PF
Close-up of creamy salmon soup with vegetables, showcasing a delicious and healthy meal.
Stovetop~50 minComplexity

Salmon Chowder

This Salmon Chowder provides 28g protein and 588 calories per serving, with one batch yielding 6 portions. Quick stovetop cooking makes it efficient for volume meal prep, especially valuable when you need warm, satiating meals. The broth-based format delivers protein while keeping you full between training sessions.

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Ingredients

6 servings
  • Unsalted Butter(60g)
  • Green Onion (Scallion)
  • Celery
  • Yellow Onion
  • JalapeñO Pepper
  • Garlic
  • Potato, Russet, Baked, Flesh Only
  • 1½ teaspoons fine sea salt
  • ½ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
  • Cornstarch(15g)
  • Corn, Sweet, Frozen(480g)
  • Cream, Heavy Whipping(480g)
  • Salmon(680g)

Instructions

  1. 1Cut the russet potatoes into ½-inch cubes, dice the onion and celery into small pieces, mince the garlic, slice the jalapeño pepper into thin rings, and chop the green onions into 1-inch segments—keep white and green parts separate.
  2. 2Melt the butter in a large pot over medium heat, then add the diced onion, celery, and minced garlic. Cook 4–5 minutes, stirring occasionally, until the onion becomes translucent and fragrant.
  3. 3Add the diced potatoes and jalapeño pepper to the pot, then cover with water (about 6–8 cups) and bring to a boil over medium-high heat. Cook 10–12 minutes until the potatoes are fork-tender and nearly soft.
  4. 4While the potatoes cook, cut the salmon into 1-inch chunks, removing any pin bones.
  5. 5Once potatoes are tender, add the salmon chunks directly to the simmering broth over medium heat. Cook 5–7 minutes until the salmon is opaque throughout and flakes easily with a fork, gently stirring once halfway through.
  6. 6Stir the heavy cream into the pot, add the frozen corn, and sprinkle the cornstarch over the surface while stirring constantly. Cook 2–3 minutes over medium heat until the chowder thickens slightly and coats the back of a spoon.
  7. 7Season to taste with salt and pepper, then stir in the white parts of the green onions.
  8. 8Divide the chowder evenly into 6 airtight containers while hot, then top each portion with the reserved green parts of the green onions before sealing. Refrigerate for up to 4 days or freeze for up to 3 months.

Nutrition — Per Serving

588

calories

28g

protein

53g

fat

Carbohydrates
21g
Saturated fat
22.0g
Sodium
92 mg
Dietary fiber
2.3g

6 servings per batch · ~286g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Salmon Chowder have per serving?

Each serving delivers 28g of protein at 588 calories with 53g fat and 21g carbs per portion. The high fat content comes primarily from the salmon and cream base, making this a calorie-dense soup option.

How long does Salmon Chowder take to prep?

Quick prep time on the stovetop with 6 servings per batch means you can meal-prep a full week of soups in one cooking session. This scales well for portion control and reheats efficiently throughout the week.

Is Salmon Chowder good for muscle gain?

At 28g protein and 588 calories per serving, Salmon Chowder supports muscle gain phases when included as part of a calorie surplus, but the high fat-to-protein ratio means it's less optimal than leaner protein sources. Use it as a rotation option rather than a primary muscle-building meal.

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