Searching for an easy sugar-free chia seed jam recipe? What would you say if I told you this special chia jam recipe only takes 5 minutes?
This sugar-free chia jam requires just 4 ingredients and has only 1.2g net carbs per tablespoon. It's packed with fiber, protein, plant omega-3 fatty acids, and tasty colorful berries. Homemade jam is always more delicious than regular jam.
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Is strawberry jam keto?
Traditional jam is not keto. Homemade jam is also not sugar-free. Most jams and preserves are made with so much sugar which thickens the jam/jelly and acts as a natural preservative.
And if you are following a keto diet or low-carb diet, you will be avoiding all sugars so this homemade berry jam will be perfect for your next peanut butter and jelly sandwich. And don't worry. I have low-carb and easy keto recipes to substitute for all these. No more rocketing blood sugar here thank you.
Is chia keto?
Yes, chia is extremely low in carbs higher in protein than most seeds, and is a great way to make easy homemade chia seed jam. Chia seeds are very small (only 2 millimeters in diameter). Chia seeds are sold as white chia or black chia.
What I love about chia seeds is their neutral flavor and their ability to absorb 12 times their weight in water. This means you can make low-carb and keto recipes pretty easily without adding flour to thicken them.
Chia seeds have the most amazing ability to absorb water, thicken and swell creating a yummy thick jam. You don't even need to cook them. This really is the easiest jam and a wonderful recipe.
No more standing over the oven cooking berries on medium heat for hours until the traditional homemade jam sets. This is an easy no-bake recipe.
What ingredients do you need?
To make this great recipe, you only need 5 simple ingredients. Fresh fruit (your favorite berries), some fresh lemon juice, chia seeds, and your favorite sugar-free sweetener.
- fresh berries or frozen berries
- chia seeds
- sweetener (sugar replacement) of choice
- lemon juice
- water
Typically, making jam is an all-day process. I don't know about you, but I don't have time for boiling, sterilizing, preserving jars, and not to mention all that sugar!
I made my own jam because I refuse to buy sugar-free jam from the supermarket. Too many companies use artificial sweeteners such as Sucralose, aspartame, or saccharin.
Or they use maltitol which raises blood sugars (try some, test your blood sugars, watch them rise and rise and rise). I prefer to use stevia, xylitol, or erythritol.
Yes, there will be a little sugar in the chia jam from the berries, but look at the comparisons below. This really is the perfect way to still eat jam and stay on your keto diet.
This sugar free jam only takes 5 minutes to make and can set in 20 minutes. It is packed with delicious high fibre chia seeds with all their plant omega-3 fatty acids.
How many carbs are there in chia seed jam?
You can make the chia jam with any berry. The sugar and carb count will vary depending on which berry you choose to use. You can see the carbs in fruits to compare which is the most keto-friendly berry.
- Regular berry jam - per 20g tablespoon = 13g carbohydrates, 13g sugars
- Homemade chia berry jam - per 20g tablespoon = 3.5g carbohydrates, 0.8g sugar
So why are chia seeds so brilliant? Chia seeds have the most amazing ability to absorb many times their size in liquid and swell and thicken. It is this property that we can harness to make a super easy chia jam and jellies.
You can vary how thick or spreadable you would like your chia jam to be. Simply add more chia seeds and watch it quickly thicken. Alternatively, add more water or berries and it will become a little more liquid in its texture.
Top tips for making chia seed jam
As you make this recipe, here are some of the most common questions people often ask about chia seed jam. Browse the list and see if your question is listed here too.
How do you make it smooth without seeds and bits?
Personally, I like to seed the little seeds from the berries I used to make the jam, but if you have picky children, why not puree it with a stick blender? You can even use a potato masher to mix the berries, seeds, lemon juice, and sweetener.
As time goes on, puree the jam less and less, because children must get used to lumpy 'bits' in their food.
For many children, the food they like or dislike comes down to texture. This is a tricky aspect to deal with overnight, but it can be done. For some, this may take months. So be patient and encouraging!
Some children will eat mince/ground beef, but not a steak. Then, other children will eat fruit puree, but not a piece of fruit. Some will eat tomato paste on a pizza, but not a whole tomato. If we can help encourage children even a tiny way towards accepting different textures, their food repertoire will begin to grow.
What kind of fruit can I add to the chia seed jam?
The fun thing about this jam is that you can use any type of fruit that you want. The only thing that will change is the number of natural sugars from the fruit. If you are trying to count your carbs, you'll want to look at how much natural sugar is in the fruit before you use it.
Some of the best fruits to use in chia seed jam are:
- Blueberry
- Strawberry
- Raspberry
- Blackcurrant
Do chia seeds thicken jam?
Yes, when chia seeds mix with water, they create a natural thickener. The chia seeds also add fiber and protein to the jam too.
Is chia seed jam safe for canning?
No, chia seed jam is not safe for canning. The only safe way to use chia seeds in jam in by following my recipe, which doesn't use any type of canning method at all.
Are fresh or frozen berries better for this recipe?
The fantastic thing about this sugar-free jam recipe is that you can use either frozen berries or fresh ones. If you are using frozen berries, let them defrost before you mash them into a puree.
Low-carb ways to use sugar-free jam
This can be used just like you would use other flavors of jelly. Here are a few ideas to get you started!
- Why not try it on a warm piece of low-carb 3 seed bread with butter
- Hide it inside a chocolate mug cake for a fun pop of flavor
- Pour it over keto waffles or paleo pancakes
- Use it as a topping on sugar-free ice cream
By the way, once you buy a bag of chia seeds, you may want to try these other recipes.
More keto chia and seed recipes
📖 Recipe
Sugar Free Chia Jam
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Calculate ingredients
Ingredients
- 125 g (1 ¼ cups) berries fresh or frozen
- 3 tablespoon chia seeds
- 1 teaspoon lemon juice
- 1 tablespoon granulated sweetener of choice or more to your taste
- 80 ml (⅓ cup) water
Instructions
- If using frozen berries, allow them to defrost. Mash the berries with a fork until a lumpy puree is created.
- Add the chia seeds, lemon juice, sweetener and water. Mix.
- Pour into a little jam jar or storage container and place in the fridge to set.
- Once the chia jam has set, mix again to ensure all the berries and chia seeds are evenly distributed. Enjoy.
Notes
Vanessa
Absolutely amazing jam, I really thought jam was a thing of the past with my new keto eating. This is fabulous and so much healthier than normal jam. Makes you wonder why we put on the fruit mixed with tonnes of sugar combo we all grow up loving! Thanks so much for sharing your recipe. V
Carlton
Hey! This is kind of off topic but I need some advice from an established
blog. Is it hard to set up your own blog? I'm not very techincal but I can figure
things out pretty quick. I'm thinking about making my own but I'm not sure where to start.
Do you have any points or suggestions? Many thanks
Libby www.ditchthecarbs.com
Spoiler alert, it takes a lot of work. Once you get to a certain point, you then need to find some amazing people to help you as there is no way you can do all of this by yourself. But it is the most fulfilling thing I have ever done. As an ex-pharmacist, knowing I have helped more people regain their health in the last 6 years using low-carb nutrition, rather than through dispensing their prescriptions, is so incredibly rewarding. Good luck Carlton 🙂
Anna
What sweetener would you recommend for this recipe? What sweetener did you use?
Libby www.ditchthecarbs.com
I generally prefer erythritol and/or stevia/ You may wish to read my Ultimate Guide To Low-Carb Sweeteners. You can see what I use and what I avoid.
Jamie J Richens
Hi I’ve tried your Jam before absolutely loved it but been long enough for me to forget, how long does it it keep, this time I want to make it for mother’s da but the mother I have to send it to is in Melbourne and I’m on the Sunshine Coast? Tia
Jamie
Libby www.ditchthecarbs.com
I would only keep it for a few days, possibly a week. I'm not sure it would survive the postal service?
Susan DeVoy
I used strawberries because believe this, it was the only fruit in Kroger at the time. As a jam on toast , it was good but then I had some whipped cream and folded a teaspoon (wanted to check first) of the Chia Jam in it. OMG! What a nice little treat! Felt like I was cheating with Strawberry Ice Cream. Can you freeze whipped Cream after you make it? Think I am going to try a small bowl with the jam to see how it works out.
Libby www.ditchthecarbs.com
Yes, whipped cream freezes well, almost a cheats ice cream. Keep it in an airtight container so it doesn't dry out (freezer burn).
Cevilla
Can this chia jam be canned n sealed??
Libby www.ditchthecarbs.com
I'm not a jam making expert, but I don't think so. Canning and sealing regular jam is self-preserving because of the high sugar content, which is lacking here. I fear bacteria would grow in chia jam that has been stored for a longer time than is specified in this recipe. Luckily chia jam is quick and easy to whip up a little batch every few days.
Bonnie
If I want topp use fresh berries, do I cook them down.. cool..and smash?
Does it freeze well?
Libby www.ditchthecarbs.com
Yes, that would work. Simply warm until hot, but not boiling, then cool and smash with the other ingredients. Yum.
Jodie Davis
Absolute winner! I just made this with black raspberries I had picked over the summer & froze. Simply fabulous & fabulously simple. Thank you!
Robin
The chia jam is sooo good that I am making a double batch today as yesterdays is gone (shared it around!). I love the way the chia seeds look like the raspberry seeds. I left my raspberries unmashed as I like the lumpy fruit. Teams well with the 3 seed bread. Thank you so much.
Zaden
Does this have a similar texture to Chia pudding (I hate chia pudding) or is it closer to chunky jam? I prefer smooth textures so when you talk about pureeing it for children do you mean that after adding the chia you puree it? Or is it after the jam has set? Thank you! Thinking of replacing my gluten free morning cereal with some keto choc waffles with this jam, cream and blueberries! (might not have the blueberries depending on carb content lol, gotta keep the carbs low ;p)
Libby www.ditchthecarbs.com
Yes it does have that "chia" texture. I have pureed it before allowing it to set, this made it a little smoother.
Megan
Can I forgo lemon or is there something that isnt acidic to add? They cause me a lot of bladder pain ??
Libby www.ditchthecarbs.com
Yes you can omit the lemon. It just adds a little sharper taste to it and keeps the colour remain bright.
Deborah
Could this be used with citrus to make a marmalade?
Libby www.ditchthecarbs.com
Oooooh, dang that is a fabulous idea!!!
Debra
Do you think this would work with kiwis? I have an abundant harvest and they are all ripening at once!
Libby www.ditchthecarbs.com
Hmm, great question and I'm not too sure of the answer. I don't know how the enzymes in the kiwifruit would react with the chia. In theory it should set as thew chia purely swells with the liquid, but as we know, kiwifruit will stop gelatine from setting due to the enzymes. I'd love you to come back and let me know the results. Just remember kiwifruit are quite high in sugar, but when they are in your backyard, it seems a crime not to use them 🙂
Elaine
So disappointed..... my jam turned out black in colour from the chia seeds and not juicy and red as your pic.... I used frozen berries so wonder did that make the difference and it was not very sweet so I will have to add a bit more sweetness. I did freeze some in little glass pots and they defrosted perfectly
Paul
Nice jam, thanks for sharing, would this freeze?
Libby www.ditchthecarbs.com
I have never tried, nor been asked before but I don't see why that wouldn't work. In fact, you could freeze individual portions in an ice cube tray! Genius!
Terry
Do the seed part of chia seeds stay hard?
I want to make this for my dad but he doesn't like too many seeds because its hard on his teeth.
Libby Jenkinson
A tiny crunch remains, but in reality, they are so tiny compared to seeds and nuts.
Pippa Loiacono
My jam won't set. What can I do?
Libby www.ditchthecarbs.com
Easy peasy. Add more chia seeds. Chia seeds have the wonderful quality of soaking up more liquid. Depending on which berries you have used, and whether they have been washed, frozen etc may make the jam more liquid. Add another tablespoon of chia seeds at a time until it sets. Remember the chia seeds will take a few minutes to swell and absorb the liquid, so don't add too much too quickly, otherwise you may have a jelly which has gone the other way, and is too solid.
Michele
Would ground chia work as well as the whole seed? Would I use less?
Gina
Could you use tomatoes. My grandmother made tomato jelly and it was my favorite!
Libby www.ditchthecarbs.com
Wow, I have never heard of that. Yes, that would work.
F
How long will this store in a refrigerator?
Libby www.ditchthecarbs.com
I would keep it for up to a week in the fridge. Just make enough to last you that long, then make another batch each time you want to enjoy some more. It's such a quick recipe (thank goodness), you can make it on a regular basis 🙂
Denise
Could I use cherries instead of berries? Or should I just try it?
Libby www.ditchthecarbs.com
Sure thing. You may need to adjust the amount of sweetener you require. Cherry chia jam, here we come!
Kelly
Hey... Just wondering if you could use maple syrup as the sweetener? I can't tolerate the natural sweeteners very well (stevia, xylitol, honey, coconut sugar), but find maple syrup is OK. Would the amount of water need to be lowered because of the chia seeds??
Libby www.ditchthecarbs.com
You can use maple syrup, the sweetener is up to you, but it will no longer be sugar free. Read this article where I discuss all the sweeteners I use and which one I avoid.
Lynda
I make this often - I mix it through plain yoghurt mostly but it's great anywhere you'd usually have jam. It also makes a great topping for a low carb cheesecake!
Denise Farr
Great ideas. I will use it on top of the No Bake Lemon Cheesecake next time, and also to stir through yoghurt or cream. Easy to make. I found just half a tablespoon of stevia worked fine for us.
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