Frozen Berry Chia Jam

The easiest way to eat more fiber! Make my easy (and viral!) frozen berry chia jam for a delicious, low sugar spread that can support your health.

If you love jam but are wary of its sugar content, add this simple recipe to your weekly rotation. It’s super low in added sugar and very high fiber, so you can enjoy a massive serving size without the sugar crash. And it only takes 10-minutes to make with three simple ingredients!

Need more easy high-fiber recipes? Try my 4-ingredient overnight oats, chocolate chia pudding, or high fiber blueberry smoothie.

Recipe Highlights

• Three ingredients. You’ll only need three simple ingredients and 10-minutes to prep this delicious and nutrient-dense chia jam.
• Low sugar. This jam is low in added sugar and super high in fiber, so you can enjoy without a blood sugar roller coaster. Explore more high-fiber recipes.
• Giant serving size. You can enjoy a huge dollop of jam with minimal added sugar thanks to this nutritious, dietitian-designed recipe.
• A third of your daily fiber. A single serving of this frozen berry chia jam packs 8 grams of fiber, which is almost a third of a woman’s daily fiber needs. This went viral on Instagram for good reason!

Key Ingredients And Swaps

• Frozen mixed berries: I like the Kirkland blend with blueberries, blackberries, and raspberries. You can use any mix of frozen berries you prefer. If you love berries, try my peanut butter berry smoothie or berry breakfast crumble.
• Chia seeds: This is where lots of the fiber comes from, and how the jam is thickened. Don’t swap, but feel free to use a little more or less depending on how thick you like your jam.
• Honey: You can swap this for any sweetener including maple syrup, agave, Stevia, or sugar. Or, feel free to leave it out for a chia jam with no added sugar. Feel free to adjust the amount to fit your taste too!

Scroll down to the recipe card for the exact quantities and detailed recipe.

How To Make Frozen Berry Chia Jam

Step 1: Simmer frozen berries until juicy then stir in chia seeds and honey.

Step 2: Rest for 10 minutes before serving. Enjoy!

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Serving Suggestions

Chia jam can be used like any other jam — but you can use a much bigger serving size! Here are some of my favorite ways to enjoy it:

• Yogurt: Add a big scoop to Greek yogurt with your favorite granola and chopped nuts.
• Toast: Slather your favorite high-fiber or sourdough toast with nut butter, then add a generous serving of chia jam right on top.
• Oatmeal: Use a scoop of chia jam as a topper for warm or overnight oats.
• Apple slices: Dip apple or pear slices in chia jam for a sweet but nutrient-dense snack. Another one of my favorite apple dips is this high-protein peanut butter yogurt dip.
• Roll-ups: Spread peanut butter and chia jam over a whole grain tortilla, then tightly roll and slice into pinwheels.