Recipe & Video: Seafood Chowder


There’s something really satisfying about a seafood chowder. And this lightened-up recipe is no different. Maybe it’s the generous chucks of imitation crab? The sweetness of the frozen corn? The creamy broth that will have you asking, “Are we sure this is the healthy version?”

Healthy, Without Sacrificing Flavor

There are a few secret ingredients necessary to replicate the rich flavors of a full-fat (and high sodium) chowder. The first is cauliflower. Cooked and blended cauliflower creates a thick puree that is the perfect base for soups and sauces that you are looking to make creamier. The other important ingredient you’ll need? Nutritional yeast. Nutritional yeast is similar to the yeast used to make fresh breads and baked goods, however this inactive product is used as a way to give foods a certain umami, or savoy taste without increasing the sodium. That’s why it makes for the perfect add-in when creating this healthy dish!

Seafood Chowder

Yield: 12 servings

Download a printable version of the recipe.


1 head of cauliflower
1 ½ cups fat-free milk
¼ cup nutritional yeast
¼ cup Parmesan cheese
4 cups cubed red or yellow potatoes
8-ounce can oysters with juice
Two 6.5-ounce cans chopped clams with juice
8 ounces clam juice
2 cups chopped carrots
1 cup chopped onion
1 clove garlic, minced
½ teaspoon thyme
½ teaspoon black pepper
12 ounces frozen corn
12 ounces imitation crab, broken up into chunks
2 Tablespoons chopped parsley


Chop cauliflower and boil or steam until very soft. Place cauliflower in blender with milk, yeast and Parmesan cheese. Blend until smooth, then pour mixture into a large (5-quart) pot over high heat.

Add potatoes, oysters and juice, clams and juice, clam juice, carrots, onions, garlic, thyme, and black pepper. Bring to a boil and cook for 5 minutes, then reduce heat and let simmer for 30 minutes.

Add corn and imitation crab, then simmer another 10 minutes or until potatoes and carrots are soft enough. Garnish with parsley and serve.

Nutritional Information Per Serving: 193 calories; 2.5 grams fat; 1 gram saturated fat; 30 mg cholesterol; 33 mg sodium; 29 grams carbohydrates; 4.5 grams fiber; 15 grams protein 

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Categories: EatWell