Clam chowder is a rich and creamy soup that’s loved by many. It’s often enjoyed on cold days or as a hearty meal. However, if you’re following a keto diet, you might be wondering – is clam chowder keto?
A typical bowl of traditional clam chowder can contain 20-30 grams of carbohydrates per serving, which is too high for those aiming to stay in ketosis. For keto, keeping your daily carb intake between 20-50 grams is key, so one bowl of traditional chowder would take up most or all of your daily allowance.

Let’s look further at why traditional clam chowder isn’t keto-friendly and how you can make some simple changes to create a low-carb version that works for your keto goals.
Why Traditional Clam Chowder Isn’t Keto-Friendly
Clam chowder typically contains ingredients that are high in carbs, such as:
Potatoes
A staple in most clam chowder recipes, potatoes are starchy vegetables that contain a lot of carbohydrates. A single medium potato can have around 37 grams of carbs, which is well above the daily carb limit for those on keto.
Flour
Many recipes use flour as a thickener to achieve that creamy texture. However, flour is loaded with carbs, with 1 tablespoon containing about 6 grams of carbs. Since multiple tablespoons are usually used, the carb count adds up quickly.
Milk
Some clam chowder recipes use milk or half-and-half to create a creamy base. While milk might seem innocent, it contains lactose (a form of sugar) which can contribute to your carb intake. One cup of milk contains 12 grams of carbs, which can easily push you over your daily carb limit on a keto diet.
How to Make Clam Chowder Keto-Friendly
The good news is that with a few simple substitutions, you can create a version of clam chowder that’s just as creamy and flavorful but much lower in carbs. Here’s how you can make keto clam chowder at home.
Replace Potatoes with Low-Carb Vegetables
Instead of using high-carb potatoes, substitute them with low-carb vegetables that have a similar texture when cooked. Some excellent options include:

Cauliflower: When chopped into small pieces, cauliflower mimics the texture of potatoes but with far fewer carbs. One cup of cauliflower has only 3 grams of net carbs, making it a great alternative.
Celery Root (Celeriac): This root vegetable has a mild flavor and firm texture, making it another fantastic substitute for potatoes in soups and stews. One cup of cooked celery root contains around 9 grams of net carbs, which is still much lower than potatoes.
Use Heavy Cream Instead of Milk
To keep your chowder creamy without adding too many carbs, swap milk or half-and-half for heavy cream. Heavy cream is much lower in carbs, containing less than 1 gram of carbs per tablespoon, and it adds a rich, thick consistency that’s perfect for clam chowder.
Skip the Flour
Instead of using flour to thicken the soup, there are several keto-friendly thickening options:
Cream Cheese: Adding a small amount of cream cheese can thicken the chowder while keeping it creamy and smooth.
Xanthan Gum: This is a common low-carb thickener used in keto cooking. You only need a tiny amount (about 1/4 teaspoon) to achieve the same thick consistency as flour without adding carbs.
Reduce the Broth: Letting your broth simmer for longer naturally thickens the chowder without needing any additional ingredients.
Nutritional Benefits of Clams on Keto
Clams are not only delicious but also an excellent addition to a keto diet. Here’s why:
- Low in Carbs: Clams contain almost no carbohydrates, with only 2 grams of carbs per 3-ounce serving. This makes them an ideal seafood choice for keto.
- High in Protein: Clams are rich in protein, helping to keep you full and support muscle growth. A 3-ounce serving provides around 22 grams of protein.
- Rich in Vitamins and Minerals: Clams are packed with essential nutrients like vitamin B12, iron, and omega-3 fatty acids, all of which support overall health.
By using real clams in your keto clam chowder, you’re not only keeping the dish low in carbs but also adding plenty of nutrition to your meal.
Conclusion
Traditional clam chowder is not keto-friendly due to the high carb content of potatoes, flour, and milk. However, with some simple ingredient swaps, you can easily make a keto-friendly clam chowder that’s just as rich and flavorful.
Experiment with your own versions to keep your carb intake low while still enjoying this classic dish!

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