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!
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!
How to make this sugar-free chia jam recipe?
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! So say hello to my frozen berry jam recipe that requires only 4 ingredients:
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- 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, 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 here 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 or 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.
A healthy jam recipe
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, too, 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 too!
How to store this chia jam recipe?
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.
How to use this low-carb jam?
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 chia seed 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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XOXO Carine
Recipe Card
Keto Chia Jam Recipe
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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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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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!
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