High Protein Salmon Chowder for Cold Thanksgiving Nights — 30g Protein

This high protein salmon chowder for cold thanksgiving nights is the bowl to make when the evening turns chilly and you want something warm that still counts as a proper high-protein dinner. Tender chunks of salmon, buttery potatoes and sweet corn simmer in a creamy dill broth — 30g of protein per serving, and dinner on the table in 45 minutes.

The trick is adding the salmon last and barely cooking it. Salmon goes from silky to dry in a couple of minutes, so it goes in at the very end and poaches gently in the hot broth while the potatoes finish. A splash of cream and a squeeze of lemon keep the chowder rich but bright, and the dill makes it taste like a cold-weather classic.

Why you’ll love it

• 30g protein per serving, about 420 calories
• A cosy Thanksgiving soup that eats like a meal — serves 4
• Tender salmon, potatoes and sweet corn in a creamy dill broth, in 45 minutes total
• One pot, no cream-heavy guilt, and it reheats well the next day

Ingredients

• 650g (about 1.5 lb) skinless salmon fillet, cut into 2 cm cubes
• 450g (about 1 lb) baby potatoes, halved or quartered
• 150g (about 1 cup) sweet corn kernels, fresh or frozen
• 1 medium onion, finely diced
• 2 celery stalks, finely diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tbsp unsalted butter
• 500ml (about 2 cups) low-sodium fish or vegetable stock
• 240ml (about 1 cup) half-and-half
• 1 tbsp fresh dill, chopped, plus extra to serve
• 1 tbsp lemon juice, freshly squeezed
• 1 tsp sea salt
• 1/2 tsp black pepper, freshly ground
• 1/4 tsp smoked paprika

Equipment used

• A large heavy-bottomed pot or Dutch oven, for simmering the chowder
• A sharp chef’s knife, for cubing the salmon and dicing the vegetables
• A wooden spoon, for stirring without breaking up the salmon
• A ladle, for serving the chowder into bowls

Instructions

1. Heat the olive oil and butter in a large heavy-bottomed pot over medium heat. Add the onion and celery and cook for 5 minutes, until softened but not browned.
2. Stir in the garlic and smoked paprika and cook for 1 minute, until fragrant.
3. Add the potatoes and stock, season with the salt and pepper, and bring to a gentle boil. Reduce the heat and simmer for 15 minutes, until the potatoes are just tender.
4. Stir in the sweet corn and half-and-half and bring the chowder back to a gentle simmer — do not let it boil hard, or the cream can split.
5. Gently add the salmon cubes, nestling them into the hot broth. Cover and cook on low for 5–6 minutes, until the salmon flakes easily with a fork.
6. Take the pot off the heat and stir in the lemon juice and chopped dill. Taste and adjust the salt and pepper.
7. Ladle into warm bowls and serve with extra dill on top and crusty bread on the side.

Tips

• Add the salmon last and keep the heat low — it only needs 5–6 minutes to turn silky, and overcooking is what makes chowder salmon dry.
• Don’t let the chowder boil after the cream goes in. A hard boil can split the half-and-half and turn the broth grainy.
• Cut the salmon into even cubes. Pieces that are all the same size cook at the same rate, so none of them overcook while others are still raw.
• The chowder keeps 2 days in the fridge. Reheat gently on low heat and add a splash of stock if it has thickened.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Salmon and Quinoa Bowl — 42g Protein
• High Protein Tuna and White Bean Salad — 38g Protein
• High Protein Garlic Shrimp Zucchini Noodles — 39g Protein

FAQ

Can I use frozen salmon for this chowder? Yes — thaw it fully in the fridge overnight and pat it dry before cubing. Frozen salmon releases more water, so patting it dry keeps the broth creamy instead of watery.

Is this high protein salmon chowder for cold thanksgiving nights good for a small Thanksgiving? Yes. It is built for a cosy evening: one pot serves 4 generously, and it scales easily — double everything in a bigger pot for 8, with the same method and about 5 extra minutes for the potatoes.

How do I keep the salmon from overcooking? Add it last, keep the heat low, and take the pot off the heat as soon as the largest cube flakes easily — 5–6 minutes is enough. The hot broth keeps cooking it gently while you ladle it into bowls.

Can I make it ahead? Yes. Cook the chowder base a day ahead and keep it in the fridge, then reheat gently and add the fresh salmon just before serving so it stays silky.

High Protein Salmon Chowder for Cold Thanksgiving Nights

Sophia Martinez

Tender salmon, potatoes and sweet corn in a creamy dill broth. 30g protein — 45 minutes, serves 4.

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 420 kcal

Equipment

• A large heavy-bottomed pot or Dutch oven for simmering the chowder
• A sharp chef's knife for cubing the salmon and dicing the vegetables
• A wooden spoon for stirring without breaking up the salmon
• A ladle for serving the chowder into bowls

Ingredients

  

• 650 g (about 1.5 lb) skinless salmon fillet, cut into 2 cm cubes
• 450 g (about 1 lb) baby potatoes, halved or quartered
• 150 g (about 1 cup) sweet corn kernels, fresh or frozen
• 1 medium onion finely diced
• 2 celery stalks finely diced
• 2 garlic cloves minced
• 1 tbsp olive oil
• 1 tbsp unsalted butter
• 500 ml (about 2 cups) low-sodium fish or vegetable stock
• 240 ml (about 1 cup) half-and-half
• 1 tbsp fresh dill chopped, plus extra to serve
• 1 tbsp lemon juice freshly squeezed
• 1 tsp sea salt
• 1/2 tsp black pepper freshly ground
• 1/4 tsp smoked paprika

Instructions

 

• Heat the olive oil and butter in a large heavy-bottomed pot over medium heat. Add the onion and celery and cook for 5 minutes, until softened but not browned.
• Stir in the garlic and smoked paprika and cook for 1 minute, until fragrant.
• Add the potatoes and stock, season with the salt and pepper, and bring to a gentle boil. Reduce the heat and simmer for 15 minutes, until the potatoes are just tender.
• Stir in the sweet corn and half-and-half and bring the chowder back to a gentle simmer — do not let it boil hard, or the cream can split.
• Gently add the salmon cubes, nestling them into the hot broth. Cover and cook on low for 5–6 minutes, until the salmon flakes easily with a fork.
• Take the pot off the heat and stir in the lemon juice and chopped dill. Taste and adjust the salt and pepper.
• Ladle into warm bowls and serve with extra dill on top and crusty bread on the side.

Notes

Add the salmon last — 5–6 minutes on low heat is enough. Don’t boil after the cream goes in. Keeps 2 days refrigerated; reheat gently with a splash of stock.

Keyword dinner, high protein, salmon chowder, seafood soup, thanksgiving

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