Low FODMAP Clam Chowder Recipe

This creamy Low FODMAP Clam Chowder is made with tender chopped clams, crispy bacon, leek greens, diced potatoes, and rich lactose-free cream. The result is a velvety, savory soup that delivers all the classic New England flavor without the stomach ache. This recipe makes a perfect cozy winter dinner or comforting lunch for four people.

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Low FODMAP Clam Chowder Ingredients

Base & Vegetables:

• 3 slices bacon, chopped (check label for no onion/garlic)
• 1 Tbsp garlic-infused olive oil (optional)
• 1 cup leek greens, sliced (green tops only)
• 1/3 cup celery, finely diced
• 1 small carrot, finely diced
• 2 Tbsp lactose-free butter

Liquids & Thickener:

• 3 Tbsp gluten-free all-purpose flour (ensure it contains xanthan gum) OR 2 Tbsp cornstarch
• 2 cups low FODMAP chicken or vegetable broth
• 1 cup clam juice (from the cans, add water if needed)
• 1 1/2 cups lactose-free whole milk
• 1/2 cup lactose-free cream or half-and-half

Clams & Seasoning:

• 2 cans (6.5 oz each) chopped clams, drained (juice reserved)
• 2 medium waxy potatoes (like Yukon Gold), peeled and cubed
• 1 bay leaf
• 1/2 tsp dried thyme
• 1/4 tsp smoked paprika (optional)
• Salt and black pepper, to taste
• 1–2 Tbsp fresh parsley, chopped (for garnish)

How To Make Low FODMAP Clam Chowder

1. Prepare the ingredients: Dice the potatoes, celery, and carrot into small, even pieces. Slice the green tops of the leeks (discard the white parts). Drain the clams, saving the juice.
2. Crisp the bacon: In a large soup pot, cook the chopped bacon over medium heat for 5–7 minutes until crispy. Remove the bacon with a slotted spoon and set it aside, keeping the flavorful fat in the pot.
3. Sauté the vegetables: Add the butter and garlic-infused oil to the bacon fat. Add the leek greens, celery, and carrot. Stir often and cook for 4–5 minutes until the vegetables soften.
4. Make the roux (thickener): Sprinkle the gluten-free flour over the vegetables. Stir constantly for 1–2 minutes. This cooks out the raw flour taste and helps thicken the soup later. (If using cornstarch instead, skip this step).
5. Add liquids and potatoes: Slowly pour in the reserved clam juice and broth while stirring to prevent lumps. Add the diced potatoes, bay leaf, thyme, and paprika.
6. Simmer the soup: Bring the pot to a boil, then lower the heat. Let it simmer gently for 15–20 minutes until the potatoes are tender when pierced with a fork.
7. Add the dairy: Turn the heat to low. Stir in the lactose-free milk and cream. (Note: If you used cornstarch instead of flour, mix the cornstarch with a little cold milk first, then stir it into the soup here).
8. Add the clams: Stir in the chopped clams and most of the crispy bacon. Simmer very gently for just 3–5 minutes. Do not let it boil hard, or the clams will become rubbery.
9. Season and serve: Remove the bay leaf. Taste the chowder and add salt and pepper. Ladle into bowls and top with the remaining bacon and fresh parsley.

Recipe Tips

• Don’t Overcook the Clams: Canned clams are already cooked. You only need to warm them through at the very end. If you boil them or cook them too long, they will turn tough and chewy.
• Leek Greens Only: The white bulb of the leek contains high amounts of FODMAPs. The green tops provide a delicious onion-like flavor that is safe for sensitive stomachs.
• Thickening the Soup: A “roux” is a mixture of fat and flour used to thicken sauces. By cooking the gluten-free flour with the butter and veggies first, you ensure the soup is creamy, not powdery.
• Watch the Celery: Celery is safe on a low FODMAP diet in small servings (about 10g per person). This recipe uses a small amount divided by four servings to keep it safe.

What To Serve Low FODMAP Clam Chowder

This rich chowder is a meal in itself, but it pairs perfectly with carbohydrates for dipping. Serve it with a slice of toasted gluten-free sourdough or a warm gluten-free baguette. Traditional oyster crackers (if you can find a gluten-free version) are a classic topping. For a lighter side, a simple green salad with a lemon vinaigrette helps cut through the richness of the cream.

How To Store Low FODMAP Clam Chowder Leftovers

• Refrigerate: Allow the chowder to cool completely, then store it in an airtight container in the fridge for up to 3 days. Reheat gently on the stove over low heat.
• Freeze: Cream-based soups can separate and become grainy when frozen. It is best to enjoy this fresh. If you must freeze it, do so without the milk/cream, and add the dairy when you reheat it.

Low FODMAP Clam Chowder Nutrition Facts

• Serving Size: 1 bowl (approx. 1/4 of recipe)
• Calories: 380 kcal
• Total Fat: 18g
• Saturated Fat: 8g
• Cholesterol: 65mg
• Sodium: 850mg
• Total Carbohydrate: 28g
• Dietary Fiber: 2g
• Sugars: 5g
• Protein: 24g

Frequently Asked Questions

• Can I use fresh clams instead of canned? Yes, but it requires more work. You will need to steam fresh clams until they open, chop the meat, and strain the steaming liquid to use as the broth. Canned clams are a convenient and tasty alternative.
• Is this recipe dairy-free? This recipe uses lactose-free dairy, which is real dairy that has the lactose sugar removed. If you need it to be completely dairy-free (vegan), you can substitute the milk with canned coconut milk or almond milk, though the flavor will change.
• Why do I need to save the clam juice? The liquid inside the can of clams is packed with oceanic flavor. Using it as part of your soup base makes the chowder taste much more authentic than using chicken broth alone.

Try More Recipes:

• Low FODMAP Cioppino Recipe
• Low FODMAP Chili con Carne Recipe
• Low FODMAP Carrot and Ginger Soup Recipe