Shrimp Corn Chowder

Ultra-Simple Shrimp & Corn Chowder (Loaded with Vegetables)

One of the most important skills in recovery from ultra-processed foods is learning how to make meals that feel abundant, satisfying, and flexible—not rigid or perfect. This shrimp and corn chowder does exactly that. It’s built with real, single-ingredient foods, uses an entire can of coconut milk so nothing goes to waste, and allows you to adjust the texture based on your preference. This is nourishing, grounding food that supports fullness, steadier energy, and trust with eating.

Servings: 6

Ingredients

   •   2 lbs shrimp, peeled and deveined

   •   1 tablespoon olive oil or avocado oil

   •   1 medium onion, diced

   •   1 full head of celery, trimmed and diced

   •   4–6 carrots, diced

   •   2 cloves garlic, minced

   •   Dash of cayenne pepper

   •   2 lbs potatoes, diced

   •   4 cups low-sodium chicken or vegetable broth

   •   1 can (13–14 oz) light coconut milk

   •   2 cups corn (fresh or frozen, already cooked)

   •   ¼ cup nutritional yeast

   •   Salt and pepper, to taste

Optional garnish

   •   Sliced green onions

   •   Finely diced red bell pepper

Instructions

1. Heat oil in a large pot over medium heat. Add onion, celery, carrots, garlic, and a dash of cayenne pepper. Sauté until vegetables are softened and fragrant, about 5–7 minutes.

2. Add diced potatoes, broth, salt, and pepper. Bring to a boil, then reduce heat and simmer 12–15 minutes, until potatoes are very tender.

3. If you prefer a thicker soup, use a spoon or potato masher to gently mash some of the potatoes directly in the pot.

4. Lower heat and stir in shrimp, corn, coconut milk, and nutritional yeast. Simmer gently for 3–5 minutes, just until shrimp are pink and cooked through.

5. Taste and adjust seasoning. Serve topped with green onions and red bell pepper if desired.

Approximate Macros (Per Serving – 6 Servings Total)

Macros are estimates and meant for education, not perfection.

   •   Calories: ~365–395

   •   Protein: ~37–42 g

   •   Fat: ~11–14 g

   •   Carbohydrates: ~26–30 g

   •   Fiber: ~4–5 g

Why This Is a Good Choice in Recovery

   •   High-quality protein supports satiety and more stable blood sugar

   •   Carbohydrates come from real, grounding foods like potatoes and corn

   •   Healthy fats from coconut milk help meals feel satisfying without heaviness

   •   Large vegetable volume increases nourishment, fiber, and fullness

   •   Flexible cooking techniques reinforce confidence and reduce rigidity around food

This is the kind of meal that feels enough—and that feeling is foundational in recovery from ultra-processed foods.