefer a little heat.
• This chowder is naturally vegetarian and easily made vegan by substituting unsweetened oat milk or soy milk for the dairy milk.

Why This Recipe Works

The smart swap here is using low-fat milk in place of heavy cream, which cuts the fat significantly without sacrificing the creamy, satisfying texture that makes chowder worth eating. The flour slurry technique thickens the broth naturally, giving it the body of a cream-based soup at a fraction of the calories. Corn and potato together provide a combination of natural sweetness, fiber, and complex carbohydrates that makes this bowl genuinely filling and nourishing.

Storage and Reheating

Store cooled chowder in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over medium-low heat, stirring frequently. The chowder will thicken further on standing. Add a splash of milk when reheating to return it to your preferred consistency. Not ideal for freezing as the potato can become grainy on thawing.

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Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

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