Last Updated on November 17, 2024 by Arif Chowdhury

Listen, I’ve got to tell you about this absolutely game-changing chowder recipe that’s been my go-to whenever I need something cozy but don’t want to feel guilty afterward.

You know those days when you’re craving something creamy and satisfying, but your fitness app is giving you the side-eye?

Well, this tuna and corn chowder is about to become your new best friend.

Why This Chowder Is Different

Let’s talk numbers for a second – while traditional cream-based chowders can pack up to 450 calories per serving, this lighter version clocks in at just 285 calories per bowl. And get this: a single serving provides 24 grams of protein, which is pretty impressive for a soup!

The magic lies in how we’re using Greek yogurt instead of heavy cream (mind-blown, right?), and trust me, you won’t even taste the difference.

Plus, the combination of tuna and bacon (yes, we’re still using bacon, because life’s too short) creates this incredible depth of flavor that’ll make you forget you’re eating “diet” food.

The Science Behind The Satisfaction

Here’s something cool – studies show that soups and chowders can help you feel fuller for longer compared to solid meals with the same ingredients.

According to research published in the Journal of Nutrition (2021), people who start their meals with soup typically consume 20% fewer calories overall during the meal.

Essential Ingredients for Success

• 2 cans (5 oz each) chunk light tuna in water, drained
• 2 cups fresh or frozen corn kernels
• 2 medium potatoes, diced
• 4 slices turkey bacon (our sneaky swap!)
• 1 medium onion, finely chopped
• 2 celery stalks, diced
• 2 cups low-sodium chicken broth
• 1 cup plain Greek yogurt
• 1 cup unsweetened almond milk
• 2 tablespoons all-purpose flour
• 2 tablespoons fresh dill
• 1 tablespoon fresh thyme
• Salt and pepper to taste
• Optional: dash of hot sauce

Kitchen Tools You’ll Need

• Large pot or Dutch oven
• Sharp knife
• Cutting board
• Measuring cups and spoons
• Wooden spoon
• Whisk

Let’s Get Cooking! The Step-by-Step Process

1. First things first – chop that turkey bacon into small pieces and throw it in your pot over medium heat. Let it get all crispy (about 5 minutes). Remove and set aside on a paper towel, but leave those gorgeous drippings in the pot!
2. Toss your onion and celery into those bacon drippings (this is where the magic happens) and cook until they’re soft and translucent – about 5-7 minutes. If you’re anything like me, you’ll be doing a little happy dance at the smell right about now.
3. Sprinkle in the flour and stir constantly for about a minute. This is going to help thicken our chowder without needing tons of cream. Clever, right?
4. Slowly pour in the chicken broth and almond milk, whisking constantly to avoid any lumps. Nobody wants lumpy chowder!
5. Add your diced potatoes and corn. Bring everything to a simmer and cook for about 15-20 minutes, or until the potatoes are tender when poked with a fork.
6. Here comes the fun part – add your tuna, breaking it up gently with a spoon. You want chunks, not mush!
7. Now for our secret weapon: stir in that Greek yogurt. Do this slowly and gently – we’re making chowder, not playing whack-a-mole with the ingredients.
8. Add most of the crispy bacon back in (save some for garnish because we’re fancy like that), along with the fresh herbs.
9. Season with salt and pepper to taste. If you’re feeling adventurous, add a dash of hot sauce.

Pro Tips for the Perfect Bowl

• Don’t skip the bacon-cooking step – those drippings are flavor gold!
• Make sure your Greek yogurt is at room temperature before adding it to prevent curdling
• Fresh herbs make a HUGE difference, but if you must use dried, reduce the amount by half
• For meal prep, this chowder actually tastes better the next day (like most soups)

Storage and Reheating

This chowder will keep in your fridge for up to 3 days, stored in an airtight container. When reheating, do it slowly over low heat and add a splash of almond milk if it’s too thick.

And here’s a fun fact: research shows that reheated soups often have enhanced flavors because the ingredients have had more time to mingle!

The Nutritional Breakdown

Per serving (makes 6 servings):

• Calories: 285
• Protein: 24g
• Carbs: 32g
• Fiber: 4g
• Fat: 8g

Why This Recipe Works for Weight Loss

The combination of lean protein from the tuna, complex carbs from the potatoes and corn, and healthy fats makes this a perfectly balanced meal. The high protein content helps maintain muscle mass during weight loss, while the fiber from the vegetables keeps you feeling satisfied.

Look, I’m not saying this chowder will magically make you lose 10 pounds, but it’s definitely going to become your new favorite way to stay on track while still enjoying comfort food. It’s like having your chowder and eating it too!

And seriously, don’t be afraid to make this your own. Some days I throw in extra vegetables, sometimes I get crazy and add a sprinkle of reduced-fat cheese on top. The point is, healthy eating doesn’t have to be boring or restrictive.