Healthy Corn Chowder (Low Sodium Soup)

(5.0)
By Judy Capodanno
Updated 10/2/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic
Healthy Corn Chowder (Low Sodium Soup)
Photo Credit: Getty Images

Here is a heart-healthy Corn Chowder Soup recipe that is creamy, flavorful, and packed with nutritious ingredients! We make a low sodium corn chowder with low-salt vegetable broth, skim milk, and fresh herbs. It’s a light corn chowder that's rich and satisfying. This healthy corn chowder soup is perfect for chilly evenings or any time you crave comfort and warm flavor.

For more warm and comforting recipe ideas, explore our heart healthy soups.

Total Time
60 minutes
Servings
8
Calories
155

What Makes This Healthy Corn Chowder (Low Sodium Soup) Healthy

This corn chowder is a lighter, heart-healthy version of the classic comfort food. By using skim milk instead of heavy cream and relying on vegetables and herbs for flavor, we significantly reduce saturated fat and sodium. It's packed with fiber from corn and potatoes, making it a satisfying yet guilt-free meal that fits into a diabetic-friendly diet.

Key Health Highlights

  • Low-Sodium Superstar: Only 115 mg of sodium per serving, making it an excellent choice for a heart-healthy or low-sodium diet.
  • Diabetic-Friendly: With 28g of carbohydrates and 3g of fiber per serving, this soup can be easily incorporated into a balanced meal plan for managing blood sugar.
  • Low in Saturated Fat: Contains just 1g of saturated fat, thanks to using skim milk and olive oil instead of butter and heavy cream.
  • Nutrient-Rich Vegetables: Packed with celery, onions, bell peppers, and corn, providing essential vitamins and minerals.
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FAQs About Healthy Corn Chowder (Low Sodium Soup)

Yes, it can be. Each serving is only 155 calories and is low in fat. The fiber from the corn and potatoes helps you feel full, which can prevent overeating.

For a thicker chowder without adding cream, you can blend about one cup of the soup after the potatoes are cooked and then stir it back in. The blended potatoes will act as a natural thickener.

Absolutely. If using frozen corn, there's no need to thaw it first. If using canned corn, be sure to choose a no-salt-added variety and drain it well before adding it to the pot.

We use reduced-sodium vegetable broth and avoid adding extra salt. The flavor comes from fresh herbs like thyme and parsley, along with vegetables like garlic and onion, rather than salt.

Yes. To make it vegan, use a creamy, unsweetened plant-based milk like cashew or soy milk in place of the skim milk, and ensure you are using olive oil, not butter.

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What to Serve With Corn Chowder

Complementary Sides & Starters

Heart Healthy Veggie Chickpea Sandwiches
Heart Healthy Beet and Blood Orange Salad
Heart Healthy Jalapeño Poppers

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.

  2. Step 2

    Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.

  3. Step 3

    In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.

  4. Step 4

    Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.

Nutrition Facts

Serving Size:
3/4 cup

155
Calories
3
g
Fat
2
mg
Cholesterol
115
mg
Sodium
28
g
Carbs
1
g
Sat. Fat
3
g
Fiber
7
g
Protein

Alternative Cooking Methods

  • Slow Cooker / Crock Pot: Sauté the celery, onion, garlic, and pepper on the stove as directed. Transfer to a slow cooker and add the remaining ingredients except for the milk and flour. Cook on low for 4-6 hours. In the last 30 minutes, whisk the flour and milk together and stir into the soup until thickened.
  • Instant Pot: Use the 'Sauté' function to soften the vegetables. Add corn, potatoes, and broth, then pressure cook on high for 5 minutes. Use a quick release. Whisk the flour and milk, then stir it into the soup on the 'Sauté' setting until it thickens.

Serving & Storage Tips

  • Serving: Garnish with fresh parsley or chives. Serve alongside a green salad or a whole-grain roll.
  • Storing: Store leftovers in an airtight container in the refrigerator for up to 4 days.
    • This Healthy Corn Chowder Soup recipe is absolutely delicious when served immediately. However, it’s also just as delicious when served the next day as leftovers! All you need to do is place the refrigerated chowder in a saucepan and gently heat it over medium heat on the stove until warm. If you prefer, you can place the chowder in a microwave-safe dish and heat it in 30 second intervals, stirring between each interval, until warm. 
  • Freezing: This soup may not freeze well due to the milk and potatoes. The texture can become grainy upon reheating. If you must freeze, do so before adding the milk-flour mixture.

Ingredient Substitutions

Stir in 1-2 cups of shredded, cooked chicken breast during the last 5 minutes of cooking to create a healthy chicken corn chowder.

To keep it healthy, add 2-3 slices of cooked and crumbled turkey bacon as a garnish.

Use an unsweetened, creamy plant-based milk (like cashew or soy) and ensure you are using olive oil.

Add a pinch more cayenne pepper or a finely chopped jalapeño with the onions for more heat.

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