This low sugar berry jam takes just 10 minutes to make. And it's so delicious, you'll want to eat it by the spoonful. Luckily it's made from only fruit, healthy chia seeds and a spoonful of honey, so there's no need to hold back!
What you'll love about the recipe
- Low in added sugar. A conventional jar of jam has 50% sugar. It acts as a preservative and sweetener and it's also cheaper than fruit. This low carb, low sugar jam recipe has just one spoonful of honey, and you might not even use that!
- No pectin. There's no special ingredients needed for this easy jam recipe. Chia seed has a natural gelling action which makes this jam incredibly quick and easy to set without pectin.
- Ideal for using frozen fruit as well as fresh summer berries.
- With little prep time, low sugar jam is ready in 10 minutes.
- This easy homemade jam recipe is ideal for making in small batches.
- Healthy. Not only is this healthy jam made without sugar, but it also has ingredients that are actively good for you.
The magic of chia seed
Chia seeds are tiny little dark coloured seeds from a plant in the Salvia family. In just a short time they can absorb up to 12 times their weight in liquid, and develop a gel like texture. Chia seeds were a staple food for Aztecs, as they are very rich in nutrients. They are a good source of B vitamins, and minerals including calcium, magnesium, iron and zinc. They are also a rich source of dietary fibre. And importantly, chia seeds are the best known vegetarian source of omega 3 fatty acids which play a vital role in our health.
Mixed berries. You can use any mix of berries that you like. I used frozen mixed berries, but you can use fresh if you prefer. You could also use just one fruit if you like, and use this recipe to make a strawberry or blueberry low sugar jam. If you are using larger fruits such as strawberries, cut them into smaller pieces so that they break down easily.
Chia seeds. These are widely available in supermarkets and health stores.
Honey: This is entirely optional. My berry mix contained quite a lot of blackcurrants and needed sweetening slightly, but if you have mostly naturally sweet strawberries or blueberries in the mix, you probably won't need it. You could also use maple syrup as a vegan option or stevia for a low carb keto jam if you prefer. The beauty of this low sugar jam recipe is that you can sweeten it according to you personal preference.
Lemon juice: Again, this is optional, but a squeeze of lemon juice adds a lovely fresh taste to the jam.
How to make low sugar berry jam
Honestly, this low sugar berry jam recipe couldn't be any simpler. Just pop the prepared fruit into a pan and simmer gently for about 7 minutes.
The fruit will break down, if there are any larger lumps you can squish them against the side of the pan with a fork.
Add the chia seeds and honey and stir well.
As the jam cools, it will start to thicken, and be ready to enjoy.
If you want your low sugar jam without pectin to be a little smoother, you can grind the chia seeds in a mortar and pestle before adding them to the fruit. I leave them whole as I don't really notice them in amongst the berry seeds.
Stir your low sugar berry jam into yogurt or porridge. It's also perfect on healthy oat flour pancakes, cottage cheese pancakes, or healthy crepes. Or stir it into these almond and yogurt parfaits. And for a classic English tea, these gluten free scones are perfect served with chia jam.
Frequently asked questions
Sugar is a preservative, which allows conventional jam to store for months. This type of low sugar jam will store in the fridge for up to 10 days.
This recipe isn't recommended for canning. If you want to store the jam for longer, then freeze it instead. But it's likely to get eaten so quickly that you won't get the chance!
Other low sugar berry recipes for you to try
For another easy, healthy alternative to jam, you could also try this date paste recipe
Have you tried this recipe? Please leave a rating and/or comment at the bottom of the page. Your feedback and questions are much appreciated.
You can also follow me on Pinterest and Facebook. Or subscribe to the newsletter to receive delicious healthy recipes straight to your inbox.
Low Sugar Berry Jam
- 200 g frozen mixed berries use fresh if you prefer
- 2 tablespoon chia seeds
- 1 tablespoon honey optional
- squeeze of lemon juice optional
- Place the fruit in a pan, and simmer very gently for 7 minutes. The fruit will soften and the juices will run.
- Add the chia seed, honey and lemon juice. Stir well.
- The jam will thicken as it cools. Once cool, store in the fridge in a lidded jar or other non-metallic container.
- For a vegan low sugar jam, replace the honey with maple syrup. Or for a low carb keto jam you could also use stevia.
- If using fresh fruits, cut larger fruits such as strawberries into smaller pieces.
- Store the finished jam in the fridge for up to 10 days. It can also be frozen.
Please note nutritional information is for guidance only.