Low FODMAP Corn Chowder Recipe

This creamy, chunky Low FODMAP Corn Chowder is made with sweet corn, tender potatoes, and smoky bacon, ready in just 40 minutes. The soup thickens naturally as the potatoes break down into the rich, savory broth. I make this comforting bowl whenever I need a safe, flavor-packed dinner.

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Why This Classic Works

Creating deep flavor without onions or garlic requires building layers carefully. I rely on the combination of smoky bacon fat and garlic-infused oil to provide that savoury base usually missing from diet-friendly soups.

I also discovered that blending just a portion of the corn and potatoes creates a luxuriously thick texture without needing heavy roux or gluten-free flour blends. It keeps the chowder rustic but smooth enough to feel indulgent.

Low FODMAP Corn Chowder Ingredients

• 6 slices bacon: Chopped roughly. Ensure it is cured without high fructose corn syrup or garlic powder.
• 2 tbsp garlic-infused olive oil: This adds the essential garlic aroma without the fructans.
• 1 cup scallion tops (green parts only): Chopped. discard the white bulbs to keep it low FODMAP.
• 2 cups potatoes: Yukon Gold or russet, peeled and diced into 1/2-inch cubes.
• 1 large carrot: Peeling and dicing it small adds sweetness and color without triggering symptoms.
• 2 cups canned sweet corn: Rinsed and drained thoroughly. Canned corn is generally lower in FODMAPs than fresh cobs; stick to 1/2 cup serving sizes.
• 4 cups low FODMAP chicken broth: Check labels for hidden onions or garlic, or make your own.
• 1 tsp dried thyme: Fresh thyme works too, just double the amount.
• 1/2 cup lactose-free heavy cream: Adds richness without the digestive distress.
• Salt and black pepper: To taste.

How To Make Low FODMAP Corn Chowder

1. Crisp the bacon: In a large soup pot or Dutch oven over medium heat, cook the chopped bacon until brown and crispy. Remove with a slotted spoon and set aside on a paper towel, leaving about 1 tablespoon of fat in the pot.
2. Sauté aromatics: Add the garlic-infused oil to the bacon fat. Add the carrots and scallion greens, sautéing for 3-4 minutes until the carrots slightly soften.
3. Simmer the soup: Add the diced potatoes, drained corn, dried thyme, and broth to the pot. Increase heat to high to bring to a boil, then reduce heat to medium-low and simmer uncovered for 15-20 minutes, or until potatoes are fork-tender.
4. Thicken the texture: Use an immersion blender to pulse the soup 3-4 times directly in the pot. You want to blend about one-third of the mixture to thicken the broth while leaving plenty of whole corn and potato chunks. Alternatively, mash some potatoes against the side of the pot with a wooden spoon.
5. Finish and serve: Stir in the lactose-free heavy cream and simmer for another 2 minutes to warm through. Taste and adjust with salt and generous black pepper. Serve hot, topped with the crispy bacon bits.

Recipe Tips

• Watch the corn portion: While sweet corn can be high FODMAP, canned and rinsed corn is safe in servings of up to 75g (about 1/2 cup). This recipe is designed to keep you within that safe limit per bowl.
• Thickening without flour: Blending the potatoes releases their natural starch, which thickens the soup beautifully. If you prefer it even thicker, you can mix 1 tablespoon of cornstarch with a splash of water and stir it in during the final simmer.
• Check your broth: Many store-bought broths contain onion and garlic juice. Look specifically for “digestive friendly” or “FODMAP friendly” brands, or use a bouillon powder that is certified safe.

What To Serve With Low FODMAP Corn Chowder

I love serving this chowder with a slice of toasted sourdough spelt bread, which is often well-tolerated on a low FODMAP diet. A simple side salad of arugula and cucumber with a lemon vinaigrette also cuts through the richness of the cream nicely.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove; avoid boiling vigorously as the cream may separate. Freezing is not recommended for this recipe as the texture of the potatoes and cream can become grainy upon thawing.

FAQs

• Is sweet corn actually low FODMAP?
  Fresh corn on the cob can be high in sorbitol, but canned corn kernels that are rinsed and drained are lower in FODMAPs. Monash University tests show that a serving of 75g (approx. 1/2 cup) is generally well tolerated.
• Can I make this dairy-free?
  Yes. Substitute the lactose-free heavy cream with canned coconut milk (full fat) or a neutral-tasting almond milk cooking cream. Coconut milk will add a slight sweetness that pairs well with the corn.
• Can I use fresh corn instead of canned?
  If you use fresh corn, the safe serving size drops significantly. It is safer to stick to canned, drained corn to ensure you aren’t consuming high levels of sorbitol.
• What if I can’t find garlic-infused oil?
  You can make your own by gently heating olive oil with smashed garlic cloves for 10 minutes, then removing and discarding the garlic solids completely before cooking. The fructans stay in the clove, while the flavor goes into the oil.

Try More Recipes:

• Low FODMAP Chicken And Rice Soup Recipe
• Low FODMAP Chicken Noodle Soup Recipe
• Low FODMAP Minestrone Soup Recipe

Nutrition

• Calories: 380
• Total Fat: 22g
• Saturated Fat: 9g
• Cholesterol: 45mg
• Sodium: 850mg
• Total Carbohydrate: 36g
• Protein: 12g