Low Fat Potato Corn Chowder

Low Fat Potato Corn Chowder

On a snowy winter day, there’s nothing like a hot bowl of homemade soup to warm you up!

The good news is this warm and cozy comfort food isn’t high in fat. This chowder uses slimming potatoes and non-dairy milk instead of fattening cream for its richness and creaminess.

So grab a pair of thick and cozy socks and whip up some of this scrumptious soup … and then enjoy the yummy compliments passed around the table to you.

Low Fat Potato Corn Chowder

A great main dish for any meal! Rich and creamy without all the fat of traditional potato corn chowder.
Prep Time 5 mins
Cook Time 18 mins
Course Soup
YIELD 4 servings
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  • 2 ribs celery, diced
  • 1 small carrot, diced - optional
  • 1 medium yellow onion, diced
  • 2 tablespoons olive oil
  • 5 medium potatoes
  • 2 cups water - or a mild vegetable stock or broth
  • 2 bay leaves
  • 1 tablespoon granulated onion - (3 teaspoons)
  • 1 tablespoon dried parsley
  • 1/2 teaspoon granulated garlic
  • pinch dried rubbed sage
  • 2 cups plain, unsweetened soy or cashew milk - (not vanilla-flavored)
  • 1/4 medium red bell pepper, diced - optional
  • 1 1/2 cups organic corn kernels
  • 1 teaspoon salt - or to taste


  • Prepare celery, carrot, and onions. (I use my vegetable chopper.)
  • In a large pot, sauté onions, celery, and carrot in oil over medium heat until onions begin to appear translucent (about 8 minutes).
  • Meanwhile, peel potatoes if desired. Dice into small dices. (I use my vegetable chopper to make fast work of this.)
  • Turn heat to high and add potatoes, water, and seasonings. Cover and bring to boil. Reduce heat and simmer until potatoes are tender (about 10 minutes).
  • Meanwhile, pour milk into blender.
  • When potatoes are tender, remove approximately 1 cup of soup from pan and add it to milk in blender.
  • Stir diced pepper into soup and continue simmering.
  • Add salt to blender mixture and blend until creamy. Add this mixture to pan along with corn and stir. Cook until hot.
  • Discard bay leaf. Season to taste.
    Serve hot.

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Keywords: gluten-free, potato recipe, soup, vegan
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  1. I made this chowder, and we really loved it. It’s easy to make and very tasty. I added a couple more carrots than the recipe called for, because I like a lot of carrots in soup. I also added the wooly, fluffy socks!

  2. I made this soup last weekend for a church potluck and managed to get a cup for myself 🙂 I really enjoyed it and heard a couple of others mention that they did as well. I will be making it again very soon for my family.

  3. Dear Jennifer,
    I will make this today, and alternate skim milk for the soy or almond milk, use actual garlic clove and leeks to get more onion flavor. i prefer cooking as close to the earth as possible and the garlic and onion powders are salty products which do not seem necessary when you can use the real thing. I am curious about the choice of soy or almond milk products. Why would I choose this over the cows milk which I have on hand? Do you prefer the taste, or is this for those lactose intolerant folks?

    1. Yes! By all means, use fresh leeks and garlic. Fresh is always best. I often use the dried herbs because many of my clients feel they don’t have time to be sure to have the fresh on hand and the dried are more convenient to use. But if you can use fresh, then all the better. : )

      As a weight loss consultant, I develop my recipes with weight management and good health as my primary objectives. Among the many factors that influence my choice of milk to use in this recipe are several long-term studies (including the Harvard’s Health Professionals Study and the one by Catherine S. Berkey of Harvard Medical School and Brigham and Women’s Hospital) that have shown that even low-fat dairy products can contribute to weight gain. All of my clients who have opted to eliminate dairy from their diets have experienced easier weight loss after removing dairy than when they included dairy in their diets. This is not to say one cannot lose weight while consuming dairy; however, removing dairy from the diet has been turning point toward success for many of my clients. (Be assured that I always assess the diet of my clients and educate them on proper steps to take for good bone health.)

      So I try to make cooking easier for my clients and others who are wanting to lose weight by offering dairy-free recipes. Of course, if one opts to use cow’s milk, they are always free to make that substitution.

      I hope you enjoyed the chowder. : )

  4. Question about the milk. I don’t like to drink store bought rice or almond milk because of the gelling/gum additives in it (ultra sensitive gut and inflammatory issues). Soy milk is out of the question for me due to hypothyroidism (which is not treated with drugs). I do allow myself goat milk in recipes (much less frequently cow milk or cream) but I don’t generally drink any animal milks. With that in mind is it okay to replace the milks in your recipes with goat milk?

    Note: I just bought a nut milk bag from Amazon so plan to try making my own almond or other nut milks soon.

    1. Hi Maggie,

      That’s a great question. I would just replace the milk in my recipes with homemade cashew milk. (No nut bag needed.)

      To make your own cashew milk simply blend 1/4 cup raw cashews with 1 cup water. That’s it!
      You can use more or less water depending on how thick you want your milk to be, but that’s the ratio I would use for most of my recipes.

      Hope this helps.


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