This Blueberry Chia Jam is delicious, easy to make, and refined sugar free. Add it to toast, smoothie bowls, oatmeal, or overnight oats for a tasty pop of flavor!
Jam used to be my JAM when I was younger. I mean, what kid doesn't love a delicious, sweet, fruity spread? Or the empowerment of being able to make your very own meal??
I loved putting strawberry jam or grape jelly on my toast in the mornings. I'd take PB&J's to school every day for lunch too - those were the days before peanut allergies were the norm.
Now that I'm living that healthy #plantbased lifestyle, I have to be more careful with fruit preserves because some of them are thickened with gelatin. Many also contain ungodly amounts of sugar - or worse, high fructose corn syrup - which I try to avoid as much as possible.
Chia jam is my yummy, easy and wholesome alternative to store-bought varieties. I love making these fruit preserves so much that I also came up with a Strawberry Chia Jam too. Variety is the spice of life, you know?
Jump to:
What's in This Healthy Jam Alternative and What's Not
This delightfully nutritious fruit spread is made with just four ingredients and NO refined sugar. How do you like them blueberries?!?
So what's NOT in this jam?
If you didn't know, most commercially available jams and jellies have a ridiculous amount of sugar and/or high fructose corn syrup (HFCS) in them. In fact, a typical jam consists of a whopping 60% sugar!
While not only unsettling (I'm not looking to eat a candy bar's worth of sugar for breakfast!), this can also be detrimental to health.
Excess sugar and HFCS consumption create large spikes in insulin (our body’s major fat storage hormone) contributing to changes in a person's metabolism. These changes can lead to a number of health problems including obesity, type 2 diabetes, and dementia, among others. (SOURCES: 1, 2, 3, 4, 5, 6)
If you have ever made fruit preserves in the past, you may have also been exposed to the weird science of fruit pectin. While naturally derived from apples, this powdered additive is quite powerful and can cause your jams to seize. Good news though - my chia jam doesn't use a lick.
So here's what's actually in this chai jam:
- Blueberries: Feel free to use either fresh or frozen! You can also opt to swap in any berry of your choice (or the berries that are on sale).
- Maple Syrup: Since fruit is sweet on its own, so I only use a little pure maple syrup in this recipe. Don't worry, it still tastes delicious! In fact, not adding so much sugar makes the jam taste more like blueberries, which are one of my favorite fruits. If you don't have maple syrup, feel free to add a little sugar to sweeten things up if you want.
- Chia Seeds: Instead of fruit pectin, this quick cooking jam is thickened with the magic of chia seeds. When put in a liquid environment, chia seeds form a gel around themselves; they end up like mini tapioca pearls. It is this gel that makes them such a great base for jam. TIP: I also use chia seeds in baked goods to replace eggs and in my overnight oats as a thickener.
- Lemon Juice: The final ingredient is a squeeze of some fresh lemon juice for a touch of acidity. Why, you ask? It just tastes better. Think of it like this: what salt is to french fries, then lemon is to berries. You can also substitute lime here if you prefer!
Please note that this jam is not suitable for water-bath canning due to its low sugar content; it should be stored in the refrigerator.
Health Benefits of Chia Seeds
Chia seeds are not only for making into pets (though that's pretty awesome, too). In fact, they're one of my kitchen staples, and with many good reasons!
Chia seeds are high in omega-3s, which are linked with a multitude of health benefits including: decreased incidence of anxiety/depression; higher brain function; and fighting inflammation.
They also contain fiber and protein - which help me to stay sated - as well as vital nutrients like phosphorus and calcium.
If chia seeds aren't reason enough for you to try this jam, don't forget about all of the health benefits of blueberries!
How To Make Blueberry Jam With Chia Seeds
Step One: Cook the Berries.
Add blueberries to a saucepan and cook on low for about 5-10 mins, stirring occasionally. Mash them with a fork while they are cooking to break them up.
NOTE: If you are using frozen berries, there is no need to defrost them first! Just pop them in and mash a little to separate the pieces. They'll defrost pretty quickly if you agitate them in the pan.
Step 2: Mix and Cool.
Take the blueberries off the heat and stir in maple syrup, lemon juice, and chia seeds. That's it!
Let stand until cooled, then transfer to a clean glass jar for refrigeration. That's right, you just made homemade blueberry chia jam. Suzie Homemaker, who?
How To Use This Healthy, Refined Sugar Free Jam
I can't tell you how much I've been loving my chia jam. I make a big batch each week and use it on/in:
- smoothie bowls
- toast
- yogurt
- Blueberry Lemon Cheesecake Overnight Oats
- Strawberries and Cream Overnight Oats
- or as a topping on a healthy vegan banana split
You can also try this chia jam recipe with strawberries, raspberries, or blackberries depending on your mood. Heck, you could even go wild with a mixed berry jam!
I can tell you from experience, they all work splendidly. Feel free to get creative and find your own favorite mix. If you find a winner, let me know in the comments below!!
Frequently Asked Questions
Matt and I love this jam so much, it never lasts very long! That said, this chia jam will keep (tightly covered) for up to two weeks in the refrigerator.
Heck yeah, you can! In fact, you don't even have to defrost them (so long as they haven't frozen into a single lump). Just pour them in the pan and follow the recipe as written.
Yes! You can use fresh or frozen - either will work well!
Absolutely! I've made it with strawberries, blackberries and raspberries, and it has been delicious every. single. time.
More Recipes
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
π Recipe
Easy Blueberry Chia Jam
Ingredients
- 1 cup frozen blueberries (organic if possible)
- ½ TB maple syrup
- ½ TB lemon juice
- 1 TB chia seeds
Instructions
- Add blueberries to a saucepan and cook on low for about 5-10 mins, stirring occasionally. Mash them with a fork while they are cooking to break them up.
- Take the blueberries off the heat and stir in maple syrup, lemon juice, and chia seeds.
- Let stand until cooled, then transfer to glass jar for storage.
Notes
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Wendy brown says
Came across your site....grandson asked for blueberry jam. I will make it. First thought that popped into thoughts when I read "will last two weeks in fridge".......no it wont, he'll have it gone in a few days!!! Thanks for sharing.
Mary Ellen says
Haha, "gone in a few days" made me laugh, Wendy! I do hope he enjoys it!
Lee Leblanc says
Thanks so much, this is super easy to make. And it doesn't have animal fat like the rest of the jelly. Also, what I do is, well, the obvious, add organic vegan peanut butter, and vegan white bread.
Mary Ellen says
So glad you enjoy it, Lee! Yes, that's one of the reasons I wanted to make this jam - most jellies have some sort of animal product in there...plus lots of sugar. Thanks for the review! π
Iris says
Could you tell me the differences/advantages of using chia seeds over ground flaxseed for a cardiac patient? My husband had a widowmaker heart episode 2 years ago and I now follow the Esselstyn Prevent & Reverse Heart Disease way of eating. He's been using ground flaxseed over his steel cut oats each morning. I'd love to try this recipe since it follows the Esselstyn guidelines. Is there any real advantage or are they pretty much interchangeable?
Mary Ellen says
Hi Iris! In general, both chia and flax seeds are great additions to a heart-healthy diet. I wouldn't say one is better than the other. Both contain omega-3 fatty acids (flax a bit more but not much) and have a comparable mineral content. I think adding both to his diet would be beneficial. The flaxseed meal on his oats is a great idea and this jam could be a nice way to add a bit of extra fruit and chia to his diet as well. Wishing your husband the best.
Katie says
Hello, My friend is allergic to lemon juice and other acidic foods. Can I omit it from the recipe? She has so many allergies this is the only recipe I could find for blueberry jam that was almost completely safe for her to eat.
Thanks,
Katie Winger
Mary Ellen says
Hi Katie, yes, it should be fine to omit the lemon juice. It adds a bit of acidity to balance out the sweetness but it should be okay to omit, it just might taste a bit sweeter. Let me know what she thinks!
Katie says
Hello,
I will definitely let you know what she thinks!! I am just so happy to have found this recipe. I Want her to be able to enjoy some sort of treat at our Halloween party. So I am making Halloween shaped Linzer cookies with the proper Siri friendly ingredients. finding the jam was the most difficult part. So your recipe is a real life saver!!
Thanks.
Katie
Mary Ellen says
You're such a sweet friend to be doing this for her. I hope you have a great time at the party and the cookies work out really well!
jenny says
Cant wait to try this recipe! Love the use of maple syrup.
Mary Ellen says
thanks Jenny! Hope you enjoy if you get a chance to try it!
kimmythevegan says
"Jam used to be my jam when I was younger" I do like little jokes. You're adorable.
I actually never liked jam growing up, but have come to appreciate it more as an adult. This sounds delicious and I love how quick and easy it is to make.
Gorgeous photos btw!
Jennifer says
I love chia jams, though I don't eat it enough to justify making it. They don't last nearly as long as traditional jams. But I do like how chia jams aren't as sweet! Traditional jams I've never liked because the are just TOO sweet, usually I only like them mixed into other things.
Mary Ellen says
Yes, those regular jams can be so sweet. The chia ones have a nice little sweetness without being overpowering. π
margaret mulhern says
Can I use regular fresh blueberries or they have to be frozen?
Mary Ellen says
Hi Margaret! You can use fresh blueberries. The cooking time might vary slightly but as long as they're cooked through, fresh will work. π
Ashley says
This looks easy and sooo good Mary Ellen! And itβs so versatile. π
Mary Ellen says
Thank you so much Ashley! <3
Sarah De la Cruz says
I love making chia jam! Yours looks beautiful! I bet my boys would love helping me make this!
Linda says
I am excited to try this but have a question. I routinely use a flax/chia blend. Would that work or will the flax seeds alter the final product? Thanks!
Mary Ellen says
Linda, I haven't tried a flax/chia seed blend. Are the flax seeds ground? If so, it could work because ground flax seeds do take on a bit of a gel type flavor like chia seeds do. I can't promise it would be the same but if you do try it, let me know. I'd love to hear if it works.
Marly says
Chia Jams are my jam! π I love the idea of creating homemade, low sugar jams that are actually healthy too. Your blueberry chia jam looks delicious! And guess what? I actually have some blueberries in my freezer that I picked myself! Just call me Martha! Ok. Not really, because Martha would have had the blueberry bushes in her back yard. I went to a farm. Thanks for the inspiration!
Mary Ellen says
Marly (aka Martha) love that you're a "jam is my jam" kind of gal too! I'm very impressed you picked blueberries myself. How I'd love to have a blueberry bush in my backyard!
Jeanette says
Wow this is a simple recipe that I will try for sure. I have some blueberries in my freezer. thanks so much
Mary Ellen says
Thank you! I hope you enjoy Jeanette! π
Christine @ Run Plant Based says
This looks amazing, chia seeds are perfect for jams and I can't wait to try. Thanks!
Mary Ellen says
Thanks Christine! I hope you enjoy!
Jasmine says
This recipe is so simple, I love it!
Mary Ellen says
Thank you Jasmine! π
Linda from Veganosity says
This looks so good! I'm a big fan of jam, and now an even bigger fan since it's so easy to make it at home.
Mary Ellen says
Thanks fo much Linda!
Anna says
I love making my own jams, and chia is such a great ingredient to make it with! And so true, it's so much healthier than a shop-bought stuff, which are just full of sugars! Thanks for sharing!
Mary Ellen says
Jams are so fun to make right?
Jen says
Mary, I use to love peanut butter and jelly sandwiches just like you!! I stopped after going vegan because (i had no idea they contained gelatin), but i knew they were full of sugar and I was making healthier choices!! So happy to see that I can still have yummy jelly made fresh at home. Will try this recipe soon.
Mary Ellen says
Yes, pb&j rocks! I hope you enjoy if you get a chance to try it Jen!
Sarah says
That jam looks fantastic! And so simple to make too. Thanks for sharing π
Amy Katz from Veggies Save The Day says
This looks amazing! I love blueberries. And it's so easy to make!
b says
Oh my gosh, this looks SO good! I wonder if this is how I can get Darrol to eat chia seeds. He is a blueberry monster and a big fan of you!
Mary Ellen says
I hope he gets to try it. The seeds kind of melt into the jam so it shouldn't be too weird for him.