Low-Calorie Corn Chowder Recipe

creamy corn chowder

This low-calorie lunch recipe takes a little bit longer to make than some, but it’s ideal to begin making ahead of time in the morning in between working or doing jobs around the house. Then, when you come back to it at lunchtime, you’ll have a warm and delicious creamy chowder waiting for you.

This dish is packed with fibre from the sweetcorn and potatoes, which will help you to stay feeling full and keep your hunger at bay in the afternoon.

When you’re following an OPTIFAST Intermittent Fasting or Partial Meal Replacement Plan, this hearty winter warmer recipe makes a great alternative to one of our OPTIFAST Soups.

Low-Calorie Corn Chowder Recipe



  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 4 large potatoes, peeled and diced into 1cm cubes
  • 950 ml water
  • 4 tbsp chicken stock
  • 420 g tinned sweetcorn, drained
  • 410 g canned corn


  1. Peel and chop the onion and potatoes, and drain the water from the tinned sweetcorn, then set aside.

  2. In a large saucepan, add the olive oil and heat over a low to medium heat.

  3. Add the onion to the pan, and cook for 2-3 minutes until it’s soft and translucent. Stir frequently to avoid browning or burning.

  4. Next, add the diced potatoes and cook for another 3-4 minutes, stirring to avoid burning.

  5. Lastly, add the water, chicken stock, tinned sweetcorn and creamed corn to the pan. Stir to mix, then cover and leave to simmer for 20-30 minutes or until the potatoes begin to soften, stirring occasionally.

  6. When the potato is cooked through, remove the pan from the heat. To serve, you can either ladle the soup immediately into bowls if you prefer a chunky soup or if you’d like to have a smoother soup, blend before serving.

  7. If desired and to add a little more colour, sprinkle with a little chopped parsley before serving.

Nutritional Facts

Amount per serving

Calories 277
Total Fat 4.3g
Saturated Fat 0.6g
Sodium 1,313mg
Total Carbohydrates 48g
Dietary Fiber 6.6g
Sugar 15.35g
Protein 6.9g

Allergens: chicken stock may contain mustard.

Find out more about the OPTIFAST Intermittent Fasting plan:

The OPTIFAST Guide to Intermittent Fasting


The OPTIFAST Guide to Intermittent Fasting

Explore everything you need to know about OPTIFAST's intermittent fasting diet plans.

2020-09-23 08:37:19By Health & Nutrition Expert

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert