10 Minute Healthy Jam with Chia Seeds

I love jam. It’s such a versatile, tasty ingredient. You can put it on toast. On sandwiches. Biscuits. Bagels. Smoothies. Yogurt. Cookies. Cake. The list is endless.

Naturally, when I began thinking of what I wanted to tackle this season in terms of canning, jam was at the top of my list. Literally. The first thing I put on my list.

And thus began my search for how exactly I would go about making jam. And let me tell you, I was shocked. For some reason, it had never occurred to me just how much sugar was present in jam. Recipes I found called for one part fruit to one part sugar. When I stopped to look at the label of my beloved jam in my fridge, I saw that only one tablespoon of it was nearly 1/5 of the daily recommended sugar intake! I could put one tablespoon on my slice of toast, and another one or two in my yogurt parfait! With just my breakfast, I would be having half of my day’s worth of sugar!

And so began my quest for finding a flavorful, yet healthy jam alternative.

And this is where the chia seeds come in. Chia seed jam was life-changing to me. Not only is it healthy, but it tastes just so gosh-darn good! It tastes like you’re eating only the fresh fruit inside of it because you are! No sugar added, no pectin needed! Just two ingredients: Fruit and chia seeds. How much easier can it get for a healthy jam that the entire family will love?

Equipment & Tools

Small Saucepan: We will be heating up the fruit to help draw out the juices and soften them so they are easier to mash. Just make sure your pot is large enough to accommodate the fruit.

Wooden Spoon: I prefer to use wooden utensils, but any spoon will work. As long as it can stir, it will do the job!

Potato Masher: I found that my potato masher works well to mash the fruit after it has cooked for a bit. You can also use your spoon or anything else that you can use to mash the fruit.

Glass Jars: This chia jam can be stored in jars in the refrigerator for up to a week. I found that these jars can hold about 1 recipe’s worth of jam, are dishwasher and freezer-safe, and look pretty cute too!

Ingredients Needed

Fresh or Frozen Fruit: Any juicy fruit will work in this recipe, such as strawberries, raspberries, blueberries, pineapple, etc. Keep in mind that different fruits have different textures and amounts of “juiciness,” so it will affect the texture of your jam. The juicer the fruit, the runnier the jam will be.

Chia Seeds: Because of the soluble fiber content of chia seeds, they’re able to “gel” and give this jam its jam-like texture. But don’t worry, you won’t feel like you’re eating seeds with every bite! (Harvard)

Honey or Other Sweetener: This is purely optional and dependent on personal preference. The sweetness of the fruit you’re using will also determine if you wish to add some sweetener. If you prefer sweeter jams, you may need to add some honey to jam made with tarter fruits. I prefer to leave it out and have the jam as-is, but feel free to tweak it to the preference of your family! If you like sweeter jams, consider checking out our dandelion honey recipe!

How to Make healthy Jam with chia seeds

Cut the Fruit: While you don’t NEED to cut up your fruit before it goes in the pot, I found that this helps to prevent large chunks of fruit in the jam, and it helps it to cook faster. Just be sure to get as much of the juice from the fruit off of your cutting board and into the pot, as well!

Cook the Fruit: In order to help the fruit get soft and easy to mash, add your fruit to a small saucepan. Cook it over medium heat. As it cooks, the juices will start to come out and bubble, and the fruit will soften.

Mash the Fruit: Now is the time to let out any pent-up aggression from your day! Remove the pan from heat, and then use your potato masher, spoon, or whatever else you found in your kitchen to mash up your fruit! There is no wrong way to do it. Simply mash until the fruit reaches the consistency you like!

Add the Chia Seeds: Add the chia seeds to your mashed-up fruit. Give it a good stir so it is all combined. It may look a little funny with all the seeds in it, but trust the process. You will not be able to taste the seeds at all when it’s done, just the yummy fruit!

Let Cool: Let your jam cool for ten minutes. In those ten minutes, the chia seeds will begin to gel and quickly thicken the jam like some sort of chia magic.

Store the Jam: Store your jam in an air-tight container, such as a glass mason jar. It can be kept in the fridge for up to a week or frozen for up to three months.

Healthy Jam with Chia Seeds

Recipe by: Jessica

With no added sugar and only two ingredients (and an optional to add honey), this is a healthy jam alternative packed full of chia seeds!

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Cooling Time 10 minutes mins

Total Time 25 minutes mins

Course Jam & Jelly

Servings 16 Tbsp (1 cup total)

Calories 12 kcal

*Note: Calories and cost is estimated, if provided.

Equipment & Tools

• Small Saucepan , 1½ quart or bigger
• Potato Masher or Spoon
• Storage Container(s)

Ingredients

  

• 2 cups Fruit , fresh or frozen (see notes)
• 2 Tbsp Chia seeds
• Honey or other sweetener, to taste (optional)

Instructions

 

• Prepare your fruit by either slicing or cutting it up. If you prefer an extra-chunky jam, you can skip this step.

Cook

• In a small saucepan, add 2 cups Fruit and cook over medium heat until the juices come out and the fruit softens. Remove from heat.
• Using a potato masher or the back of a spoon, mash the fruit until it reaches your desired consistency.
• Add the 2 Tbsp Chia seeds and Honey (if using) to the fruit then stir to combine.
• Let the jam cool for about 10 minutes to thicken.

Storage

• Store in an air-tight container for up to one week or frozen for up to three months.

Notes

• Any juicy fruit will work in this recipe, such as strawberries, raspberries, blueberries, pineapple, etc. However, I find strawberries or blueberries work best for this recipe.
• Keep in mind that different fruits have different textures and amounts of “juiciness,” so it will affect the texture of your jam. The juicer the fruit, the runnier the jam will be.

Keyword Healthy, Natural