Clam chowder is a thick, creamy soup that is popular in New England. It is made with clams, potatoes, onions, and cream or milk. Clam chowder is considered a comfort food, perfect for chilly weather. But is this classic soup safe for people with celiac disease or gluten sensitivities? The answer depends on the particular recipe and preparation method.
What is Gluten?
Gluten is a protein found in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience symptoms like abdominal pain, bloating, and fatigue when they eat it.
For people who must follow a strict gluten-free diet, it’s important to pay close attention to labels and ingredients lists. Foods that contain gluten must be avoided. Traces of gluten that come into contact with gluten-free foods during processing can also trigger symptoms.
Traditional Clam Chowder Recipes
Authentic clam chowder recipes call for a roux made from wheat flour and butter or cream as a thickening agent. The use of wheat flour means traditional clam chowder is not gluten-free. Remaking clam chowder with a gluten-free thickener is an easy fix.
Some cooks may also add baked crackers or oyster crackers, which contain gluten, as a garnish on top of the chowder. It’s best to leave these off when serving someone with gluten issues.
Thickening Agents
To make clam chowder gluten-free, the roux must be remade with a gluten-free flour instead of regular wheat flour. Here are some good options:
- Rice flour
- Cornstarch
- Arrowroot starch
- Potato starch
- Gluten-free all-purpose flour
Any of these alternatives can be used to create a roux by cooking the starch with butter or oil before adding milk or cream. Be sure to whisk well to prevent lumps.
Some cooks may choose to skip the roux altogether and use dairy alternatives like coconut milk or nut milks to give the chowder a creamy texture. Adding extra potatoes can also help create thickness in a dairy-free chowder.
Clams
Clams themselves are naturally gluten-free. However, there is still a risk of cross-contamination during processing depending on how and where the clams were packaged.
Canned minced clams may be processed on shared equipment with foods containing gluten. If this is a concern, choose whole clams still in the shell and prep them yourself. Local fresh clams bought straight from a fish market are a good option.
Other Ingredients
Traditional clam chowder also contains ingredients like onions, celery, carrots and potatoes. These basic vegetables and potatoes are all gluten-free.
However, always check seasoning mixes for additives that could contain gluten, like malt vinegar. Make your own seasoning blend using salt, pepper and herbs instead. Avoid croutons or oyster crackers as garnish.
Overall, with some minor adjustments, clam chowder can easily be prepared gluten-free. Just take care in choosing safe ingredients and avoid obvious sources of gluten like wheat flour or crackers.
Common Questions
Here are answers to some frequently asked questions about gluten and clam chowder:
Is canned clam chowder gluten-free?
Canned clam chowders may contain gluten, especially varieties condensed with wheat flour. Check the ingredients list carefully. Brands labeled “gluten-free” are the safest bet. Or make your own gluten-free clam chowder at home.
Can I use oyster crackers for garnish?
No, oyster crackers contain wheat flour so they are not gluten-free. Use sliced scallions or fresh parsley instead to garnish a gluten-free chowder.
Are all clam chowder recipes gluten-free?
No, traditional clam chowder recipes are made with a roux that contains wheat flour. But with some simple ingredient swaps, like using rice flour or cornstarch instead, clam chowder can easily be made gluten-free.
Is Manhattan clam chowder gluten-free?
Manhattan style clam chowder has a tomato broth base instead of cream. This style is often thickened with wheat flour, so check the ingredients carefully if ordering when dining out. Make your own at home without flour for a gluten-free version.
What can I use to thicken clam chowder without flour?
Rice flour, cornstarch, arrowroot starch, potato starch or gluten-free all-purpose flour are all good alternatives. You can also blend cooked potatoes into the broth or use dairy alternatives like coconut milk to create thickness.
Gluten-Free Clam Chowder Recipe
Here is a delicious gluten-free recipe for New England clam chowder:
Ingredients:
- 3 tablespoons butter
- 1 small onion, diced
- 2 ribs celery, sliced
- 2 medium carrots, chopped
- 3 cups chicken or fish stock
- 3 medium russet potatoes, peeled and diced
- 1 bay leaf
- 1 teaspoon dried thyme
- 1/4 teaspoon paprika
- Salt and pepper to taste
- 1 pound fresh clams, scrubbed
- 1 cup heavy cream
- 2-3 tablespoons rice flour or cornstarch
- Chopped parsley for garnish
Instructions:
- Melt butter in a large pot over medium heat. Add onion, celery and carrots. Cook for 5 minutes until vegetables soften.
- Stir in chicken stock, potatoes, bay leaf, thyme and paprika. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Add clams to pot, cover and cook for 5-7 minutes until all clams open. Discard any unopened clams.
- Use a slotted spoon to transfer clams to a bowl. Remove meat from shells and roughly chop. Set aside.
- In a small bowl, whisk together cream and rice flour or cornstarch. Stir mixture into the pot to thicken chowder.
- Return chopped clam meat to pot and heat through. Remove bay leaf. Ladle chowder into bowls and garnish with fresh parsley.
This gluten-free clam chowder is creamy and comforting. The rice flour helps create the perfect thickness without using wheat. Fresh clams and vegetables make it extra tasty. Enjoy this allergy-friendly version of a classic soup.
Eating Out Gluten-Free
Dining out with food allergies or intolerances can be tricky. But more and more restaurants are now offering gluten-free menus and options. Here are some tips for enjoying clam chowder safely when eating out:
- Check the restaurant’s website in advance for gluten-free menus
- Call ahead to ask about preparation methods and risk of cross-contamination
- Ask if gluten-free thickeners are used in chowders and sauces
- Request that no croutons or crackers be added on top
- Ask for sauces and dressings to be served on the side
- Look for “gluten-free” labels on menus or ask your server for recommendations
- If in doubt, stick to naturally gluten-free dishes like salad with oil and vinegar dressing
With planning and good communication, people who are gluten-free can still enjoy restaurant meals. Many eateries are happy to accommodate special dietary needs. Don’t be afraid to ask questions to ensure your food is safe.
Traveling Gluten-Free
Vacationing with dietary restrictions doesn’t have to limit enjoying new destinations and cultures. Here are some tips for traveling gluten-free:
- Research restaurant options at your destination in advance
- Pack shelf-stable snacks like nuts, protein bars, or dried fruit in case you can’t find safe options
- Download translator apps so you can communicate about your needs in foreign countries
- Carry a gluten-free “cheat sheet” to show staff at restaurants
- Use Airbnb to book accommodations with a kitchen so you can cook your own meals if needed
- Inform any travel agents of your dietary needs so they can help make arrangements
- Learn key phrases about gluten-free diets in the local language
- Visit grocery stores to shop for gluten-free versions of local foods
With extra preparation, those with gluten issues can still safely enjoy traveling everywhere from Paris to Peru. Eating the local cuisine is one of the best parts of travel. By being proactive, you can experience unique food and culture anywhere in the gluten-free world.
Clam Chowder Around the World
While clam chowder originated in New England and is strongly associated with American cuisine, some other regions and countries also have their own unique chowder traditions that may be naturally gluten-free or easily adapted. Here are a few examples:
Nova Scotia, Canada:
Nova Scotia is known for its seafood, including creamy clam chowder made with freshly caught clams, onions, potatoes, Halifax Creamery milk, and Bay of Fundy salt. The chowder may already be thickened with corn starch instead of wheat flour.
Ireland:
Irish seafood chowder often contains fish like cod or salmon along with clams, mussels and shrimp. Vegetables include leeks and potatoes. With no wheat flour used, this chowder is gluten-free. Oyster crackers aren’t part of traditional Irish cuisine.
Portugal:
Portuguese caldeirada is a hearty fisherman’s stew that blends clams, fish and potatoes flavored with olive oil, onions, garlic and cilantro. Already gluten-free, this stew needs no changes to suit a gluten-free diet.
Thailand:
Spicy Thai seafood soups feature shrimp, squid, mussels and sometimes clams in a lemongrass-infused coconut milk broth with chili peppers, lime juice and fish sauce for flavor. Naturally gluten-free, just specify no wheat noodles.
New Zealand:
Kiwi-style clam chowder has a twist with pumpkin as the starch instead of potato. Onion, celery, clams, white wine and cream round out the flavors. Use corn starch instead of flour to adapt this unique chowder.
The Pacific Northwest of the United States also has its own clam chowder tradition featuring razor clams. Explore chowders from around the world and adapt them to be gluten-free for an exotic twist on this comforting dish.
Clam Chowder Health Benefits
Beyond being naturally gluten-free, clam chowder made with fresh, high-quality ingredients offers some good nutritional benefits, especially when compared to cream or flour-laden canned varieties. Here are some of the healthy aspects of homemade clam chowder:
High in Protein
Clams are an excellent source of lean protein, providing around 20 grams in a standard serving. Protein helps keep you full and satisfied, builds muscle, and provides energy.
Good Source of B Vitamins
Clams provide B vitamins like folate, niacin, riboflavin, and thiamine. These nutrients help convert food into energy and support red blood cell health.
Rich in Vitamin C
Potatoes and celery boost the Vitamin C content of clam chowder. Vitamin C supports immune function and collagen production for healthy skin.
Contains Iron
Clams offer a good dose of absorbable heme iron, which helps prevent anemia by carrying oxygen throughout the body in red blood cells.
Provides Selenium
Seafood like clams has selenium, a trace mineral that acts as an antioxidant to protect cells from damage and support thyroid function.
Overall, when prepared properly with real, whole food ingredients, clam chowder can be a nutritious part of a balanced diet for those who must eat gluten-free. The natural health benefits of seafood, vegetables and quality dairy or broth shine when art or fillers are not used.
Freezing Gluten-Free Clam Chowder
Making a large pot of gluten-free clam chowder? The good news is it freezes well for quick, hearty meals later on. Here are some freezing tips:
- Let chowder cool completely before freezing. Transfer to airtight containers or zip-top bags.
- Leave 1 inch headspace in containers as chowder will expand.
- Seal containers and freeze for up to 3 months.
- Thaw overnight in fridge before reheating on stove over low until hot throughout.
- Add cream or milk after reheating to preserve texture. Season with more salt and pepper if needed.
- Garnish bowls with parsley or scallions just before serving.
Freezing in portion-sized containers makes it easy to pull out just what you need. Simply reheat and enjoy a taste of New England anytime.
Conclusion
In summary, classic clam chowder recipes call for wheat flour, making them unsuitable for gluten-free diets. However, with some simple ingredient swaps like using rice flour or cornstarch instead, clam chowder can easily be prepared 100% gluten-free. When made with fresh, whole foods and care taken to avoid cross-contamination, clam chowder can be a delicious and nutritious option for anyone avoiding gluten. With proper planning for things like travel or dining out, virtually anyone can enjoy this comforting soup. Clam chowder lovers don’t have to give up this hearty favorite just because of dietary restrictions. Gluten-free clam chowder is hearty, nourishing and delicious any time of year.
