Easy Keto Recipe for Starch-Free Clam Chowder

Whenever my husband and I travel to the Oregon coast we make sure to grab some seafood!  Seafood is not a staple in our diets because of the high levels of mercury found in most fish; however, we do incorporate smaller fish, clams, oysters, shrimp, and scallops from time to time because of their lower mercury levels. 

Incorporating Seafood and Clams into your Keto Diet Recipes 

Clams and oysters are some of our favorite seafood choices.  One reason is because according to data from the FDA they have less mercury.  We love shucking oysters and putting some of our fermented hot sauce on them. We also love clam chowder and were so happy when my husband and I developed a recipe that was so tasty! 

Clams are an excellent addition to a balanced diet, offering numerous health benefits. Firstly, clams are a rich source of essential nutrients, including protein, iron, and vitamin B12.

Protein is essential for tissue repair and growth, while iron aids in the production of red blood cells and oxygen transportation. Vitamin B12 plays a crucial role in maintaining a healthy nervous system and supporting brain function. Moreover, clams are an exceptional source of omega-3 fatty acids, which have been associated with reducing inflammation, improving heart health, and enhancing brain function.

Finally, clams provide minerals like zinc, selenium, and potassium, which contribute to immune system function, cell growth, and electrolyte balance. Incorporating clams into your diet can deliver a variety of health benefits while adding a delicious and versatile ingredient to your meals.

Meat Stock for your Keto-Friendly Soup

As you will see this recipe calls for homemade meat stock. Take a look at my blog on the difference between meat stock and bone broth for a meat stock recipe. If you do want to buy bone broth from the grocery store I recommend leaning towards the companies that freeze their stock. You can find these at Natural Grocers, your local co-op, or other health food stores.

Meat stock, also known as bone broth, is a valuable addition to any diet when it comes to supporting gut health. Packed with essential nutrients, such as collagen, gelatin, and amino acids, meat stock provides beneficial compounds that can heal and strengthen the gut lining. These nutrients have been shown to support the growth and maintenance of healthy gut bacteria, promoting a balanced gut microbiome. The amino acids found in meat stock, such as glycine and glutamine, also have protective effects on the intestinal lining, helping to reduce inflammation and aid in the repair process. Regular consumption of meat stock can contribute to a healthier gut, improved digestion, and better overall gut function.

Easy Keto Recipes for Lunch, Dinner and Dessert

Before we get to the Chowder I wanted to share a couple of keto-friendly recipes that your whole family will enjoy. 

Crispy Oven Baked Keto Chicken Recipe

If you're looking for some keto lunch ideas, this is one of my go-to chicken lunch recipes in times when I crave some comfort food.

Gluten-free Keto Desserts

This Gluten-free Pumpkin Pie recipe is one of our favorites! If you've never tried to make keto desserts, you'll find it surprising how good they can taste.

While we're talking about desserts, you might be wondering - is keto recipes good for diabetics?

If you're new to the keto lifestyle, please read more about ketogenic diet benefits for Type 2 Diabetes. A keto meal plan is what you might need if you want to reduce the body's blood sugar and insulin levels.

Keto and Starch Free Clam Chowder Recipe

Authentic New England Clam Chowders are not as thick as clam chowders sold in most stores and this recipe mimics this tradition.  The primary way this recipe is modified for the ketogenic diet and GAPS protocol is that it does not contain potatoes.  As you likely know potatoes are starchy and I encourage most of my clients to stay away from starches during their healing processes. 

Follow the instructions below to learn how to make delicious low-carb keto friendly Authentic New England Clam Chowder.

A picture of our clam chowder in the one of my favorite pottery bowls. :)

As you can see we used plenty of butter and cream.

Basic Ingredients:

- 64-96 oz of homemade meat stock

- 3 medium organic carrots

- 1/2 medium onion 

- 1 medium head of cauliflower

- 2 garlic cloves

- Salt/pepper

- 10-20 oz odf clams (ideally fresh, but canned clams work)

- 12 oz of cream or sour cream for GAPS version

- 2 sticks of butter (this is a keto dish after all)

- A few sprigs of thyme, sage, and rosemary if you have them (dried herbs will work as well)

Steps:

1) Mince garlic and dice onion

2) Melt butter in medium to large pot on medium-low heat

3) Saute garlic, onions, and herbs for a minute or so

4) Add broth and begin to bring to a boil

5) While broth is heating cut carrots into thick rounds and cut cauliflower (add these to the pot once you finish cutting them)

6) Once the chowder comes to a rolling boil add the clams and simmer for 10 minutes

7) Add the cream

8) Add about 1 tsp of salt and then add salt and pepper to your preferred taste