Light Salmon & Potato Chowder Recipe | Cookin' Canuck (2024)

Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 38 Comments

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This healthy salmon chowder recipe allows you to indulge in a creamy potato soup without the guilt. Delicious and comforting! Thank you to The Little Potato Company for helping me to share this recipe with you.
Light Salmon & Potato Chowder Recipe | Cookin' Canuck (1)

Driving up the winding Sea-to-Sky Highway from Vancouver, Canada to the town of Whistler (home of one of the world's top ski resorts) is not just a feast for the eyes, with the stunning ocean and mountain views. Tucked into a quiet enclave just north of the town of Squamish is Brackendale, home to the annual month-long Bald Eagle Festival and bald eagle count, which boasts the world record count of 3769 eagles in 1994.

If you've ever been mesmerized by the sight of a bald eagle soaring in the sky, try to imagine what it would be like to stand on the shores of the Squamish River, surrounded by trees that are covered with hundreds, even thousands, of the majestic birds. Whether the eagles are perched in the trees, keeping keen eyes focused on their surroundings, or they are swooping towards the river to pluck salmon out of the river, it is an experience that you will never forget.

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (2)

If you stop to see the eagles, be sure to stop in first at the Brackendale Art Gallery Theatre Teahouse (yes, you read that right). The owners will be able to point you towards the best viewing spots, show you works by local artists and promise you a bowl of salmon chowder that will knock your socks off. It's been 15 years since my husband and I first tasted that chowder (though not the last time) and it's sumptuous flavors and creamy texture sticks in my mind as though it was yesterday.

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (3)

Last month, I made Creamer Potatoes with Red Pepper Cashew Pesto with my favorite potatoes from The Little Potato Company. Sweet and creamy, these fully mature small potatoes are available in numerous varietals, including the Blushing Belles that I used for this salmon chowder. Blushing Belles are extremely versatile, adapting to a variety of cooking methods. Their red skins and buttery yellow flesh look beautiful in the soup and taste even better. That being said, any of the Creamer potato varietals could be used with this recipe.

The Little Potato Company Creamers are grown in the United States and Canada, and are not genetically modified. They are naturally sweet because the potatoes are actually fully matured, rather than "baby potatoes" that are harvested before reaching maturity. That means two things...better flavor and better texture for mashed potatoes, roasted side dishes, soups and so many other dishes.

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (4)

So, how did I lighten up this chowder without sacrificing chowder? I followed the template of my . In that recipe, I subbed out whole milk with lower fat milk and broth, and thickened up the soup with a roux rather than heavy cream. The result is a chowder that's lower in calories and fat grams, but still lusciously thick and flavorful.

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (5)

Other recipes with Creamer potatoes:

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (6)
Cookin' Canuck's Creamer Potatoes with Red Pepper Cashew Pesto
I Love Vegan's Veggie Croquettes
Faithfully Gluten-Free's Easy Chicken Shepherd's Pie
The Recipe Rebel's Easy Skillet Scalloped Potatoes au Gratin

Printable Recipe

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (7)

Light Salmon & Potato Chowder Recipe

Light Salmon and Potato Chowder... A hearty soup that doesn’t blow the calorie bank! 322 calories and 4 Weight Watchers Freestyle SP

4.54 from 13 votes

Print Pin Rate

Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour

Servings: 6 Servings

Calories: 280kcal

Author: Dara Michalski | Cookin' Canuck



  • Heat the olive oil in a large saucepan set over medium heat. Add the onion, celery, and red bell pepper, and cook until the vegetables are beginning to soften, about 5 minutes.

  • Add the garlic, thyme and red pepper flakes, and cook for 1 minute.

  • Add potatoes and vegetable broth. Bring to a boil, then reduce heat slightly and simmer until the potatoes are tender, about 15 minutes.

  • Add the corn and simmer for 2 minutes.

  • Place the flour in a medium bowl and slowly whisk in the milk until the mixture is smooth.

  • Slowly whisk the milk mixture into the soup, along with the salt and pepper. Cook, whisking frequently, until the soup is starting to thicken, 8 to 10 minutes. Stir in the salmon and cook until the salmon is just cooked through, 6 to 8 minutes.

  • Stir in the parsley. Season to taste. Serve.


Weight Watchers Points: 4 (Freestyle SmartPoints), 8 (SmartPoints), 8 (Points+), 7 (Old Points)


Serving: 1.25Cups | Calories: 280kcal | Carbohydrates: 25g | Protein: 25g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 60mg | Sodium: 819mg | Potassium: 902mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1050IU | Vitamin C: 30.7mg | Calcium: 154mg | Iron: 2.1mg

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: This post is sponsored as a part of a brand ambassadorship for The Little Potato Company. All opinions are my own.

Light Salmon & Potato Chowder Recipe | Cookin' Canuck (8)

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Reader Interactions


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  1. Hazel

    Light Salmon & Potato Chowder Recipe | Cookin' Canuck (13)
    This soup is amazing. I had some frozen salmon and was looking for a good way to use it up. I don’t think I could have made a better choice. I have more salmon, enough to make it again. Cant wait. Thanks for this great recipe.


  2. Nancy in KC

    Light Salmon & Potato Chowder Recipe | Cookin' Canuck (14)
    We don't eat pork so I love that this recipe has NO bacon! The flavor of this chowder was out of this world! The red pepper flakes gave the chowder a small, unexpected kick which we all loved. I made a couple minor changes to the recipe. Because I wanted a creamy chowder, I used whole milk. Reduced the vegetable broth by 8 oz. and added a bottle of clam juice. I added a bay leaf to the broth. I did not cook the potatoes in the chowder, instead I roasted them in the oven to bring out their sweet, earthy flavor. I used Green Giant corn (microwave steam in bag). I did not add the potatoes or corn until after fully incorporating the milk/flour mixture, THEN I added the potatoes, corn and the salmon. Made it so much easier. I will definitely make this recipe again.


  3. Connor Jane McIntyre

    Light Salmon & Potato Chowder Recipe | Cookin' Canuck (15)
    tasty and satisfying all for 374 calories! i used 1.5 cup of coconut milk and 1 cup almond milk to make it dairy free, chicken broth instead of vegetable and used a gf flour instead of regular, added a lil extra veg, and it all worked out great.


  4. Michael McCabe

    Light Salmon & Potato Chowder Recipe | Cookin' Canuck (16)
    Used the recipe for the most part. Substituted cream of cauliflower soup. Added onions
    I am very pleased with the result. Used pink salmon.


  5. Laura NN

    Light Salmon & Potato Chowder Recipe | Cookin' Canuck (17)
    I made this recipe last night for dinner and it went over so well with my family. My kids, who don't like baked or grilled salmon, went back for second helpings. I found the Little Potatoes at our grocery - never tried them before - and they were so good! This is a recipe we'll definitely make again.


  6. Brenda @ a farmgirl's dabbles

    These potatoes sound delicious - I love a small, creamy potato. And salmon in potato chowder sounds awesome. Beautiful chowder!


  7. Jennie @onesweetmess

    You have me wanting to take a trip to the Squamish River. We love gazing at the birds. My goodness, does this soup look utterly delicious. Those hearty chunks! Pinned.


  8. Liz

    I love chowder---and with big chunks of salmon and potatoes???? Amazing!


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Light Salmon & Potato Chowder Recipe | Cookin' Canuck (2024)
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