Servings: 6Prep: 15 minsCook: 15 minsTotal: 30 mins
Creamy Salmon Chowder Without Common Acid Reflux Triggers
This cozy salmon chowder is the perfect meal for chilly winter days or a quick, nourishing dinner during a busy week. Made with simple pantry staples, this GERD-friendly soup is creamy, comforting, budget-friendly, and packed with fiber.
With grocery prices continuing to rise, fresh salmon isn't always the most affordable option. The good news? Canned salmon is just as nutritious, much more budget-friendly, and convenient to keep on hand. Because it's shelf-stable, you can stock your pantry and whip up this delicious, acid reflux-friendly meal whenever you need an easy weeknight dinner.
Description of Ingredients and Why They Work
Canned Salmon: Affordable Nutrition in Every Bowl
Don't overlook other fish options like canned salmon! It's a budget-friendly way to enjoy more fish throughout the week without the higher price tag that fresh salmon can sometimes have. While fresh salmon needs to be cooked within a few days, canned salmon is shelf-stable and can last for months in your pantry, making it an easy staple to keep on hand. Be sure to add a few cans to your cart on your next grocery trip!
Beyond its convenience and affordability, canned salmon is packed with nutrition, including:
- High-quality protein
- Heart-healthy omega-3 fatty acids
- Vitamin D
- Calcium (especially when it contains the soft, edible bones)
Vegetables That Create Creaminess Naturally
The vegetables in this chowder each play an important role! Potatoes create a hearty, creamy base and naturally thicken the soup, while carrots add just the right touch of natural sweetness. If celery agrees with you, it brings that classic chowder flavor everyone knows and loves. Prefer a silky-smooth soup over chunky bites? No problem! Simply blend the cooked vegetables with a little of the broth, then stir the mixture back into the pot for an extra creamy, velvety chowder that's just as comforting.
Choosing a GERD-Friendly Creamy Base
- Low-fat milk or lactose-free milk (if tolerated)
- Unsweetened oat milk or another mild plant-based milk
- Pureed potatoes or vegetables to thicken naturally
- Avoid excessive butter or high-fat dairy when possible.
Mild Herbs and Seasonings
- Dill
- Parsley
- Thyme
- Bay leaf
- Small amounts of black pepper if tolerated
- If fresh garlic is a trigger for you, garlic-infused olive oil is a flavorful, GERD-friendly alternative that lets you enjoy the taste without the garlic pieces.
Pantry-Friendly Ingredients Make Healthy Eating Easier
While cooking can sometimes feel daunting, or like the last thing you want to do, this recipe might just change your mind. It uses plenty of pantry staples to make meal prep simple and convenient. Instead of fresh vegetables, you can use canned green beans, corn, carrots, or mushrooms. You can even swap fresh potatoes for instant mashed potatoes, which provide a source of carbohydrates while also making the soup thicker and creamier.
Substitutions and Variations
Dairy-Free Options
- Oat milk
- Unsweetened almond milk (if tolerated)
- Vegetable puree for extra creaminess
Vegetable Swaps
- Parsnips
- Sweet potatoes (if tolerated)
- Cauliflower
- Leeks (only if tolerated)
Protein Variations
- Canned salmon
- Leftover cooked salmon
- Cooked white fish
Adjusting for Individual GERD Triggers
Although GERD is becoming more common, don't be fooled into thinking everyone's triggers are the same. What works for one person may not work for another. Some people can tolerate small amounts of fat or acidic foods, while others have no problem eating garlic. That's why it's so important to adjust recipes to fit your own needs and pay attention to what your body tolerates. If you're unsure which foods are triggering your symptoms, consider working with a registered dietitian who can help you identify your personal triggers and create a plan that works for you.
Tips and Serving Ideas
How to Get a Rich Chowder Without Heavy Cream
- Blend some cooked potatoes.
- Simmer longer for natural thickening.
- Mash vegetables directly into the soup.
- Add a cornstarch slurry.
- Use low-fat dairy or mild plant-based milk.
Meal Prep Tips
- Refrigerates well for up to three days.
- Freeze before adding dairy if possible.
- Portion into individual containers for lunches.
What to Serve with Salmon Chowder
- Whole grain bread (if tolerated)
- Simple green salad with a mild dressing
- Plain crackers
- Steamed vegetables
FAQs
Is canned salmon healthy?
Canned salmon is a nutrient powerhouse, providing high-quality protein, heart-healthy omega-3 fatty acids, vitamin D, and calcium, especially when the soft, edible bones are included. These nutrients support muscle, bone, heart, and overall health, making canned salmon a convenient and nourishing pantry staple.
Is canned salmon good for chowder?
Yes! Canned salmon is a great option for chowder because it is already cooked, which reduces preparation time and helps you get a delicious, comforting meal on the table faster.
Can I make this chowder dairy-free?
Yes. Use a mild, unsweetened plant-based milk, or add creaminess by blending vegetables.
Is this soup good for acid reflux?
It can be a suitable option for many people because it avoids several common reflux triggers, but GERD triggers vary from person to person, so ingredients should be adjusted based on individual tolerance.
Can I freeze salmon chowder?
Yes, though soups made without dairy typically freeze and reheat best.
How do I make chowder creamy without heavy cream?
Use blended potatoes, pureed vegetables, or a low-fat or plant-based milk to achieve a rich, satisfying consistency.
GERD-Friendly Salmon Chowder
This creamy salmon chowder is a cozy, GERD-friendly meal made with budget-friendly canned salmon, tender vegetables, and a naturally creamy broth—no heavy cream required. Packed with protein, fiber, and heart-healthy omega-3s, it's an easy pantry-based dinner that's both comforting and gentle on digestion.
Servings: 6 servingsPrep: 15 minsCook: 15 minsTotal: 30 minsDifficulty: Easy
AmericanDinnerGERD-friendlyGERD-friendly lunch
Ingredients
16 ounce can salmon
3 cups chicken bone broth
2 large carrots, diced
1 large red bell pepper, diced
3 tablespoons thyme, fresh
8 ounces sliced mushrooms
2 tablespoons olive oil
1 1/2 cup French green beans, diced
1/3 cup heavy cream
1 cup petite potato, diced
Instructions
1
Clean and chop all vegetables and herbs.
2
Heat pot over medium heat with 2 tablespoons of olive oil.
3
Saute vegetables until tender. Add bone broth.
4
Bring broth to a boil, add thyme.
5
Once the soup has come to boil, add salmon and reduce heat.
6
Mix in 1/3 cups of heavy cream.
7
Season with salt and pepper to ones taste and enjoy!
Nutrition Facts
Per serving
Calories
359
359
Fat
13.0g
13.0g
Carbs
42.0g
42.0g
Protein
29.0g
29.0g
Fiber
21.0g
21.0g
Sodium
581.0mg
581.0mg
Sugars
4.0g
4.0g
Sat. Fat
3.0g
3.0g
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