New England Clam Chowder (Dairy-Free and Low-Fat)

"I'm posting this for my mother. We recently returned from a trip to Cape Cod, where we were both very disappointed about not being able to eat the cream-filled clam chowder as a result of our IBS. This recipe is from my favorite cookbook, Eating for IBS by Heather van Vorous, and is completely dairy-free and delicious!"
photo by gail663 photo by gail663
photo by gail663
Ready In:
1hr 20mins




  • In a large stockpot, heat the oil over medium heat. Add the onions and carrots and saute until softened.
  • Gradually sift in the flour, stirring thoroughly and scraping bottom of pan.
  • Very gradually stir in the clam broth, scraping sides and bottom of pan to make sure flour is thoroughly incorporated without clumping.
  • Stir in rice milk until mixture is smooth.
  • Add the clams and spices, bring soup to a boil, then cover and reduce heat. Simmer for 30 minutes.
  • Add diced potatoes, cover and simmer for an additional 30 minutes.
  • Taste and adjust seasoning with salt and pepper.
  • Serve with crushed Saltines.

Questions & Replies

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  1. Amazing! I used almond milk though and clam stock along with the juice from one of the clams. When it was done cooking I added a little flour to thicken and let it sit for 20 min. I put it in sourdough bread bowels and loved it!
  2. I had almost all the ingredients ready to go and realized I was out of clams. I substituted oysters and it was fabulous. I used small white potatoes so the time was increased to peel them all. Also I had brown rice flour on hand and used it.
  3. This turned out okayish. I used plain rice milk. It was much thicker and mushier than I expected. The flavors were also okay, a little boring. It was good the night we made it but didn't hold too well at all for left overs. I probably wouldn't make this again but it definitely seems like a good starting point. Thanks for sharing it!
  4. The flavors were just perfect! I like my potatoes really well-done, so I cooked continued to slow cook the potatoes until they were very soft. I also used Lactaid milk instead of soy/rice and it turned our very well. I also used more black pepper because my husband likes his dishes a little spicy.
  5. I made this for my Mom, who is lactose intolerant but loves clam chowder. It was wonderful and we all enjoyed it. I used 2 cups of soy milk and 1 cup of Lactaid (my daughter had depleted the soy milk!). Also, I minced the onion and grated the carrot as we like tiny veggies in our clam chowder. This had the perfect amount and type of spices in it for us and we loved it. Thanks Kree for posting's nice to have such a sensible chowder recipe!!


I'm a real estate agent in the lovely city of Rochester, New York. That's not what I expected to do with my life. I got my bachelor's in psychology, my masters in literacy education, and I taught high school special education for two years. Then I discovered that helping people find the homes of their dreams was my real passion. I've been doing it for over two years now and still absolutely love my career. Other than that, I have a very spoiled Border Collie mix named Bear that I adopted from a local shelter in spring '08. He's gorgeous and fun and brings me great joy. Now if only I could find a man like that... LOL!
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