Keto Clam Chowder
Creamy, New England-style clam chowder made keto with tender cauliflower standing in for potatoes, smoky bacon, and a rich heavy-cream base. Each bowl has just 6.5g net carbs and comes together in 40 minutes for a cozy, satisfying low-carb dinner.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto clam chowder delivers all the creamy, smoky comfort of the New England classic—swapping starchy potatoes for tender cauliflower so you can enjoy a cozy bowl without the carb crash. It's ready in about 40 minutes and tastes even better the next day.
Ingredients
- 4 slices bacon, chopped
- 2 tablespoons unsalted butter
- 1/2 cup diced yellow onion
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 3 cups cauliflower florets, cut into 1/2-inch pieces
- 2 cups chicken broth
- two 6.5 oz cans chopped clams, juice reserved
- 1 1/2 cups heavy cream
- 1/2 teaspoon dried thyme
- 1/4 teaspoon xanthan gum (optional, for thickening)
- Salt, black pepper, and fresh parsley to taste
Instructions
- 1
In a large pot over medium heat, cook the chopped bacon until crisp, about 6 minutes. Remove with a slotted spoon and set aside, leaving the rendered fat in the pot.
- 2
Add the butter, onion, and celery to the bacon fat. Cook for 4-5 minutes until softened, then stir in the garlic and cook 30 seconds until fragrant.
- 3
Add the cauliflower, chicken broth, reserved clam juice, and thyme. Bring to a simmer, cover, and cook 10-12 minutes until the cauliflower is fork-tender.
- 4
Use a potato masher or immersion blender to lightly crush about half the cauliflower, leaving some chunks for texture and creating a thicker base.
- 5
Stir in the heavy cream and clams and warm through for 2-3 minutes (do not boil, or the clams will toughen). If you want a thicker chowder, whisk in the xanthan gum and simmer 1 minute.
- 6
Season with salt and pepper to taste. Ladle into bowls and top with the reserved bacon and fresh parsley.
Tips & notes
- Avoid boiling once the clams go in—gentle heat keeps them tender. Reheat leftovers slowly on the stovetop for the same reason.
- No xanthan gum? The mashed cauliflower thickens the chowder nicely on its own; just simmer uncovered a few extra minutes to reduce.
- Store in an airtight container in the fridge for up to 3 days. The chowder thickens when chilled—thin with a splash of broth when reheating.
Log this recipe in one tap
Save keto clam chowder to CarbMeNot and track its 6.5g net carbs against your daily budget automatically.
Frequently asked questions
- How many carbs are in keto clam chowder?
- This recipe makes 4 servings, and each bowl has 6.5g net carbs (9.5g total carbs minus 3g fiber), 412 calories, 19g protein, and 33g fat—comfortably keto-friendly for a hearty main.
- What replaces the potatoes in keto clam chowder?
- Cauliflower florets do the work here. Simmered until tender and partly mashed, they deliver the soft, starchy texture of potato chunks plus a creamy thickness—without the carbs.
- Can I use fresh clams instead of canned?
- Yes. Steam about 2 pounds of fresh littleneck clams in a splash of broth until they open, then remove the meat and strain the cooking liquid to use in place of the canned clams and their juice.
