Recipes | Soups

Low FODMAP Salmon Chowder

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Our Low FODMAP Salmon Chowder combines heart-healthy salmon with low FODMAP amounts of leek and scallion greens, carrots, stock, coconut milk, bay leaf, thyme and No FODMAP potatoes. And, this hearty, comforting chowder can be on the table in about 30 minutes.

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 What Is A Chowder?

This is a great question! There are chowders that do not contain dairy (I am thinking about Manhattan and Rhode Island style clam chowders for instance), but the great majority of chowders do. Chowders are always hearty, combining some sort of soup base with lots of delicious, chunky, large pieces of protein and vegetables. They are classically seafood based, although you will see the term applied to other types.
 
This dictionary’s definition of chowder is “a dish consisting of fresh fish, clams etc. stewed with vegetables, often in milk”. Of course, here we take liberty with a non-dairy milk – coconut milk.
 
We also have a New England style Low FODMAP Clam Chowder for you, as well as a Fish Chowder and a Shrimp Chowder. All low FODMAP, of course. 

 What Kind Of Salmon Should I Use?

You do have choices. I prefer fatty Atlantic salmon for its flavor and richness in this chowder. To learn more about salmon choices and seafood in general we think SeafoodWatch is a fantastic resource.

And, BTW, when you buy your salmon, ask the counter-person to skin it for you. Less work for you – but I also ask for it to take home. I feed it to my dog!

What Coconut Milk Is Best?


It all depends on the usage! For this chowder we do not want it to be overly thick, so I do not recommend canned. Also, the shelf-stable UHT coconut milks have a larger serving size! Win-win. Here is some more info on coconut milk, in general:
 
Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements:
 
·      Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
·      UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
·      Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
·      They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested. 
 
There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.

You might also want to read our article, Is Coconut Low FODMAP?

What Is Celeriac?

Apium graveolens var. rapaceum, also known as celery root and knob celery. Originally cultivated in the Mediterranean and in northern Europe, it was introduced into Britain in the 18th century. It is a variety of celery that has been refined over time to produce a large, knobby, globular root that grows just below the soil surface.
 
Monash has lab tested celeriac and it is low FODMAP in 75 g amounts. It is helpful to note that it does not become Moderate for FODMAPs until it reaches 350 g, which is quite a lot.

How Do You Prep Celeriac?

Celeriac is a large knobby, dirty root vegetable. You have to do a lot of peeling. Just use a vegetable peeler and peel until it is fairly uniform in its creamy white color. Then you can slice and dice as needed. You can see it in images below, whole and peeled.

Can I Substitute Another Vegetable For The Celeriac?
 

You can. What I like about the celeriac is it offers celery-like flavor, which is perfect for this chowder, and it also provides bulk. You could add more potatoes, which are no FODMAP.

 
Which Stock Should I Use?

This chowder is all about the salmon and fish stock would be ideal, but who has fish stock hanging around? (For the record, I do not). But, no worries, because you have choices. First of all, did you know that bottled clam juice is easy to find and makes a perfect “stock” for fish-based soups?
 
Chicken stock is more commonly found in the pantry and it can certainly work here – whether you use your own homemadereconstitute from dry, or use one of the many low FODMAP options that are available off the shelf. (Check those out in our Shopping Lists).

overhead view of salmon chowder in grey ceramic bowl

Don’t you just love how hearty this chowder looks? And it comes together in 30 minutes or less! Heart healthy salmon, high protein, easy to make and DELISH!

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How To Make Low FODMAP Salmon Chowder

Start with your scallion and leek greens chopped. You are using a fair amount.

chopped-scallion-and-leek-greens-on-white-cutting-board-1

Don’t be shy prepping the celery root! It will most likely be dirty on the outside and is definitely knobby.

celery-root-held-in-hand

I usually end up using both a sharp knife and a vegetable peeler.

peeling-celery-root-on-white-board

As you prep your celeriac, potatoes and carrots you don’t have to be too precise. Bite-sized chunks are what you are aiming for; they don’t have to be neat dice.

chopped-peeled-carrots-potatoes-and-celery-root-in-glass-bowl

Heat oil in a large soup pot or Dutch oven over low-medium heat until shimmering. Add scallion and leek greens and sauté until softened but not browned, just a few minutes.

sauteeing-scallions-and-leeks-in-nonstick-pan

Then add coconut milk, stock, celeriac and potato dice, carrots, bay leaf and thyme and stir everything together well. 

making-salmon-chowder.-Coconut-milk-added-to-pot-of-vegetables-with-thyme-and-bay-leaf

Bring to a simmer and cook until celeriac and potatoes are tender, about 10 minutes.

simmering-vegetables-in-coocnut-milk-until-tender-for-salmon-chowder

Add the fish and continue to simmer until fish is opaque and cooked through; this will be about 5 minutes.

chunks-of-salmon-added-to-chowder-base

Taste and season with salt and pepper; serve immediately. Once you make it, I bet you will be able to make it on the fly without a recipe. It is that easy.

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4.34 from 6 votes

Low FODMAP Salmon Chowder

Our Low FODMAP Salmon Chowder combines heart-healthy salmon with low FODMAP amounts of celery, leek and scallion greens, carrots, stock, coconut milk, bay leaf and thyme. And, this hearty. Comforting chowder can be on the table in about 30 minutes.

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Author: Dédé Wilson

Ingredients:

  • 2 tablespoons Low FODMAP Onion-Infused Oil or extra-virgin olive oil
  • 1 cup (64 g) chopped scallions, green parts only
  • ½ cup (36 g) finely chopped leeks, green parts only
  • 4 cups (960 ml) UHT unsweetened coconut milk
  • 2 cups (480 ml) low FODMAP stock – fish (clam) or chicken
  • 1- pound (455 g) celeriac, peeled and cut into large dice
  • 1- pound (455 g) Yukon gold potatoes, peeled and cut into large dice
  • 3 medium carrots, trimmed, peeled and cut crosswise into ½-inch rounds
  • 1 bay leaf
  • ½ teaspoon dried thyme
  • 1- pound (455 g) skinned salmon, preferably Atlantic, cut into large chunks
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Heat oil in a large soup pot or Dutch oven over low-medium heat until shimmering. Add scallion and leek greens and sauté until softened but not browned, just a few minutes, then add coconut milk, stock, celeriac and potato dice, carrots, bay leaf and thyme and stir everything together well. Bring to a simmer and cook until celeriac and potatoes are tender, about 10 minutes.
  2. Add the fish and continue to simmer until fish is opaque and cooked through; this will be about 5 minutes. Taste and season with salt and pepper; serve immediately.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Celeriac: Also known as celery root and knob celery; it is a variety related to the common celery you are probably familiar with. Monash has lab tested celeriac and it is low FODMAP in 75 g amounts. It is helpful to note that it does not become Moderate for FODMAPs until it reaches 350 g, which is quite a lot.
  • Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements:

• Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
• UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
• Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
• They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.

There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.

  • Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Main Course, Soup
Cuisine: American

Nutrition

Calories: 569kcal | Carbohydrates: 47g | Protein: 33g | Fat: 30g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 3g | Sugar: 5g | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.