This is a 3-ingredient recipe for making homemade, sugar-free jam with fresh or frozen berries. The jam is naturally thickened with chia seeds; no pectin needed. It looks and tastes just like regular fruit jam.
|Prep Time||5minutes mins|
- 1 cup blueberries
- 1/4 cup water
- 2 teaspoons chia seeds
- Optional sweetener, to taste
1-Cook Fruit: Add blueberries and water to saucepan. Bring to boil over medium heat. Boil for 5 minutes, stirring frequently and using utensil to burst most blueberries. Stir in chia seeds. Continue boiling while stirring nearly constantly until mixture looks thick and jam-like, about 2 minutes. Turn off heat.
2-Taste & Serve: When cool enough, taste jam and add sweetener if desired. Serve or save for later.
NOTES & TIPS
(1) Blueberries. About 6 ounces weight. You can use fresh or frozen, or other berries like chopped strawberries, raspberries, and blackberries. Stick with berries, as other fruits tend to have a lot more carbs. Since berries differ in their natural sweetness and how long it takes to break them down, you may need to add a sweetener and/or adjust the cooking time.
(2) Chia Seeds. They play an important role in this recipe, acting as a thickener by swelling up to absorb liquid, so I don’t recommend substituting with similar seeds. Jam is traditionally thickened with pectin and sugar, which combine together with fruit acid to form a gel. This recipe eliminates the need for either by using chia seeds.
(3) Sweetener. I don’t use a sweetener, but if you prefer sweeter jams or if your fruit isn’t very ripe, you may want to add a sweetener to taste. I recommend using erythritol blends like swerve or other sugar-free options. Since the sweetener is optional, it’s not included in the nutrition estimate.
(4) Saucepan. I use a 7-inch stainless steel pan. The pan needs to be large enough to comfortably hold all of the ingredients.
(5) Serving. The jam can be used right away, as a spread over low carb muffins or bagels, over almond flour cookies to make thumbprint cookies, or as a fruity topping over low carb cheesecakes.
(6) Saving For Later. Once the jam has cooled completely, transfer it to a clean container or resealable bag. Cover and store in the refrigerator for up to a few weeks, or freeze for longer storage.
|Amount Per Serving (1 tbsp)||Calories 20|
|Total Fat 0g||1%|
|Saturated Fat 0g||0%|
|Net Carb 3.5g|
|Total Carb 4.5g||2%|
|Dietary Fiber 1g||4%|