PF
Close-up of a savory seafood chowder with shrimp and mussels in a black bowl.
Stovetop~50 minComplexity

Seafood Chowder

This Seafood Chowder packs 40g protein and 722 calories per serving—a protein-dense soup that works as a standalone meal or paired with carbs. Four servings cook on the stovetop in minimal time, storing easily for grab-and-go lunches throughout the week. Built for hitting high protein targets while keeping prep time minimal on busy days.

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Ingredients

4 servings
  • Bacon(113g)
  • Yellow Onion(180g)
  • Celery
  • Carrots(120g)
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • Garlic(20g)
  • Old Bay seasoning blend(5g)
  • Potato, White, Boiled, No Skin(454g)
  • Wine, White, Dry(120g)
  • Seafood Stock, Low Sodium(960g)
  • Shrimp(227g)
  • Cod, Fillet(227g)
  • Scallops(227g)
  • Clams
  • Half and half cream(240g)
  • Chopped fresh parsley or thyme (for serving)

Instructions

  1. 1Place the bacon in a cold large stock pot over medium heat. Cook 10 minutes, reducing heat as necessary to avoid burning, until the bacon is crisp and fat is rendered. Transfer bacon to a paper towel-lined plate, reserving the drippings in the pot.
  2. 2Return the pot to medium heat and add the onion, celery, carrots, salt, and pepper. Cook, stirring, 5 minutes over medium heat until softened. Add the garlic and Old Bay seasoning blend and cook 1 minute over medium heat until fragrant.
  3. 3Add the wine and scrape up any browned bits on the bottom of the pot. Simmer 2 minutes over medium heat until the wine is mostly evaporated.
  4. 4Add the seafood stock and return the bacon to the pot. Bring to a boil over medium-high heat, then add the potatoes. Return to a simmer, reduce heat to low, and cook uncovered 5 minutes until the potatoes are fork-tender.
  5. 5Add the shrimp, cod fillet, scallops, and clams with their juices. Return to a bare gentle simmer over low heat and cook 2 minutes until the seafood is opaque and just cooked through with no translucence remaining.
  6. 6Remove the pot from heat and stir in the half and half cream. Adjust seasoning with salt and pepper to taste.
  7. 7Divide the chowder evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

722

calories

40g

protein

19g

fat

Carbohydrates
101g
Saturated fat
8.1g
Sodium
648 mg
Dietary fiber
4.2g

4 servings per batch · ~723g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Seafood Chowder have per serving?

Each serving delivers 40g of protein and 722 calories with 19g fat and 101g carbs. This is a high-protein, calorie-dense option that packs substantial carbs alongside the protein for post-workout recovery.

How long does Seafood Chowder take to make and how many servings?

This quick prep stovetop recipe batches 4 servings at once, making it efficient for portioning several meals from one cooking session. Minimal active time from start to finish.

Is Seafood Chowder good for muscle gain?

At 40g protein and 722 calories per serving with 101g carbs, this recipe is well-suited for muscle gain phases where you need high calorie and carb intake to support training volume. The protein-to-carb ratio supports glycogen replenishment alongside muscle protein synthesis.

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