Keto Jam Recipe with only 4 Ingredients
This keto jam recipe is an easy raspberry chia jam recipe using frozen berries and chia seeds.
Bonus, this healthy jam recipe doesn’t require cooking! So keep reading to learn how to make diabetes-friendly jam using chia seeds!
What’s Keto Jam?
Keto Jam is like regular fruit jam but without any added sugar and made with some of the lower-carb fruits to keep the net carbs low.
Making Keto Jelly is super easy as it’s made with only 4 ingredients.
Why You’ll Love This Recipe
Don’t you crave jam some days? Great news, you can have jam on a keto diet, or should I say you can have this keto jam recipe.
Obviously, most jams are not keto-approved as they are loaded with at least 50% of added sugar. So, raspberry chia jam to the rescue!
It’s also:
- Dairy-Free
- Egg-Free
- Vegan
- Gluten-Free
- Nut-Free
- Made with 4 Ingredients
- Ready In Under 15 Minutes
- Keto-Friendly
How To Make This Keto Jam
There is nothing easier than a chia jam recipe! In fact, chia seeds are amazing low-carb superseeds to create raw jam recipes.
All you have to do is combine any low-carb keto fruit with chia seeds and let the magic happen.
Well, if you are not using frozen fruits, you will have to add about 1/4 cup of water to the recipe.
But my lazy way to make keto jam is to use frozen berries!
Ingredients
Say hello to my frozen berry jam recipe that requires only 4 ingredients:
- Chia Seeds – white or black chia seeds, both have the same properties. If you wonder if chia seeds are keto-approved, the answer is yes. Chia seeds are mainly made of fat, and fiber and therefore contain a low amount of net carbs. They are keto-friendly seeds with only 2.7g net carbs per serving of 25g (about 2 tablespoons). Also, note that the whole recipe here uses 2 tablespoons, so you will never eat that much at once, keeping the carbs per serving of chia seeds very low.
- Frozen Raspberries – I love to use raspberries because they are the lowest carb fruits on a keto diet. Check my list of keto fruits if you want more information about which fruits you can eat on a keto diet.
- Lemon juice
- Sugar-free powdered sweetener – I recommend using powdered erythritol or monk fruit, or allulose. The most popular brands are Swerve and Lakanto. You can also use stevia drops but avoid crystal sugar-free sweeteners that will give a gritty texture to the jam. Check out my full review of keto-friendly sweeteners.
Making Keto Jelly
This is not only a keto jam recipe but also a healthy jam recipe for everyone!
In fact, chia seeds make this frozen berry jam nourishing, adding lots of fiber, healthy omega-3 fatty acids, and powerful nutrients like magnesium and manganese to your breakfast.
And of course, it’s a sugar-free jam!
Storage Instructions
This is a raw chia jam recipe, and therefore it won’t store well at room temperature. Actually, this keto jam recipe must be stored in the fridge in a glass mason jar.
You can store the jam for 3 days in the fridge.
Frequently Asked Questions
How Can I Use With This Keto Jelly?
This keto jam recipe is absolutely amazing on keto coconut flour crepes, keto cream cheese pancakes, or on a piece of my 90-second keto English muffins.
How Does Keto Jam Taste?
A chia seed jam is slightly lighter in texture than a regular jam, with tiny pieces of seeds that feel like the one you are used to in store-bought raspberry jam.
Also, if you don’t like the pieces of seeds in chia seed jam, you can simply blend the whole recipe in a blender to smoothen it!
More Keto Pantry Recipes
If you enjoy this recipe, you’ll love these:
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Did You Like This Recipe?
Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!
Keto Chia Jam Recipe
Nutrition Snapshot
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Ingredients
- 2 cups Frozen Raspberries or combo of berries like blueberries, boysenberries, strawberries
- 2 tablespoons Chia Seeds
- ½ tablespoon Lemon Juice
- 3 tablespoons Sugar-Free Powdered Sweetener or 1/4 cup sugar-free maple-flavored syrup or 1/4 teaspoon stevia drops
Instructions
- In a medium-size mixing bowl, add frozen raspberries, chia seeds, lemon juice, and powdered sweetener of choice. I recommend raspberries as they contain less sugar and carbs than others berries. Check my keto fruit list to choose other fruits.
- Cover and keep the bowl at room temperature for 1 hour or until the berries are defrosted.
- When the berries are fully defrosted, mash them with a fork or potato masher until it reaches the consistency you love.
- If you don't like chia seeds lumps, you can blend the jam in a blender.
- This recipe makes 12 servings of 2 tablespoons of jam each.
- Transfer the chia jam into an airtight container and store it for 3 days in the fridge.
- Use on top of keto bread slices or keto English muffins.
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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Thankyou for sharing this recipe. The jam is phenomenal. The instructions are easy enough for any cook to make. We enjoyed it immensely.
Absolutely delightful and much more affordable than buying keto jam. I had this on my keto pancake this morning and it was a delicious combination with a better raspberry jam taste then the Good jam I’ve been purchasing. Thank you for this easy and tasty recipe.
To those who are interested I used fresh raspberries and stevia glycerite to sweeten to taste. I used my food processor then stored several times, no lumps. Then I froze in small portions. So delicious!
Dear Sweetashoney,
Just wondering if I can simmer this jam for a short time so that it would last a bit longer in the fridge.
I won’t use this amount of jam in 3 days.
Blessings
Sandy😘
Absolutely !
I crushed my chia seeds but I’m wondering if the next time I can just use flax seed meal. Do you think that would work? I used flax seed meal as egg replacement in baking and it gels up nice.
This Chia Jam is amazing. It was so easy to make…..can be sweet or sweeter. I put the chia seeds in my Vita Mix along with the raspberries, monk fruit and lemon juice. Next time I will mash the berries by hand and just add the seeds to Vita mix. Delicious on the English muffin with cream cheese. Who knew I would be enjoying cream cheese on Keto.
Carine, your recipes are fabulous. Thank you.
Thank you so much!
Hey I was just wondering how come the video says storage 2 weeks in the fridge (or freeze) but in the written version it says 3 days?
There’s an error in the video I am sorry for that. 3 days in the fridge is the best
I am diabetic I have lost 120 lbs,on raw fruits and veggies and chicken and fish ,but am getting bored with my srictness ,new ideas for 5asy foods that are healthy for diabetics is a great tool too keep going and not gain the weight back ,I did yo yo for yrs . Thank you
Awesome – As Always!
Just had this jam on keto bread to satisfy my sweet tooth after lunch. I halved the ingredients and used frozen blackberries. It was delicious.
i just made this…still thawing. I have a question, i used Truvia which is not powdered, but granular. is that ok and still same serving size? thanks! I can’t wait to try this on my keto pancakes along with keto whipped cream!
Elaine, prior experience with using granular vs. Confection in things like this is that ot will be gritty! Only way granular would work is in products that a liquid is heated, in which the sugar would solidfy!? I’ve thrown away things I’ve used granular vs.confection sugar!! (Lemon bars, jam!) If the grit doesn’t bother you it will be fine!!
Truvia won’t change your serving size. Enjoy
Do you have to use frozen fruit? Or does fresh fruit come out the same?
Yes, these instructions are for frozen fruits. If your fruits are fresh then you need to cook the jam.
I would like to freeze this but you don’t mention freezing as an option. Have you tried freeaing this ? Thanks, cant wait to try!!
Simply because the recipe is using frozen fruit that are not cooked, so you can’t refreeze a product you defrosted.
Hi, I see the serving size is 1 TBS what is that in grams please
Thanks 😊
About 15 grams of jam
Beautiful jam! Thanks for sharing the recipe. The Thumbprint Cookies are wonderful. My mum always had a tin of ‘raspberry jam biscuits’ in her cupboard. These remind me of her. Took a batch to my end of year piano class and the women thought they were ‘awesome’. They could be tarted up with a drizzle of white or dark chocolate over too. Love them, thank you so much.
If using frozen berries is there a way to keep longer in the fridge?
Not really, jam made of fruits without sugar can’t last longer. Enjoy, XOXO Carine
If using frozen berries is there a way to make it last more than 3 days in the fridge?! I fount to eat it all in three days.
You can make it with fresh berries instead and freeze the jam in cubes for later! Jam with no sugar won’t last long, sugar is usually what preserve fruits to mold oin regular jam, Enjoy, XOXO Carine
There is any way to keep it fresh more than 4 days?
If you are not using frozen fruit you can freeze the jam! I freeze mine in ice cube tray and defrost small serving in 1 hour at room temperature.
This recipe is brilliant!! Nobody could tell this was sugar-free and the texture & taste were fabulous. Never buying jam again!
Thank you ! I am glad you love the jam, XOXO Carine