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. This healthy sugar free jam recipe is made from only fruit, 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 need that!
- No pectin. There's no special ingredients needed for this easy fruit jam recipe. Chia seed has a natural gelling action which makes it 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 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
You might also like this healthy blackcurrant curd recipe which is quick and easy to make without butter or refined sugar.
The magic of chia seed jam
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.
You can also include chia seeds in recipes such as chia flapjacks or apricot energy balls.
Ingredients
Healthy sugar free jam has only 3 ingredients
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, raspberry 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 natural sweetener 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 sweetener 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 your personal preference.
Lemon juice: 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.
Expert Tip
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.
You can also use white chia seeds if you prefer.
Serving suggestions
Stir your low sugar berry jam into yogurt or porridge. It's also perfect as a sugar free spread on healthy oat flour pancakes, cottage cheese pancakes, or healthy crepes. Or stir it into these almond and yogurt parfaits.
You could also use it as a healthy topping for this delicious lemon cheesecake. Or simply slather it onto toast.
For a classic English tea, these gluten free scones are perfect served with healthy chia seed jam.
Frequently asked questions
Yes, it's quite possible to make homemade sugar-free jam using everyday, wholesome ingredients. Chia seeds can be used to thicken jam (without pectin), and if needed, it can be sweetened with a little honey or maple syrup.
Sugar is a preservative, which extends the shelf life and 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
You might also like these other healthy recipes made from fresh or frozen berries.
For another easy, healthy alternative to jam, you could also try this date paste recipe
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Recipe
Low Sugar Berry Jam
Ingredients
- 200 g frozen mixed berries use fresh if you prefer
- 2 tablespoon chia seeds
- 1 tablespoon honey optional
- squeeze of lemon juice optional
Instructions
- Place the fruit in a pan, and simmer very gently for 7 minutes. The fruit will soften and the juices will run.200 g frozen mixed berries
- Add the chia seed, honey and lemon juice. Stir well.2 tablespoon chia seeds, 1 tablespoon honey, squeeze of lemon juice
- The jam will thicken as it cools. Once cool, store in the fridge in a lidded jar or other non-metallic container.
Notes
- 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.
- 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 amongst the berry seeds.
- You can also use white chia seeds if you prefer.
- Store the finished jam in the fridge for up to 10 days. It can also be frozen.
Nutrition
Please note nutritional information is for guidance only.
Judith Phythian says
Dear Wendy
Many thanks for your hard work and fab site. Would you think I could sweeten the above chia jam with dates for the extra fiber?
Wendy Faulkner says
Thank you:) Yes, I think that's a great idea and sounds delicious. I would soak the dates first and blend them with a little of the soaking water, then blend them with the fruit and chia.