Creamy Low-FODMAP Corn Chowder

The best corn chowder gives you a little contrast in every spoonful: sweet corn, tender potatoes, smoky bacon, and a creamy broth that still tastes like the vegetables inside it. This Corn Chowder keeps that classic comfort-food character while making the ingredient list more intentional for a Low-FODMAP, gluten-free, and lactose-free approach.

Instead of onion and conventional dairy, the savory base comes from scallion green tops, garlic-infused olive oil, bacon, chives, and an onion- and garlic-free chicken broth. Lactose-free milk and cream keep the chowder rich, while a controlled portion of sweet corn helps make the recipe easier to fit into a Low-FODMAP meal.

Make a pot when you want something warm enough for a cozy dinner but practical enough for leftovers. Mashing a few of the potatoes right in the pot thickens the broth naturally, so every bowl stays creamy without flour or a separate roux.

Ingredients

For the Corn Chowder

• 4 oz plain bacon, chopped, verified gluten-free and made without onion or garlic seasoning
• 1 tablespoon garlic-infused olive oil
• 1 cup carrots, cut into small dice
• 1/2 cup thinly sliced scallion green tops, divided
• 1 lb Yukon Gold potatoes, peeled if desired and cut into 1/2-inch pieces
• 340 g sweet corn kernels, about 2 cups, fresh or frozen
• 4 cups low-sodium chicken broth, verified gluten-free and made without onion or garlic
• 2 cups lactose-free whole milk
• 1 cup lactose-free cream
• 1/2 teaspoon dried thyme
• 1/4 teaspoon smoked paprika
• 1/8 teaspoon cayenne pepper, optional
• 1 teaspoon fine sea salt, plus more to taste
• 1/4 teaspoon black pepper, plus more to taste
• 2 tablespoons chopped fresh chives, for serving

Materials Needed

• Cutting board
• Sharp knife
• Measuring cups and spoons
• Kitchen scale for portioning the corn
• 5-quart Dutch oven or heavy soup pot
• Slotted spoon
• Wooden spoon
• Potato masher or sturdy fork
• Ladle

How to Make It

1. Prep the vegetables. Dice the carrots and potatoes, slice the scallion green tops, and measure the corn. Keeping the potato pieces fairly even helps them cook at the same rate.
2. Crisp the bacon. Place a Dutch oven over medium heat and cook the chopped bacon until browned and crisp, about 5 to 7 minutes. Transfer the bacon to a plate with a slotted spoon, leaving about 1 tablespoon of rendered fat in the pot.
3. Build the savory base. Add the garlic-infused olive oil, carrots, and half of the scallion green tops. Cook for 4 to 5 minutes, stirring occasionally, until the carrots begin to soften.
4. Add the potatoes and seasonings. Stir in the potatoes, thyme, smoked paprika, cayenne if using, salt, and black pepper. Toss for about 1 minute so the seasonings coat the vegetables.
5. Simmer the chowder. Pour in the chicken broth, lactose-free milk, and lactose-free cream. Bring to a gentle simmer, reduce the heat to medium-low, and cook uncovered for 10 minutes.
6. Add the corn. Stir in the measured sweet corn and continue simmering gently for 8 to 10 minutes, or until the potatoes are fork-tender. Avoid a hard boil so the dairy stays smooth.
7. Thicken it naturally. Use a potato masher or sturdy fork to mash a small portion of the potatoes against the side of the pot. Stir the chowder and repeat until the broth reaches the creamy consistency you like.
8. Finish and serve. Stir in most of the cooked bacon and the remaining scallion green tops. Taste, adjust the salt and pepper if needed, then ladle into bowls and top with the reserved bacon and fresh chives.

Low-FODMAP Notes

Classic corn chowder often relies on onion, garlic-containing broth, and regular milk or cream. This adaptation uses garlic-infused oil, scallion green tops, ingredient-checked broth, and lactose-free dairy while keeping every component gluten-free.

Sweet corn is portion-dependent on a Low-FODMAP plan, so the amount matters here. Use 340 g total and divide the chowder into 8 servings rather than adding extra corn freely; individual tolerance and the rest of the meal can still affect what works best for you.

This recipe is designed with Low-FODMAP-friendly ingredients as a general wellness resource. It is not a substitute for personalized medical or dietary advice. Please consult your healthcare provider or a registered dietitian for guidance tailored to your individual needs.

Recipe Tips

• Weigh the corn if you are following the Low-FODMAP adaptation closely, since the serving size matters.
• Read broth and bacon labels carefully for onion, garlic, wheat, or seasoning blends that do not fit your ingredient needs.
• Add the corn after the potatoes have started cooking so it stays sweet and does not become overcooked.
• Keep the chowder at a gentle simmer after adding the lactose-free milk and cream rather than letting it boil hard.
• Mash more potatoes for a thicker bowl or fewer for a lighter, brothier finish.