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StovetopComplexity

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 until the bacon is crisp and the fat is rendered, about 10 minutes, reducing the heat as necessary to avoid burning. Transfer the bacon to a paper towel-lined plate, reserving the drippings in the pot.
  2. 2Return the pot to medium heat and add the onions, celery, carrots, salt, and pepper. Cook, stirring, until softened, about 5 minutes. Add the garlic and Old Bay and cook for 1 minute, until fragrant.
  3. 3Add the wine and scrape up any browned bits on the bottom of the pot. Simmer until the wine is mostly evaporated, about 2 minutes.
  4. 4Add the seafood stock, return the bacon to the pot, and bring to a boil. Add the potatoes. Allow to return to a simmer, then reduce the heat to low, and continue simmering uncovered until the potatoes are tender, about 5 minutes.
  5. 5Add the shrimp, cod, scallops, and clams and their juices. Return the soup to a bare, gentle simmer for about 2 minutes, until the seafood is just cooked through. Add the half and half and remove the pot from the heat.
  6. 6Adjust the seasoning to taste. Top with parsley or thyme to serve.

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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