This four ingredient Berry Chia Seed Jam will quickly become your favorite thing to put on toast, yogurt, pancakes, and more. This healthy jam option is much better for you than traditional jam or jelly but still tastes amazing and has just 35 calories per serving. Jump to Recipe keyboard_arrow_down
Chia Seed Jam made with fresh berries, chia seeds, sweetener of choice, and a touch of vanilla. This healthy alternative to traditional jam and jelly is packed with fiber, omega 3 fatty acids, and even some protein. Plus it has much less sugar than traditional jam. Other chia favorites include this chia pudding and the best Chocolate Chia Seed Pudding.
So no surprise here, I am a pretty big chia fan. I've made all kinds of chia seed puddings, chia muffins, chia oats and continue to look for new ways to incorporate chia into my recipes. So when I saw a chia jam post on Instagram I set out to create one at home. The basic chia seed jam recipes call for 2-3 cups of fruit, 2-3 tablespoons of chia seeds, and some type of sweetener. From there you can get all kinds of creative with spices, ginger, citrus zest, and any other flavors you love. Today I am sharing a basic mixed berry jam but I am certain that there will be more to come.
Can I freeze chia seed jam?
Absolutely. Chia seed jam can be frozen for about 3 months in the freezer. Keep it in a freezer safe container to prevent freezer burn, ideally without too much extra air. To defrost, place in the fridge overnight.
How long does chia jam last in the fridge?
Chia seed jam can be kept in the fridge for 1-2 weeks, although we usually use all of it within about 1 week. It will get slightly thicker the first few days in the fridge since the chia seeds continue to expand and absorb the liquid. You can freeze it if you are not able to use it in time.
Is there a sugar-free chia seed jam? What sweeteners can I use?
If you are using fruit in your jam, you won't be able to make a true sugar free option since all fruit naturally contains sugars. However, to minimize the amount of sugar in the jam, you can use a sugar-free sweetener like stevia or Splenda. You can also choose lower sugar fruits like berries to keep the sugar content lower. If you want a jam free of refined sugars, you can use a natural sweetener like honey or maple syrup.
Can I make a chia seed jelly?
If you don't like the appearance or texture of chia seeds in your jam, you can make a smoother version with the blender. Once you have cooked everything, blend it until it is smooth. Then refrigerate. This will create more of a jelly-like consistency, that is smooth. This option is great for kids who may not like the thicker texture or "seed" like the feeling of the chia seeds. Some people have reported needing an extra tablespoon of chia seeds for this smoother version. Personally, I haven't needed it, but if your jelly doesn't thicken up enough, add some extra chia seeds.
Ideas for Using Chia Seed Jam
- Oatmeal: Swirling chia seed jam and almond butter into your morning oats is always a good idea. The chia seeds add fiber and Omega 3's while the almond butter adds fat and protein.
- Yogurt bowls: To add flavor to plain yogurt, consider adding some chia seed jam. It is a great way to make a healthier fruit yogurt. You can even make "fruit on the bottom" style yogurt cups with chia jam for meal prep.
- Toast, waffles, and pancakes: It's so good spread on toast, waffles, and pancakes and much healthier than traditional sugar packed jellies or syrups. Plus it adds a great textural element.
- Peanut butter and "jelly" sandwiches: Make a healthier PB&J with chia jam instead of jams and jellies made with lots of refined sugar.
- Frozen yogurt topping: To kick up the nutritional content of your night time snack, add some chia jam to your favorite ice cream or frozen yogurt. Since the yogurt is already sweetened, you won't miss any extra sweetness in the jam.
- Popsicles: Mix together your favorite flavor of chia seed jam with yogurt, canned coconut milk, or coconut water for a yummy and healthy summer popsicle.
Why chia seeds?
There are so many different health benefits of these tiny seeds. First of all, they are a great source of plant based Omega 3 fatty acids. They also pack a punch when it comes to fiber, protein, healthy fat, and magnesium. Finally, they are a natural thickener, making them an easy way to make jam and jelly without needing a thickener. You also can skip the canning process, which means not only a healthier jam but a quicker one.
This recipe was originally published on May 18, 2015. It has been updated with new text and photos. Here is the old photo, it's embarrassing but fun to see the evolution of photography on the site.
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Berry Chia Seed Jam
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Heat the berries and water in a saucepan. Bring to a boil and then turn down to a simmer. Cook until berries are broken down and you can easily mash them with a fork.
Taste and add sweetener to your desired level.
Stir in chia seeds. Let sit in the refrigerator for at least two hours.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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