45 minutes or less/ All Recipes/ entrée

Summer Corn Chowder

Summer Corn Chowder


One of my favorite summer dinners is corn chowder. I love enjoying a bowl of soup, brought out to our back porch, to enjoy while watching the sunset. Nothing says summer like the combination of fresh vegetables and warm nights spent outside with loved ones. Let’s make some summer corn chowder!


I love this recipe because of how creamy—yet still healthy—it is. Many chowder recipes are packed with artificial thickeners and unhealthy fats. My summer corn chowder is thickened with just a 1/4 cup of chickpea flour and delicious, starchy, potatoes. All the ingredients are nourishing and each one you can pronounce (which you probably can’t say about the canned soup!)


When I whip up a pot of this soup, I make the full recipe for 2 people and ta-da, leftovers for the week ahead. So don’t worry about making too much, you’re gonna wish you had leftovers after they are gone!


Healthy corn chowder


Finally, I love serving my soup with a dollop of coconut yogurt and a bit of extra fresh parsley sprinkled on top. It adds just a bit of extra tang and enhances the flavors.


Give my summer corn chowder a try this summer! I know you all will love it as much as I do.


If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!


For more recipes like this, check out my recipes for Spicy Tomato Bisque & Pan Fried Chickpeas, The Best Vegan Mac and Cheese, and my Avocado Pesto Pasta Salad.


Summer corn chowder in white bowl with spoon

Summer Corn Chowder
Prep time
Cook time
Total time
This Summer Corn Chowder is perfect go-to dinner for your slow summer nights. With simple ingredients and less than 45 minutes, you can have this delicious, creamy, and healthy chowder on your table in no time!
Recipe type: Main, Soup
Cuisine: Gluten Free, Vegan, Dairy Free, Nut Free
Serves: 4 large bowls
  • ¼ cup chickpea flour* (or sub regular wheat flour if not gf)
  • 1 Tbsp. coconut oil
  • 1 yellow onion, finely diced
  • 1 tsp chili pepper flakes (or to taste)
  • 3 garlic cloves, minced
  • 2 tsp cumin powder
  • 2 tsp dried parsley
  • 3 cups vegetable broth
  • 1 cup water
  • 1 cup full-fat coconut milk
  • 3 potatoes, cubed
  • 1½ cups corn kernels, fresh or frozen and thawed
  • 1 large zucchini sliced into ¼ inch thick rounds and quartered.
  • salt and pepper to taste

for serving (optional)
  • coconut yogurt
  • fresh parsley
  1. In a small skillet, heat chickpea flour and toast for about 5 minutes, or until dark golden, stirring frequently. Dump flour into a small bowl and set aside.
  2. Heat coconut oil in a large pot over medium heat. Add the onion and chili pepper flakes. Cook until onions are translucent—about 5 minutes
  3. To the pot, add chickpea flour, garlic, cumin and parsley. Cook until very fragrant—about a minute. Add the vegetable broth, 1 cup of water, coconut milk, and potatoes. Bring to a boil, reduce heat to simmer, and cover with lid. Cook for about 25 minutes, or until potatoes are tender and can be easily pricked with a fork.
  4. Dump the corn kernels and zucchini into the chowder and let cook for about 5 minutes.
  5. Remove pot from heat and ladle about half of the chowder into a blender. Blend until smooth and then add back to pot. Heat for a few more minutes and serve warm with optional coconut yogurt and parsley.
Nutrition Information is a rough estimate of ¼ of the recipe without toppings.

*Chickpea flour (or garbanzo bean flour) is my latest gf four obsession. It is versatile, inexpensive, and higher in protein than almost any other gf flour. I love chickpea flour’s soft texture and have found it incredibly easy to cook/ bake with. I really encourage you all to grab a bag of this stuff—like I said it is inexpensive, running under 3$ on amazon for a 16 ounce bag (compared to almond flour which can run up to 8 or 9$ for the same size bag!). You’ve got nothing to lose!
Nutrition Information
Serving size: ¼ of the recipe Calories: 382 Fat: 19.7g Saturated fat: 15.9g Carbohydrates: 48.2g Sugar: 9.4g Sodium: 436mg Fiber: 9.9g Protein: 8.5g Cholesterol: 0mg


Gluten Free and Dairy Free Summer Corn Chowder

The Local Sprout


You Might Also Like


  • Reply
    July 2, 2018 at 10:55 pm

    This one is definitely going in the books for me. I swapped in white sweet potatoes and used sweet white corn and I tried to eat it as I was making it instead of saving it for the rest of the week!!

    • Reply
      July 4, 2018 at 8:44 pm

      Yay! So happy to hear you enjoyed it 🙂 also sounds delicious with the white sweet potatoes and white corn!

    Leave a Reply

    %d bloggers like this: