You’ll want to eat this healthy raspberry chia jam with a spoon. This low sugar, high fiber spread is almost as delicious as it is good for you.
I really love some good ol’ jam on toast. But as a dietitian, I don’t really love that it’s loaded with sugar. And I especially don’t love that I have to limit how much of it I eat.
If you can relate, this easy and healthy raspberry chia jam will be your new favorite recipe. Made with just three simple ingredients, this tasty spread is loaded with fiber and contains barely any added sugars (in fact, there’s an option to leave them out entirely). Yet, it’s totally crave-worthy and good enough to eat with a spoon.
This chia jam is perfect on toast, baked oats, and yogurt bowls. And it couldn’t be easier to make!
Why you’ll love this chia jam
High fiber: Dietary fiber is so important for your heart health, digestion, cancer risk, and more. But nobody eats enough! This recipe contains an impressive 5 grams per serving.
Low sugar: This recipe contains just 1 gram of added sugar per serving (or 0 if you skip the maple syrup).
Easy: All you need is five minutes and three everyday ingredients to make it.
Delicious: This tasty spread is one of my favorite toppings for toast, oats, yogurt, and more.
Quick: This recipe comes together fast… I’ve been known to whip up a batch while my bread is toasting!
And the best part about raspberry chia jam is that the more you eat, the more you benefit. You don’t need to carefully portion this recipe like you would with other high sugar spreads!
Ingredients
All you’ll need is three ingredients to make this raspberry chia jam:
- Frozen raspberries — they’re cheaper than fresh and won’t go bad!
- Chia seeds — these tiny seeds are BIG on fiber and health benefits
- Maple syrup — you can leave this out for a sugar-free jam, or swap with honey or sugar
How to make raspberry chia jam
Heat a saucepan to medium heat. Add raspberries and cover.
Cook until completely heated through and juices have been released, about 5 minutes stirring occasionally. Fruit should be slightly broken down.
Remove from heat, and add chia seeds and maple syrup to the pan.
Stir and rest uncovered for 10 or more minutes, or until all liquid has been absorbed, and jam is thick and spreadable. Start with fewer chia seeds and as more as needed.
Tips for success
The great thing about chia jam is that it’s hard to mess up.
If your jam is too thin after resting, add more chia seeds.
If it’s too thick, add a splash of water.
The most important tip is to just give your jam at least 10 minutes to cool before playing with it! The texture will change as the raspberry chia jam cools and the chia seeds work their magic.
How to serve
Raspberry chia jam is great as a spread or a topper.
Try it with these other healthy foods:
- Peanut butter toast
- Cottage cheese toast
- Protein yogurt bowls
- Baked oatmeal
- Overnight oats
- Scrambled oats
- Porridge
- Pancakes
- Smoothie bowls
Or, eat it with a spoon! It’s super nourishing and delicious, so it’s totally fine to do that.
Storage instructions
Store this chia jam in a mason jar or food container with a lid.
Make sure it has cooled completely before you transfer to your jar and move it to the fridge. It will stay good in the fridge for up to three days.
Unlike regular jam, this raspberry chia jam doesn’t contain enough sugar to last a long time. It’s best to make a fresh batch every few days to prevent spoiling!
Frequently asked questions
Yes! Feel free to add as much maple syrup as you like to make it sweet enough for you. Note that adding more maple syrup, honey, or sugar will add to the added sugars in this jam.
You can use honey, sugar, maple syrup, or any sweetener you like in this chia jam.
Yes, you can use fresh berries but you may need to add more chia seeds. Wait for the cooked berries to rest for at least 10 minutes before assessing the texture and adding more seeds.
Yes, you can use any type of berries or mixture of berries! I personally love making this chia jam with frozen mixed berries, too. You may need to adjust the amount of chia seeds if you use a different type of berry, but wait for the jam to rest before adding more.
Raspberry Chia Jam (3 Ingredients)
Equipment
- small saucepan
- mason jar
Ingredients
- 2 cups frozen raspberries
- 4 tsp chia seeds, add more for thicker jam
- 1 tsp maple syrup, optional, add more for sweeter jam
Instructions
- Heat saucepan to medium heat.
- Add raspberries and cover.
- Cook until completely heated through and juices have been released, about 5 minutes stirring occasionally.
- Remove from heat, and add chia seeds and maple syrup to the pan.
- Stir and rest uncovered for 10 or more minutes or until all liquid have been absorbed and jam is thick and spreadable. Start with fewer chia seeds and as more as needed.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
When you make the recipe for 4 servings (2 C frozen berries), how much does it cook down to? 1C? 1/2 C?
I figure you used 1/4 of the total jam when you calculated nutritional info but how large was that serving size?
Can’t wait to try this!
This was so easy and delicious. I used frozen mixed berries because that’s what I had on hand. Perfect to add to a piece of toast and peanut butter.