Corn Chowder

Corn Chowder

Corn chowder is usually made with cream and butter — and filled with fat and calories. We created this lighter version that’s every bit as tasty.

3.73 from 22 votes

Corn Chowder

Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 6 servings, approx. 1 cup each
Calories 149 kcal


  • 1 Tbsp. olive oil
  • ½ medium celery stalk, finely chopped
  • 2 Tbsp. onion, finely chopped
  • 2 Tbsp. green bell pepper, finely chopped
  • 1 (10 oz.) bag frozen whole kernel corn
  • 1 medium potato (red, white rose, or Yukon gold), peeled, cubed
  • 3 cups low-fat milk (1%), divided use
  • ½ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. ground paprika
  • ground white pepper (to taste; optional)
  • 2 Tbsp. whole-wheat flour
  • 2 Tbsp. fresh parsley, chopped


  1. Heat oil in medium saucepan over medium-high heat.

  2. Add celery, onion, and bell pepper; cook, stirring frequently, for 3 to 4 minutes, or until onion is translucent.

  3. Add corn, potato, 2½ cups milk, salt, paprika, and pepper (if desired). Bring to a boil. Reduce heat to medium; gently boil, covered, for 6 to 8 minutes, or until potatoes are tender-crisp.

  4. Combine ½ cup milk and flour in a small bowl; whisk to blend.

  5. Gradually add flour mixture to corn mixture; cook, stirring constantly, for 4 to 6 minutes, or until soup thickens. Serve with parsley garnish.

Nutrition Facts
Corn Chowder
Amount Per Serving (1 serving)
Calories 149 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 6mg2%
Sodium 255mg11%
Carbohydrates 24g8%
Fiber 2g8%
Sugar 8g9%
Protein 7g14%
* Percent Daily Values are based on a 2000 calorie diet.

Portion Fix Containers
1½ Yellow
½ tsp.

2B Mindset Plate It!
A great FFC as part of lunch.

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