This creamy Low FODMAP Seafood Chowder is made with tender potatoes, fresh shrimp, white fish, lactose-free cream, and savory garlic-infused oil. The result is a rich, comforting soup that is gentle on digestion without sacrificing any delicious flavor. It is a perfect cozy winter dinner for the whole family and makes enough for 4 generous servings.

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Low FODMAP Seafood Chowder Ingredients

2 tbsp garlic-infused oil (ensures garlic flavor without the FODMAPs)
4 scallions, green parts only, thinly sliced
2 medium carrots, diced
2 celery stalks, diced (keep portions small)
2 medium potatoes (about 500g total), peeled and diced
3 cups (720 ml) low FODMAP chicken or seafood broth (ensure no onion or garlic ingredients)
1 cup (240 ml) lactose-free milk
3/4 cup (180 ml) lactose-free heavy cream or half-and-half
1 tbsp cornstarch mixed with 2 tbsp cold water (slurry)
1 tsp dried thyme
1/2 tsp smoked paprika (optional)
1 to 1 1/4 tsp salt, to taste
1/4 tsp black pepper
250g raw shrimp, peeled and deveined
200g white fish (cod, haddock, or halibut), cut into chunks
1 (165g) can clams, drained (optional)
1 tbsp fresh lemon juice
2 tbsp chopped fresh parsley (for garnish)

How To Make Low FODMAP Seafood Chowder

Sauté the vegetables: In a large pot, heat the garlic-infused oil over medium heat. Add the green parts of the scallions, diced carrots, and diced celery. Cook for about 5 minutes, stirring often, until the vegetables begin to soften.
Simmer the potatoes: Stir in the diced potatoes, dried thyme, smoked paprika, salt, and black pepper. Pour in the broth and bring the mixture to a boil. Reduce the heat and let it simmer for 12–15 minutes until the potatoes are very tender.
Add the dairy: Pour in the lactose-free milk and lactose-free cream. Stir gently and let the soup simmer. Do not let it boil vigorously, as this can affect the texture of the milk.
Thicken the soup: Mix the cornstarch with the cold water in a small cup until smooth. Stir this mixture into the pot. Cook for 2–3 minutes until the chowder thickens slightly.
Cook the seafood: Add the white fish chunks and raw shrimp to the pot. Simmer for 3–5 minutes until the shrimp are pink and the fish flakes easily. Be careful not to overcook the seafood.
Finish and serve: Stir in the canned clams (if using) and the lemon juice. Taste the soup and add more salt, pepper, or lemon if needed. Serve hot with a sprinkle of fresh parsley.

Recipe Tips

Watch the Scallions: Always use only the green tops of the scallions. The white bulbs contain fructans, which can trigger IBS symptoms, while the green parts are low FODMAP and safe to eat.
Don’t Overcook Seafood: Shrimp and white fish cook very quickly. Add them at the very end and keep the heat on a gentle simmer to ensure they stay tender and juicy rather than rubbery.
Garlic Oil Matters: Since you cannot use fresh garlic cloves on a low FODMAP diet, garlic-infused oil is essential. It provides that classic savory flavor without the digestive issues.
Thickening Advice: If you prefer a very thick chowder, you can slightly increase the amount of cornstarch. If you prefer a thinner soup, you can skip the cornstarch step entirely.

What To Serve Seafood Chowder

This rich chowder is a complete meal on its own, but it pairs beautifully with simple sides. Serve it with a slice of low FODMAP sourdough bread or gluten-free crusty rolls to soak up the creamy broth. A simple green salad with a lemon vinaigrette also helps cut through the richness of the cream. For a crunchy topping, you can add oyster crackers (check the label to ensure they are IBS-friendly).

How To Store Seafood Chowder Leftovers

Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over medium-low heat.
Freeze: It is not recommended to freeze this chowder. Cream-based soups often separate and become grainy when thawed. Potatoes can also become mealy in the freezer. It is best enjoyed fresh or from the fridge.

Low FODMAP Seafood Chowder Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 380 kcal
Total Fat: 18g
Saturated Fat: 9g
Cholesterol: 145mg
Sodium: 850mg
Total Carbohydrate: 28g
Dietary Fiber: 3g
Sugars: 6g
Protein: 26g

Frequently Asked Questions

Can I use regular milk and cream? Yes. If you do not have lactose intolerance or are not following a low FODMAP diet, you can use regular whole milk and heavy cream in equal amounts.
What is the best fish to use? Firm white fish works best because it holds its shape in the soup. Cod, haddock, halibut, or pollack are excellent choices. Avoid delicate fish like sole, which may break apart too easily.
Is this recipe gluten-free? Yes, this recipe is naturally gluten-free because it uses cornstarch for thickening instead of wheat flour. However, always double-check the labels on your broth and spices to ensure they are certified gluten-free.
Can I skip the clams? Absolutely. The clams add a nice briny flavor, but if you don’t like them or don’t have them on hand, you can simply omit them or replace them with a little extra fish or shrimp.

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