New England Clam & White Bean Chowder
A rich, comforting chowder featuring iron-packed clams and tender Yukon gold potatoes. Mashed cannellini beans create a creamy, thick base without the blood-sugar spike of traditional flour.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 35-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Knife and cutting board
Time saver
Store leftovers in an airtight container for up to 3 days. Reheat gently on the stove over low heat to prevent the cream from separating.
Do these three things first
- 1Prep cannellini beans (rinsed), slices thick-cut bacon (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: In a medium pot over medium heat
- 01
In a medium pot over medium heat
In a medium pot over medium heat, cook the chopped bacon until crisp, about 5 to 7 minutes. Remove half of the bacon with a slotted spoon to save for garnish, leaving the bacon fat in the pot.
Tap card to mark done - 02
Add the chopped celery to the pot…
Add the chopped celery to the pot along with a pinch of salt, black pepper, and dried thyme. Sauté for 3 to 4 minutes until the celery softens.
Tap card to mark done - 03
Stir in the diced potatoes
Stir in the diced potatoes, cannellini beans, and 1 cup of the reserved clam juice. If the liquid doesn't quite cover the vegetables, add a splash of water or broth. Bring to a gentle simmer, cover, and cook for 12 to 15 minutes until the potatoes are fork-tender.
Tap card to mark done - 04
Using the back of a wooden spoon
Using the back of a wooden spoon, lightly mash some of the beans and potatoes against the side of the pot. This naturally thickens the chowder without needing a flour roux.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low. Stir in the chopped clam meat and heavy cream. Simmer gently for just 2 to 3 minutes until warmed through (do not let it boil, or the clams will become tough).
Tap card to mark done - 06
Ladle the chowder into bowls and top…
Ladle the chowder into bowls and top with the reserved crispy bacon.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Canned chopped clams are incredibly budget-friendly…
Canned chopped clams are incredibly budget-friendly and easy to find in the canned tuna aisle. They are one of the most bioavailable sources of iron and B12 available.
Mashing the white beans replaces the…
Mashing the white beans replaces the traditional flour thickener, keeping your blood sugar stable while giving you a creamy, comforting texture.
Store leftovers in an airtight container…
Store leftovers in an airtight container for up to 3 days. Reheat gently on the stove over low heat to prevent the cream from separating.
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