A lower-calorie way to make Clam Chowder
Clam Chowder — with potatoes, white beans and whole-grain toast
Clams, potatoes and white beans create a creamy New England-style chowder with very little bacon, about 445 calories per serving.
A small amount of bacon flavors the onion base, then potatoes simmer in clam broth. Part of the potato and beans is mashed before milk and clams enter. The chowder should coat a spoon yet show whole potato and tender clams, with no split cream, flour paste or bacon grease on the surface.
What changes—and what stays
From with heavy cream, butter, bacon and crackers often 650–900 kcal to 445 calories
Mash potato and white beans for body, use low-fat milk and limit bacon instead of heavy cream and butter. Clam liquor, browned bacon, celery, thyme, white pepper, milk and parsley build briny New England depth.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Mash potato and white beans for body, use low-fat milk and limit bacon instead of heavy cream and butter | Clam liquor, browned bacon, celery, thyme, white pepper, milk and parsley build briny New England depth. |
How the flavor stays
Clam liquor, browned bacon, celery, thyme, white pepper, milk and parsley build briny New England depth.
A cost rule that survives inflation
Potatoes, beans, milk and canned clams create eight bowls, while a little bacon flavors the entire pot.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 900 gclams with reserved juice
- 1.2 kgpotatoes
- 500 gwhite beans, drained
- 300 gonion
- 250 gcelery
- 1.2 llow-fat milk
- 1 lclam and vegetable broth
- 80 glean bacon
- 300 gwhole-grain bread
- 25 gthyme and parsley
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Brown a small bacon amount
Cook finely diced lean bacon until brown, then lift it out and leave only a thin film
Look for: The pieces are crisp and the pot has brown fond without a deep pool of fat
Step 2 · follow the visible cue
Simmer even potato pieces
Cook onion and celery, then simmer equal potatoes in clam broth until just tender
Look for: The cubes can be pierced but retain clean edges in a clear aromatic broth
Step 3 · follow the visible cue
Mash only part for body
Mash roughly one-third of the potato with white beans and stir it back into the pot
Look for: The broth becomes creamy while many whole potato cubes and beans remain visible
Step 4 · follow the visible cue
Add milk and clams without boiling
Heat milk gently, add clams only until tender and finish with herbs and crisp bacon
Look for: The chowder is smooth around whole clams and potato with no skin or grease film
Calories at the same serving size
200 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Clam Chowder within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
Cool Clam Chowder within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
Frequently asked questions
Can Clam Chowder be prepared a day ahead?
Yes. Keep crisp, fresh, and starchy components separate, then combine only during gentle reheating. Cool Clam Chowder within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
What does the calorie figure for Clam Chowder include?
It covers one of the stated servings and only the listed ingredient quantities, not extra sides or sauces. Mash potato and white beans for body, use low-fat milk and limit bacon instead of heavy cream and butter.
- clams with reserved juice900 g
- potatoes1.2 kg
- white beans, drained500 g
- onion300 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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