No-Added-Sugar Chia Seed Jam

5.0
(10)
8 Reviews

This no-added-sugar chia seed jam is a simple and delicious alternative to traditional jams, which are often loaded with sugar. This version relies on the natural sweetness of fruit, with the chia seeds giving it a jam-like consistency while adding extra fiber to boot. Use this no-added-sugar jam for spreading on toast or muffins, adding to yogurt or topping pancakes or oatmeal.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on September 28, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
an image of the No-Added-Sugar Chia Seed Jam served on an english muffin
Credit:

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Active Time:
5 mins
Total Time:
10 mins
Servings:
5
Nutrition Profile:
No Added Sugar Sesame-Free Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free
  • This jam uses the natural sweetness of fruit without any added sugar.
  • Berries are full of healthy nutrients, including antioxidants that support immune health.
  • Chia seeds add texture to the jam, as well as fiber.
an image of the ingredients to make No-Added-Sugar Chia Seed Jam

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
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Ingredients

Original recipe (1X) yields 5 servings

  • ½ cup unsweetened mixed frozen berries

  • 2 teaspoons chia seeds

Directions

  1. Place ½ cup berries in a medium microwave-safe bowl; microwave on High for 30 seconds. Stir, slightly mashing the berries with a fork, and microwave on High for 30 seconds more. Stir in 2 teaspoons chia seeds. Let stand until the liquid is absorbed and the mixture has a jammy texture, about 5 minutes.

    an image of the chia seeds being stirred into the berries

    Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

To make ahead

Jam can be held in the refrigerator for up to 5 days.

Frequently Asked Questions

  • Can I use fresh fruit?

    Yes. If the berries look dry after cooking for 30 seconds, add 1-2 teaspoons of water before you mash them.

  • Can I double or triple this recipe?

    Yes! If you increase the yield, you will also have to increase the cooking time. If doubling the recipe, add 15 seconds to each cook time. For tripling the recipe, add 30 seconds.

  • I don't have a microwave. Can I cook this on the stove instead?

    Yes. Place berries in a small saucepan and cook over medium heat, mashing slightly until slightly juicy 1-2 minutes.

  • Can I use a flax chia seed blend?

    Yes, however the jam may not be as thick since flax seeds don't have the same gelling quality that chia seeds do. You may need to add more to get the perfect texture.

EatingWell.com, October 2024

Nutrition Facts (per serving)

14 Calories
1g Fat
2g Carbs
0g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size about 1 Tbsp.
Calories 14
% Daily Value *
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Total Sugars 1g
Added Sugars 0g 0%
Protein 0g 1%
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Vitamin A 1µg
Vitamin C 4mg 5%
Vitamin D 0µg
Vitamin E 0mg 1%
Folate 3µg
Vitamin K 2µg
Sodium 0mg 0%
Calcium 13mg 1%
Iron 0mg 1%
Magnesium 7mg 2%
Potassium 26mg 1%
Zinc 0mg 1%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.