Healthy No-Cream Corn Chowder: Recipe

Corn Chowder is a great, hearty dish but can be higher in calories than desired. As the cooler months start to set in, I start becoming more conscious about creating healthy meals which satisfy my desire for warmth without making my jeans tighter. This dish is a quick healthy soup you can make on a rainy day or after work when all you want to do is hibernate.

healthy corn chowder recipe

Preparation Time: 10 minutes          /          Cooking Time: 30 minutes        /          Serves 6-8


  • 2 thyme springs
  • 250g fresh corn, cut off the cob
  • 1 brown onion, diced
  • 2 garlic cloves, crushed
  • 1 stalk of celery, finely diced
  • 1 Ruby Lou or Royal Blue potato, peeled and cubed
  • 2L chicken or vegetable stock
  • 250ml full cream mi;k
  • 30g plain flour
  • 5ml olive oil



  1. Heat the olive oil in a large saucepan.
  2. Add the thyme, onion, celery and garlic  to the saucepan and cook for 5 minutes.
  3. Add the flour then slowly start adding in the stock and the milk.
  4. Bring to the boil then simmer for 15 minutes.
  5. Add the potato and corn and simmer for a further 15 minutes..
  6. Discard the thyme stalks and serve.



Potential variations :

– Add some lean protein such as chicken at the end of the dish.

–  Serve with Cruskits smeared in a saffron mayonnaise. This can be simply made with 4 saffron threads ground in a mortar which are then mixed with 30g of a whole egg mayonnaise.

Lauren has travelled extensively, allowing her to experience different cultures around the world. This has fed her desire to travel and try as many cuisines as possible. Lauren's appreciation for food is grounded in the philosophy that food has a unique way of telling a story about family, friends or struggles. She believes food is a way of preserving culture and the stories of the people behind them. This has inspired her to create recipes and design events that ensure food from different cultures is accessible at home.


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