Raspberry chia jam is a quick and easy healthy homemade jam that takes less than 10 minutes to make. There's no added sugar and the chia seeds help the jam "jam" up!
If you're not a chia jam fanatic (yet!) like I am, I bet you're wondering what the big deal is with chia jam.
For one thing, it's a great way to up your fiber intake! Both raspberries and chia seeds pack a hefty amount of fiber in this raspberry chia jam recipe. It's also easier to make than traditional jam and isn't loaded with sugar like jam typically is.
Another pro about this raspberry chia jam is that it's easy and only takes about 10 minutes to make. That's why I don't mind making it more frequently when I need to! Aka when I want to load it into absolutely everything I eat - oats, yogurt, cookies, toast - you name it!
What is Chia Jam?
Chia jam is a fruit jam that uses chia seeds to naturally thicken it. Because of chia's thickening and gelling properties, chia jam can be made without fillers or pectin.
Is Chia Jam Healthy?
In one short word, yes! If you want to know why, read on...
First of all, it's homemade! This means you know exactly what went into it and don't have to worry about weird fillers or additives that packaged jams and jellies might have in them.
Also, there's no added sugar in this chia jam recipe (unless you opt to add maple syrup). Added sugars can add up pretty quickly, and the American Heart Association (AHA) recommends limiting added sugars to 6-9 teaspoons per day (source).
Chia Seed Nutrition Benefits
Chia seeds are a nutritional powerhouse. They are packed with a variety of nutrients that have plenty of nutrition and health benefits. A one-ounce serving of chia seeds has 10 grams of fiber and 4 grams of protein. They are a good source of calcium, manganese, magnesium, and phosphorus (source). Chia seeds are very high in omega-3 fatty acids. They also contain antioxidants, which can protect your body from the damaging effects of free radicals (source).
Raspberry Nutrition Benefits
Raspberries are not only naturally sweet and delicious, but they also have a ton of nutrients.
1 cup of raspberries contains 8 grams of fiber (source). The general recommendations for fiber are ~25-38 grams per day, so just 1 cup of raspberries meets up to 32% of those fiber goals!
Raspberries are also an excellent source of vitamin C and full of other antioxidants that may protect against inflammation, heart disease, and cancer (source).
How to Make Chia Jam
Prepare and cook raspberries. You can use fresh or frozen berries for this recipe. Add 2 cups of raspberries to a small-medium pot. Cook raspberries over medium-low heat for 4-5 minutes. Turn off the heat.
Add chia seeds and mix in to combine. Let stand for 5 minutes to thicken.
Make it sweeter (optional). Stir in 1-2 tablespoons of maple syrup or honey if you prefer a sweeter jam.
How Long Does Chia Jam Last?
Allow the raspberry chia jam to cool before storing. Store in an air-tight container or jar in the refrigerator for up to 1 week.
NOTE: Because there's no added sugar, I wouldn't recommend canning chia jam. Chia also changes the pH, water activity, and density - all factors that make chia jam not an ideal candidate for canning (source).
What to Do with Chia Jam
- Use this raspberry chia jam as the "jelly" in this Peanut Butter and Jelly Overnight Oats recipe
- Add it to yogurt and top with granola, cereal, or nuts
- Add it to toast - even better with some peanut butter!
- Have it with cheese and crackers
- Add it to oatmeal for some fruity natural sweetness
More Chia Seed Recipes:
- Healthy Overnight Oats with Chia
- Peanut Butter & Jelly Overnight Oats
- Chocolate Raspberry Chia Pudding
- Blueberry Almond Overnight Oats
- Banana Chocolate Chia Energy Balls
- Banana Peanut Butter Overnight Oats
If you made this raspberry chia jam recipe, I’d love to see your creation! Don’t forget to snap a picture and tag me @thebalancedbite on Instagram. Follow along on Pinterest and Facebook for more healthy & tasty recipes!
Raspberry Chia Jam
- 2 cups raspberries (fresh or frozen)
- 1 tbsp chia seeds
- 1 tsp maple syrup optional
- Heat raspberries in a small pot for 5 minutes on medium heat.
- Once raspberries are cooked, mix in chia seeds and let sit for at least 5 minutes to thicken.
- If you like your jam a little sweeter, add maple syrup.
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