Heart Healthy Sweet Potato Mussel Chowder

(5.0)
By Adam Fisher
Updated 10/13/2025
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Diabetic
Heart Healthy Sweet Potato Mussel Chowder
Photo Credit: Baldwin Publishing Staff Photographer

Tired of choosing between creamy, comforting chowder and your health goals? This healthy mussel chowder recipe delivers all the rich, savory flavor you crave without the heavy cream. We blend sweet potatoes, fresh mussels, and a touch of turkey bacon with creamy oat milk to create a luxuriously smooth soup. It's a delicious, heart-healthy dish that will tantalize your taste buds and leave you feeling satisfied.

Total Time
60 minutes
Servings
10
Calories
342

What Makes This Sweet Potato Mussel Chowder Healthy

  • This chowder is packed with lean protein from mussels and cod, which supports muscle health.
  • It uses oat milk instead of heavy cream, significantly reducing saturated fat content.
  • Sweet potatoes provide complex carbohydrates and fiber for sustained energy.

Key Health Highlights

  • Omega-3 Fatty Acids: Mussels are an excellent source of omega-3s, which are essential for brain function and supporting cardiovascular health.
  • Rich in Vitamin A: Sweet potatoes are loaded with beta-carotene, which the body converts to Vitamin A, an important nutrient for vision and immune support.
  • Source of B12: A single serving of mussels provides a significant amount of Vitamin B12, crucial for nerve function and the formation of red blood cells.
  • Lower in Sodium: Using Kosher salt and no-salt-added broth (optional) helps control the sodium level, making it a better choice for a low-sodium diet.

FAQs About Sweet Potato Mussel Chowder

Yes, this mussel chowder is designed to be very healthy. It uses oat milk for creaminess, is loaded with vegetables, and features lean protein from mussels and white fish, making it a nutritious and balanced meal.

The creaminess in this recipe comes from two key steps. First, creating a roux with whole wheat flour and butter provides a thick base. Second, using unsweetened oat milk adds a rich, creamy texture without the high saturated fat of heavy cream.

To prepare mussels, scrub them under cold running water and remove the "beard" or byssal threads just before cooking. Discard any mussels that are open and do not close when tapped, as they are no longer alive.

Yes, you can use frozen cooked mussel meat. Simply thaw it and add it to the chowder during the last 5-10 minutes of cooking, just long enough to heat through.

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Ingredients

Recipe yields 10 servings

Directions

  1. Step 1

    In a large pot over medium-high heat, add the white wine, garlic, thyme and 1 tablespoon of butter. Add the mussels and steam for 5 to 7 minutes, or until the mussels are open.

  2. Step 2

    With a slotted spoon, remove the mussels from the pot and set aside to be shucked. Reserve all of the mussel broth for later in the recipe. Shuck the mussels from the shell and keep chilled. Discard any mussels that do not open.

  3. Step 3

    In a separate large pot, melt 2 tablespoons of the butter over medium heat. Add the bacon and cook until the fat begins to release. Add the carrots, celery and onion to the pot and sweat for 3 to 5 minutes. Add the sweet potato and cook for an additional 3 minutes.

  4. Step 4

    Add the remaining 4 tablespoons of butter and melt completely. Add the flour and mix to create a roux. Cook roux for 3 to 5 minutes. Add the mussel broth and whisk to break up the roux. Add the oat milk and continue to whisk over medium heat to continue cooking the roux, about 5 minutes.

  5. Step 5

    Reduce the heat to low and cook for 30 minutes to completely cook the vegetables, stirring every 5 minutes to avoid scorching. When the chowder has thickened, add the mussels and haddock into the chowder; cook for 5 to 10 minutes, or until the haddock flakes easily with a fork. Season with pepper and salt and garnish with chopped chives.

Nutrition Facts

Serving Size:
1 cup

342
Calories
14
g
Fat
94
mg
Cholesterol
555
mg
Sodium
25
g
Carbs
6
g
Sat. Fat
3
g
Fiber
26
g
Protein
5
g
Sugars

Serving & Storage Tips

  • Serving: This chowder is best served hot, garnished with fresh chives. It pairs wonderfully with crusty bread for dipping.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Reheat gently on the stovetop over low heat, stirring occasionally until warmed through. Avoid boiling, as it can make the seafood tough.

Ingredient Substitutions

Add a pinch of red pepper flakes along with the vegetables for a little kick.

For a more traditional chowder, add 1 cup of frozen or fresh corn kernels when you add the sweet potato.

Feel free to substitute the cod or haddock with other firm white fish like pollock, or even add shrimp.

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