Can corn be included in a low-carb diet? The answer is YES! However, portion control and food pairings are essential for managing blood sugar levels. Let’s explore strategies for making a delicious and keto-friendly corn chowder.
Understanding Corn and Carbs
Corn is naturally rich in carbohydrates and is considered a whole grain or starchy vegetable. A 100-gram serving of boiled corn, approximately ⅔ cup, contains about 19 grams of net carbs. Because corn is low in protein and fat, consuming it plain can cause a spike in blood sugar, potentially kicking you out of ketosis.
Strategies for Keto-Friendly Corn Chowder
Here are some strategies to enjoy corn while maintaining a keto lifestyle:
- Practice Portion Control: Use small amounts of corn and bulk up the dish with low-carb vegetables.
- Pair with Healthy Fats: Fats slow down carbohydrate absorption, preventing blood sugar spikes.
Low Carb Cauliflower Corn Chowder Recipe
This recipe uses cauliflower to reduce the carb count while still providing a creamy and flavorful chowder.
Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups vegetable broth (low sodium)
- 2 cups cauliflower, cut into florets
- ¼ cup corn (fresh or frozen) per serving
- 1 cup heavy cream
- ⅔ cup cream cheese (full fat)
- 2 tsp erythritol (optional, to taste)
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pot over medium heat. Add onion and sauté until soft and translucent (about 5 minutes). Add garlic and sauté until fragrant and lightly golden (about 1 minute).
- Add vegetable broth, cauliflower, and corn. Simmer until corn is completely tender (about 15 minutes).
- Add heavy cream and cream cheese; stir to combine. Heat the soup until the cream cheese melts and the soup is warmed through. Do not let the soup come to a rolling boil, or the cream may split.
- Using an immersion blender, blend the soup until smooth. Season with sweetener, salt (only if needed), and pepper to taste.
- Enjoy!
Nutrition (per serving):
- Calories: 457kcal
- Carbohydrates: 19g
- Protein: 7g
- Fat: 42g
- Saturated Fat: 22g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 14g
- Cholesterol: 105mg
- Sodium: 235mg
- Potassium: 356mg
- Fiber: 3g
- Sugar: 8g
- Vitamin A: 1402IU
- Vitamin C: 28mg
- Calcium: 97mg
- Iron: 1mg
- Phosphorus: 126mg
Dairy-Free Option
Substitute heavy cream and cream cheese with coconut milk and/or coconut cream for a dairy-free version.
Read also: Easy Low-Carb Cheese Crackers
Corn and Diabetes
These strategies can help diabetic patients include sweet corn in their diet.
Corn and Kidney Health
This Cauliflower Corn Chowder is kidney-friendly because both cauliflower and corn are naturally low in potassium and phosphorus. Dairy adds minerals, but a serving of this chowder remains low in potassium and phosphorus (less than 400 mg and 126 mg, respectively). For individuals with Polycystic Kidney Disease (PKD), the calcium in dairy can help bind oxalates and prevent kidney stone formation.
Additional Keto Corn Chowder Recipes and Variations
Low Carb Chicken and Baby Corn Chowder
This recipe uses canned baby corn, which is lower in carbs because it hasn’t matured and developed the starches found in ripe corn.
Ingredients:
- Bacon
- Chicken
- Butter
- Onion
- Garlic
- Bell pepper
- Cauliflower
- Chicken broth
- Baby corn
- Salt and pepper
- Cream
- Cream cheese
Instructions:
- In a large soup pot over medium heat, brown the bacon until crispy. Transfer the bacon to a paper towel.
- In the bacon fat, cook the chicken until cooked through. Remove from the pan and set aside.
- Add the butter to the remaining fat, along with the onion, garlic, bell pepper, and cauliflower. Cook until the onion starts to become translucent.
- Add 1 cup of broth and scrape the bottom of the pot to deglaze.
- Return the chicken to the pot and add the remaining 5 cups of broth, baby corn, salt, and pepper.
- Bring to a boil, then reduce heat, cover, and simmer for 35 to 40 minutes.
- Remove the pot from the heat and add the cream and cream cheese. Stir well to melt. Taste for seasoning.
Keto Sausage Corn Chowder
This recipe uses baby corn and corn extract to achieve a lower carb count while maintaining the corn flavor.
Ingredients:
- Pork breakfast sausage
- Baby corn
- Vegetable broth
- Xanthan gum
- Corn extract
- Heavy cream
- Bell peppers
- Green onions
- Black pepper
- Salt
Instructions:
- Cook the sausage, bell peppers, and green onions in a stockpot over medium heat, crumbling the meat as it cooks until it is browned, about 10 minutes.
- Add the corn, cream, and broth. Stir in the black pepper and xanthan gum.
- Stir in the corn extract and reduce the heat. Let simmer for ten more minutes, then season with salt to taste.
Fresh Corn Chowder (Non-Keto)
For those not strictly adhering to a keto diet, this recipe uses fresh corn on the cob, potatoes, and bacon for a classic corn chowder.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Corn on the cob
- Bacon
- Chicken broth
- Milk
- Cream
- Onion
- Celery
- Carrot
- Potatoes
- Salt and pepper
- Cayenne pepper
Instructions:
- Cut the kernels from the cobs and set kernels aside. Place the bare cobs in a stockpot with broth, milk, and cream. Simmer for 20 minutes to make corn stock.
- Sauté bacon in a Dutch oven until crisp. Remove bacon and set aside.
- Add onion, celery, and carrot to the bacon fat and cook until onion is soft.
- Add potatoes, corn kernels, salt, pepper, and cayenne pepper. Pour corn stock into the pot, bring to a boil, then simmer until potatoes are tender.
Lightened Up Corn Chowder (Non-Keto)
This recipe uses cauliflower to achieve a creamy texture without heavy cream and cheese.
Ingredients:
- Olive oil
- Butter
- Onion
- Garlic
- Cauliflower florets
- Vegetable broth
- Bay leaf
- Salt and pepper
- Nutmeg
- Whole milk
- Evaporated milk
- Corn (fresh, frozen, or canned)
Instructions:
- Sauté onion and garlic in olive oil and butter.
- Add broth, cauliflower, bay leaf, salt, pepper, and nutmeg. Cook until the cauliflower is soft. Remove the bay leaf.
- Blend the soup until smooth using an immersion blender.
- Add the corn, whole milk, and evaporated milk. Bring to a simmer and cook for 5-10 minutes. Season with salt and pepper.
Tips for Making the Best Corn Chowder
- Fresh is Best: Use the freshest corn available. If fresh corn is not available, frozen corn works well.
- Cook Your Cobs: Simmer the stripped cobs with the soup to draw out extra flavor.
- Vegan-Friendly: Replace whole milk with plant milk for a vegan version. Use coconut milk for a richer soup.
- Add a Little Tang: A spoonful of crème fraiche or sour cream at the end adds creaminess and tanginess.
- Thickening the Soup: Add a cornstarch slurry or flour mixed with water if the soup is too watery.
- Slow Cooker Option: Cook in a slow cooker for a hands-off approach and deeper flavor development.
Serving Suggestions
Corn chowder can be served as a main dish or a side dish. Pair it with:
- Fresh bread
- Roasted vegetables
- Salads
- Sandwiches
- Quesadillas and tacos
Storage Tips
- Refrigerate: Cool the soup completely and store in an airtight container for up to 3-5 days.
- Freeze: Freezing is not recommended for dairy-based soups due to potential separation. If freezing, remove potato chunks to prevent a grainy texture.
- Reheat: Reheat in a saucepan over low heat, stirring to restore the creamy texture.
Read also: Magnesium Supplements for Keto