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    Home » Recipes » Vegetarian

    Raspberry Chia Jam (3 Ingredient)

    Published: Jul 18, 2022 · Modified: Jul 18, 2023 by Nicole Addison · This post may contain affiliate links · 1 Comment

    Jump to Recipe - Print Recipe

    3 ingredient raspberry chia jam, THE easiest recipe on my blog. My favourite low sugar jam that you can add to anything from yogurt and toast to cookies.

    Jar of raspberry chia jam.

    When I was first introduced to chia jam, I fell in love. I can make homemade jam in less than 30 minutes using 3 ingredients?! Yes please! Since I first discovered it, I've tweaked the recipe a bit to offer different flavour variations. If you're looking for a way to level up your classic PB&J sandwiches.... you've found it!

    Why This Dietitian Loves This Recipe

    I have used this raspberry chia jam in countless recipes across my blog, so let me fill you in on why it's SO good.

    1. Lower in added sugar. Anyone that's ever made homemade jam will tell you the key to getting the thickness just right is SUGAR and lots of it. In a typical jam, sugar will work to form bonds with the fruit helping to thicken it to the perfect consistency. Don't get me wrong, I still have a soft spot for my Gramma's homemade strawberry jam, but I've also realized that it's more of a dessert than a breakfast addition for me now. This raspberry chia jam uses just a couple tablespoons of sweetener and can be adjusted to your tastes.
    2. Zero canning skills and small batch. Instead of dedicating an entire day to making jam, you can spend less than 30 minutes making a small batch exactly when you need it.
    3. Fibre bomb. Both raspberries and chia seeds are excellent sources of fibre. Use this jam as a fibre boost for your meals and snacks!

    Ingredients

    Ingredients including raspberries, lemon juice, chia seeds, maple syrup and vanilla extract.
    • Berries
    • Maple syrup
    • Chia seeds

    Optional:

    • Lemon juice
    • Vanilla extract

    Instructions

    Simmering raspberries and mashing with a potato masher.

    In a medium saucepan over medium heat, combine berries and maple syrup, stirring frequently until a smooth consistency begins to form. Once the berries begin breaking down, reduce the heat and simmer for about 5 minutes ⁣(I use a potato masher to help ensure the jam is smooth!).

    Adding chia seeds to raspberries.

    Add in the chia seeds, stirring frequently for about 15 minutes until the mixture thickens.

    Jar of raspberry chia jam with a spoon.

    Once thick, remove the pot from the heat and stir in the vanilla⁣⁣ or lemon juice. Allow jam to cool completely before pouring into a mason jar for storage.

    Substitutions and Variations

    To make gluten-free: This recipe is naturally gluten-free.

    To make dairy-free: This recipe is naturally dairy-free.

    To make vegan: This recipe is naturally vegan.

    To make nut-free: This recipe is naturally nut-free.

    Switching up ingredients? Try these:

    • Maple syrup: Swap for honey. If you want a completely sugar-free jam, you can omit the maple syrup, however the jam will be quite tart. You can also use sugar-free maple syrup.
    • Raspberries: Feel free to use any berry of choice. Both fresh and frozen berries work well. My only suggestion would be if you are using any fruit with a skin (ie. blueberries), you may need to mash the fruit a bit longer to create a smooth consistency.
    Topping pancakes with peanut butter and raspberry chia jam.

    Equipment

    • Pot
    • Potato masher (optional)

    Storage

    This raspberry chia jam can be stored in an airtight container or jar in the fridge for about 2 weeks.⁣⁣ I have not tried freezing this jam, and would imagine it may get icy. If you try freezing, let me know how it turns out!

    Top Tip

    Use a potato masher to mash the berries into a nice smooth consistency, Once mashed, continue stirring periodically to ensure the bottom of the jam does not burn!

    Frequently Asked Questions

    Do I need to defrost frozen berries before using?

    Nope. The only difference between the two is using frozen berries will add a few extra minutes to the cook time.

    Can I substitute hemp seeds for the chia seeds?

    No you cannot! This is the one ingredient in the recipe that CANNOT be substituted. Although hemp seeds are a great seed, they will not absorb the liquid front he fruit and will not create a thick jam like consistency.

    How else can I use this raspberry chia jam?

    I have some of my favourite recipes below, but I also love this chia jam as a topping on pancakes, toast, oats... so delicious!

    Two pieces of toast; one with raspberry chia jam and the other with peanut butter, honey, banana and hemp hearts.

    Recipes To Use This Chia Jam

    This chia jam is an AMAZING topping on any sweet snack or dessert!

    Chia Jam Linzer Cookies
    These easy chia jam linzer cookies are the cutest cookies to show someone how much you love them and they're filled with a naturally sweetened chia jam!
    Check out this recipe
    chia jam sandwich cookies
    Greek Yogurt and Granola Banana Splits
    Thick, creamy yogurt, sweet jam and crunchy granola- these Greek yogurt and granola banana split parfaits are your dream meal prep breakfast.
    Check out this recipe
    Greek yogurt and granola topped with raspberries.
    Chocolate Covered Raspberry Jam Bites
    Chocolate covered raspberry jam bites are the sweet treat you need for those midday cravings. They're no bake, only 5 healthy ingredients, and packed with fibre!
    Check out this recipe
    Chocolate covered raspberry jam bite cut in half.
    Mini High Protein Cheesecakes
    Bring these mini high protein cheesecakes to your next summer gathering. They're creamy, lightly sweet and have 6g of protein!
    Check out this recipe
    Mini protein cheesecakes topped with chia jam on a plate.

    PS. I love seeing my recipes in action! If you decide to make this raspberry chia jam, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!

    📖 Recipe

    raspberry chia jam
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    Raspberry Chia Jam (3 Ingredient)

    3 ingredient raspberry chia jam, THE easiest recipe on my blog. My favourite low sugar jam that you can add to anything from yogurt and toast to cookies.
    Cook Time20 minutes mins
    Total Time20 minutes mins
    Servings: 1.2 cups

    Ingredients 

    • 3 cups of berries frozen or fresh
    • 2-4 tablespoon maple syrup to taste
    • 2 tablespoon chia seeds

    Optional for flavour

    • 1.5 tablespoon lemon juice
    • 1 tsp vanilla extract

    Instructions

    • In a medium saucepan over medium heat, combine berries and maple syrup, stirring frequently until a smooth consistency begins to form. Once the berries begin breaking down, reduce the heat and simmer for about 5 minutes ⁣(I use a potato masher to help ensure the jam is smooth!).
    • Add in the chia seeds, stirring frequently for about 15 minutes until the mixture thickens.
    • Once thick, remove the pot from the heat and stir in the vanilla⁣⁣ or lemon juice. Allow jam to cool completely before pouring into a mason jar for storage.

    Notes

    *The jam can be stored in an airtight container or jar in the fridge for about 2 weeks.⁣⁣
    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 357kcal | Carbohydrates: 68g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Sodium: 10mg | Potassium: 634mg | Fiber: 26g | Sugar: 34g | Vitamin A: 111IU | Vitamin C: 86mg | Calcium: 239mg | Iron: 4mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

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    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

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