Last Updated on January 20, 2026
This healthy seafood soup is light, creamy, cozy, and satisfying, without the heavy, sluggish feeling you can get from traditional chowder.
My grandma made seafood chowder that tasted like pure love. It was also very much from the old school comfort food era, which means tons of butter, flour, and heavy cream were doing the most. Delicious, yes. Something I want to eat regularly if I care about energy, digestion, and feeling good in my body? Not so much.
One of the easiest ways to lose weight and get healthier is to remake unhealthy things you love.
That’s why I recreated her chowder recipe and repurposed it into a much healthier seafood soup that I’m sharing with you.
This seafood soup has the same nostalgic vibes, same rich flavors, but it’s made with smarter, lighter ingredients so you can enjoy a classic and still support your weight loss and wellness goals at the same time.
My seafood soup has significantly less fat, calories, and it truly great for you.
If you’re a seafood lover like me – you are going to love this recipe!
Why This Seafood Soup Is Healthy and Good for You
This seafood soup is high in protein, which boosts metabolism and helps you stay full longer. Protein rich meals are one of the simplest ways to boost metabolism and feel fuller longer between meals and feel satisfied after eating, which can make weight loss feel more doable.
Seafood is a great source of omega 3 fatty acids that support a healthy inflammation response. Omega 3 fatty acids have been shown to help reduce inflammation in the body. Healthy fats are necessary to prevent disease and this chowder is loaded with healthy fats.
Eating fish is linked with better heart health. Higher fish consumption has been associated with lower coronary heart disease.
It’s also nutrient dense. Beyond protein and healthy fats, the seafood in this chowder provides key micronutrients like zinc, selenium, vitamin B12, and iodine, which support metabolism, immunity, energy, and overall wellness, too.
This soup is creamy without relying on heavy cream. You still get that rich chowder vibes, but it’s lighter, lower in calories and unsaturated fats, and for a lot of people it feels easier on digestion.
Seafood Soup Ingredients That Make It Taste like Chowder
This soup tastes like a classic chowder, but the ingredients are doing double duty. Rich flavor, lighter finish, and ingredients that make a complete meal.
- Clam juice gives you that classic chowder depth fast. This is what makes it taste restaurant level without babysitting a pot all day.
- Onion and celery build a savory base so the flavor tastes layered, not flat.
- A creamy base gives you the indulgent texture. Choose an unsweetened, unflavored option so you get creaminess without weird sweetness.
- Ghee adds a buttery finish people expect from chowder, but you’re using it strategically, not drowning the soup in it.
- Shrimp, scallops, clams, and a firm white fish are what make this healthy seafood chowder filling and protein rich.
Optional add in: If you want a heartier healthy seafood soup, add cauliflower florets for a lighter, veggie forward bowl, or diced potato for a more classic, filling texture.
Quick tip: Seafood and clam juice can be naturally salty. Taste first, then adjust seasoning at the end.
Healthy Seafood Soup
Ingredients
- 2 10 oz. bottles of clam juice
- 1 cup almond milk cream, plain, unsweet, unflavored
- 1 medium yellow onion, diced
- 2 ribs celery, diced
- 1 tsp seafood seasoning
- 1/2 tsp parsley
- 1/2 tsp oregano
- 1/2 tsp black pepper
- 2 tbsp. ghee or butter
- 1 pound white fish fillets, halibut, cod, haddock, etc. (avoid tilapia)
- 1 pound shrimp, raw, peeled & deveined
- 1 pound small sea scallops, I use patagonian scallops
- 1 lobster tail or (3) crab legs, pictured, but optional
- 4 6.5 oz. clams , canned
Instructions
- Preheat a large pan or pot over medium-low heat. Add 1 bottle of clam juice and the almond milk cream, stirring occasionally. As the soup begins to heat, chop the onion and celery.
- Add the second bottle of clam juice, milk. onion, celery, seafood seasoning, parsley, and pepper. Cover and simmer, as you wash and prepare the seafood.
- Wash all of the fresh fish ingredients thoroughly, then pat dry with a paper towel. Chop the fish and shrimp into evenly sized pieces about ¾” by ¾”. The goal is to get all of the pieces, scallops, shrimp, and fish about the same size, so they cook evenly.
- When ready, add the fish, shrimp, scallops, and clams and ghee/butter to the pot. You'd also add the (optional) lobster and crab here, too.
- Cover and reduce to low heat. Simmer slowly for up to 15 minutes, until all of the fish is cooked through completely. The shrimp will be a pretty pink color.
- Once done, remove the soup from heat and let sit for a few minutes.
- Season with salt and pepper to taste. Serve and enjoy!
NOTES
Nutrition
Feel free to customize this soup recipe to suit your tastes. I do all the time.
In this version (pictured) I skipped the lobster & crab and did half the recommended (almond) milk to boost the seafood flavor and made it more soupy and less like a chowder.
How to Make Healthy Seafood Soup Without Overcooking the Seafood
Seafood goes from tender to rubbery fast, so the secret is gentle heat and short cook time. This method keeps the chowder creamy & flavorful and the seafood tender.
- Warm the base first. Start with the clam juice, creamy base, aromatics, and seasonings so the flavor builds before the seafood goes in.
- Keep the simmer gentle. You want a low simmer, not a rolling boil.
- Add seafood at the end. Fish and shellfish cook quickly, so they go in once the base is ready.
- Stop cooking as soon as it’s done. Turn off the heat when shrimp is pink and the fish flakes easily.
- Skim if you want a lighter finish. Let the chowder rest a few minutes, then skim any excess fat that rises to the top. Tip: Add a ice cube then skim the hardened fat film that forms off the top.
Seafood Swaps and Soup Upgrade Suggestions
- Fish swap: Halibut is amazing (that’s what I use), but cod or haddock work great too. Avoid tilapia as it’s typically farmed and isn’t as flavorful, healthy, and nutritious. You can also use whole clams and/or mussels if you want to skip canned clams.
- Creamy base swap: If you do not have an almond milk based creamer, use unsweetened almond milk plus an extra spoonful of butter whisked in. Coconut milk also works if you want it richer.
- Want more volume & fiber: Add extra celery, onion, cubed potato and/or finely chopped cauliflower to increase fiber but keep the seafood portions the same.
- Want it thicker without flour: Simmer cauliflower until tender (on the side), blend a small portion of the soup, then stir it back in.
- Want a fresher finish: Top with chopped parsley right before serving.
Seafood Soup Storage and Reheating Tips
Seafood soup is best the day you make it, but leftovers can still be great if you reheat gently.
- Store: Airtight container in the fridge for up to 2 days.
- Reheat: Warm in a pot on low heat until just heated through. Avoid boiling so the seafood stays tender.
Enjoy! Leave me a comment and let me know how your seafood soup turned out.
xxoo
Pin this pic so you’ll have this recipe forever.
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TAKE THE QUIZHere are some other popular soup posts, you’ll love.
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Dr. Christina Carlyle is a Doctor of Functional Medicine, FDN-P, Nutritionist, & Trainer who transformed her body and health – getting off 7 medications and losing 40 pounds for good. Now, she helps other women get happy, healthy, and fit – quickly & naturally – without any BS
