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–+ servings
Healthy corn chowder topped with sun-dried tomatoes, green onions, and cracked pepper.

Healthy Corn Chowder (With Butter Beans & Greek Yogurt)

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4 large servings
Author: Nico Pallotta

  • 5 cups (1.25) vegetable broth or more as needed
  • 4 ears fresh corn about 5 cups / 750 g kernels
  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion diced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 3 cloves garlic minced or grated
  • 1½ teaspoon smoked paprika
  • ⅛ teaspoon cayenne pepper or red pepper flakes
  • 12 ounces (350 g) potatoes diced into ½-inch (1.2 cm) pieces
  • 2 cans butter beans 15 oz / 400 g each can, drained and rinsed
  • 1 teaspoon salt plus more to taste
  • ¼ teaspoon black pepper
  • 1½ cups (375 g) Greek yogurt 2% or whole milk
  • 1 lemon cut into wedges
  • 2 tablespoons (20 g) sun-dried tomatoes optional, oil-packed, chopped
  • 2 grenn onions thinly sliced

  • Make the corn broth: Stand each ear of corn upright in a large bowl and slice downward with a sharp knife to remove the kernels. If the cobs release any corn milk, scrape it out with the back of a knife and save it with the kernels.
    Snap the cobs in half and add them to a pot with 5 cups vegetable broth. Bring to a boil, then simmer for 10 minutes. Remove and discard the cobs.
    Step 1 Fresh corn kernels sliced from cobs into a large bowl.
  • Cook the vegetables: Heat 2 tablespoons extra virgin olive oil in a large pot or Dutch oven over medium heat.
    Add 1 large yellow onion, 2 medium carrots, and 2 stalks celery (all chopped).
    Cook for 5 minutes, stirring occasionally, until softened. Stir in 3 cloves garlic (minced), 1½ teaspoon smoked paprika, and ⅛ teaspoon cayenne pepper and cook for 30 seconds, until fragrant.
    Step 2 Onion, carrots, celery, and spices cooking in olive oil.
  • Simmer the chowder: Add 12 ounces potatoes (diced), corn kernels, 1 can of drained and rinsed butter beans, 1 teaspoon salt, and ¼ teaspoon black pepper.
    Pour in the corn broth and simmer for 15 minutes, or until the potatoes are fork tender.
    Step 3 Potatoes, butter beans, corn, and broth simmering in a large pot.
  • Blend until creamy: Transfer about 2 cups of the soup to a blender and let it cool for 2 to 3 minutes.
    Add 1½ cups Greek yogurt and the remaining can of drained and rinsed butter beans. Blend until smooth, then pour it back into the pot and stir well. If needed, warm the soup gently over low heat, but don't let it boil.
    Step 4 Greek yogurt and butter beans blended with cooked corn chowder.
  • Garnish and serve: Ladle into bowls and top with sliced green onions, chopped sun-dried tomatoes, and black pepper.
    Finish with a generous squeeze of fresh lemon juice. If you like, add crumbled feta, shredded cheddar, or grated Parmesan. The cheese is optional—the lemon isn't. 🍋
    Step 5 Corn chowder garnished with green onions, sun-dried tomatoes, and lemon juice.
Substitutions
  • Fresh corn → Frozen corn or well-drained canned corn.
  • Extra virgin olive oil → Butter.
  • Butter beans → Cannellini beans, great northern beans, or navy beans.
  • Yukon Gold potatoes → Red potatoes or russet potatoes.
  • Yellow onion → White onion, shallots, or leeks.
  • Garlic → Garlic-infused olive oil or the green parts of scallions.
  • Greek yogurt → Low-fat Greek yogurt or Skyr.
  • Smoked paprika → Sweet paprika plus a pinch of chipotle powder.
  • Lemon juice → Fresh lime juice or apple cider vinegar.
  • Green onions & sun-dried tomatoes → Chives, charred corn, fresh jalapeños, or your favorite cheese.
 
Tips
  • Use fresh corn for the sweetest flavor. Frozen is the next best option.
  • Simmer the corn cobs in the broth for 10 minutes to boost the corn flavor.
  • Don't skip the butter beans: They make the chowder creamy, hearty, and satisfying.
  • Cool the soup for 1–2 minutes before blending with the Greek yogurt to keep it smooth.
  • Don't boil after adding the yogurt. Warm gently over low heat if needed.
  • Adjust the consistency with extra broth or water until it's just how you like it.
  • Char a little corn with olive oil and smoked paprika for an easy, smoky topping.
  • Finish with plenty of lemon juice. It makes the flavors pop.
  • Store leftovers in the fridge for up to 4 days and reheat gently with a splash of broth if needed.
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