Milly Gaines
Clam chowder is a soup made from seafood, with a milk or tomato base. It usually includes vegetables like potatoes, onions, celery, and carrots, as well as small pieces of bacon. While any kind of seafood can go into chowder, the most popular fish to use is clams. Traditional clam chowder is close to being keto-friendly, but the high-carb potatoes make it unsuitable. However, there are keto-friendly clam chowder recipes that replace the potatoes with low-carb alternatives such as daikon radishes, cauliflower, or celery root. These recipes are typically creamy, healthy, and can be prepared in less than 30 minutes.
| Characteristics | Values |
|---|---|
| Carbohydrates | 10g net carbs per serving |
| Preparation time | Less than 30 minutes |
| Ingredients | Clams, Celery, Chicken broth, Red bell pepper, Daikon radishes, Bacon, Onion, Bay leaf, Dried thyme, Heavy whipping cream, Fresh parsley, Cauliflower, Almond milk, Coconut milk |
| Nutritional benefits | Good source of iron and healthy fats |
| Gluten | Gluten-free |
| Egg | Egg-free |
| Nuts | Nut-free |
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What You'll Learn
Keto clam chowder is low-carb and gluten-free
Traditional clam chowder is typically made with a milk or tomato base and includes vegetables like potatoes, onions, celery, and carrots, as well as small pieces of bacon. While it is a delicious and comforting soup, the high-carb potatoes make it unsuitable for a keto diet.
However, there is good news for clam chowder lovers who are on the keto diet. Keto clam chowder is a thing, and it is low-carb and gluten-free. The keto version typically replaces the potatoes with low-carb alternatives such as celery root (aka celeriac), cauliflower florets, chopped turnips, rutabaga, radishes, or daikon radishes. These substitutions provide a similar texture and bite to potatoes while keeping the carb count low.
In addition to the potato substitutes, keto clam chowder includes clams, of course, which are a great source of iron and healthy fats. You can use fresh or canned clams, but be aware that canned clams may affect the flavor of the chowder. Other ingredients in a keto clam chowder can include bacon, onion, celery, chicken broth or clam juice, and heavy whipping cream or coconut milk for dairy-free options. Some recipes also include spices like paprika, basil, oregano, and onion powder, and thickeners like xanthan gum or arrowroot powder.
Keto clam chowder is a quick and easy meal that can be made in less than 30 minutes, making it a convenient and tasty option for those following a keto diet. It is a comforting and creamy soup that is perfect for chilly winter nights.
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It uses cauliflower, radishes, or celery root instead of potatoes
Traditional clam chowder is typically made with potatoes, which are high-carb and not keto-friendly. However, keto clam chowder recipes substitute potatoes with low-carb alternatives like cauliflower, radishes, or celery root (aka celeriac).
Cauliflower is a popular substitute for potatoes in keto clam chowder. It provides a similar texture and bite to soft potatoes, adding a nice texture that some people prefer over traditional potatoes. Frozen riced cauliflower can be used as a convenient time-saving option, or it can be steamed or cooked in the microwave.
Radishes, specifically daikon radishes, are another great option for replacing potatoes in keto clam chowder. They provide a similar "potato vibe" without the carbs, giving the chowder a comforting feel. Regular radishes or chopped radishes can also be used if daikon radishes are unavailable.
Celery root (celeriac) is also used as a potato substitute in keto clam chowder. It is a natural choice since classic clam chowder recipes often contain celery along with potatoes. Celery root provides a slight hint of celery flavour to the soup, "killing two birds with one stone." If celery root is unavailable, cauliflower florets or other alternatives like chopped turnips, rutabaga, or even radishes can be used instead.
These low-carb alternatives to potatoes allow people on a keto diet to enjoy a comforting bowl of clam chowder without compromising their dietary restrictions.
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Clams can be fresh or canned
Fresh clams will need to be cleaned and scrubbed before use. If the clams are open, they are dead and should be discarded. Fresh clams should be stored in the refrigerator and used within two days of purchase.
Canned clams are a convenient option, as they are already cooked and shelled. They can be found in the tuna fish aisle of most grocery stores. However, the flavour of canned clams may not be as good as fresh clams, and they can be more expensive.
If you are using fresh clams, you will need to cook them before adding them to the chowder. This can be done by boiling them in water for a few minutes until they open. The clam meat can then be removed from the shells and added to the chowder.
Clams are a great source of protein and iron, and they are low in carbohydrates, making them a perfect choice for a keto clam chowder. Whether you use fresh or canned clams, your chowder is sure to be delicious and nutritious!
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Bacon, onion, and celery are cooked in bacon grease
Preparing the Bacon Grease
Start by dicing up 3-6 slices of bacon and cooking them in a pan. The amount of bacon used can vary depending on your preference and the desired level of bacon flavour in the chowder. Cook the bacon until it reaches your desired level of crispness. Thick-cut bacon is recommended for a heartier texture and more robust flavour.
Cooking the Vegetables
Once the bacon is cooked, it's time to add the onion and celery to the bacon grease in the pan. It is suggested to finely mince or chop the onion beforehand to ensure even cooking. The celery can be diced or sliced, depending on your preferred texture. Cook the vegetables in the bacon grease until they become soft and slightly translucent. This step adds a depth of flavour to the vegetables and forms the aromatic base of your clam chowder.
Building Flavour
While the vegetables are cooking, you have the option to enhance the flavour further. You can add spices and herbs like garlic, paprika, basil, oregano, or even a bay leaf to the bacon grease and vegetables. Cooking these ingredients together allows their flavours to meld and creates a complex taste profile for your chowder.
Combining Ingredients
Once the bacon is cooked and the vegetables are soft, it's time to combine all the ingredients. Transfer the cooked bacon and vegetables into a crockpot or a large pot. At this stage, you can also add the clams, either canned or fresh, and any liquid ingredients such as broth, almond milk, or cream. If using cauliflower as a potato substitute, it should be cooked separately and added to the pot along with the other ingredients.
Simmering the Chowder
After combining all the ingredients, simmer the chowder on low heat for 4-6 hours or on high heat for about 2 hours. This slow cooking allows the flavours to meld and infuses the chowder with the savoury notes of the bacon grease. The long simmering time also helps tenderize the clams and ensures that all the ingredients come together harmoniously.
By following these steps and cooking the bacon, onion, and celery in bacon grease, you'll create a flavourful and hearty keto clam chowder that warms your soul on chilly days.
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Keto clam chowder is creamy and can be thickened with xanthan gum
Clam chowder is a soup that originated in New England in the 1700s. It typically includes seafood, vegetables like potatoes, onions, celery, and carrots, as well as small pieces of bacon. The most popular type of seafood used in clam chowder is clams, and the soup is usually made with a milk or tomato base.
Traditional clam chowder is almost keto-friendly, but the high-carb potatoes make it unsuitable for a keto diet. However, there is a simple solution to this problem: replace the potatoes with low-carb alternatives. Some popular substitutes include daikon radishes, cauliflower, celery root, and turnips. These ingredients provide a similar texture and taste to potatoes without the high carb count.
In addition to substituting the potatoes, there are other ways to make clam chowder keto-friendly. For example, you can use fresh or canned clams, but be aware that canned clams may affect the flavor of your soup. If you are dairy-intolerant, you can replace the heavy cream with coconut milk. You can also add spices like paprika, basil, oregano, and onion powder to enhance the flavor of your chowder.
One of the challenges of making keto clam chowder is achieving the right consistency. Traditional clam chowder has a thick and creamy texture. To replicate this without using flour or cornstarch, you can use xanthan gum or arrowroot powder. Xanthan gum is a secret weapon of the keto diet and only a small amount is needed to thicken the soup. Alternatively, you can use cream cheese, as some people have found that it thickens the chowder nicely while also adding to the creaminess.
Keto clam chowder is a delicious and healthy meal that can be prepared in under 30 minutes. It is a comforting dish perfect for chilly winter nights, and with a few simple substitutions, it can easily fit into a keto diet.
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Frequently asked questions
Yes, you can eat clam chowder on keto. Traditional clam chowder contains high-carb potatoes, but keto-friendly clam chowder replaces these with low-carb alternatives like celery root, cauliflower, or daikon radishes.
There are many keto clam chowder recipes available online, with variations including crockpot, creamy, and New England-style. Most recipes include clams, celery, and bacon, and some include heavy cream or cheese for added creaminess.
When making keto clam chowder, it is important to use ingredients that are low in carbs and fit within your keto diet guidelines. You can use fresh or canned clams, and if you want to thicken the chowder, you can add xanthan gum or arrowroot powder.
