💜 Fresh, Fruity & Sugar-Free Blueberry Chia Jam
Description
This Blueberry Chia Jam is a naturally sweet, nutritious, and guilt-free spread made with just 4 simple ingredients and no added sugar. Bursting with the fresh flavor of blueberries, it thickens naturally with chia seeds — no pectin or refined sugar needed! Ready in just 10 minutes, it’s perfect for spreading on toast, swirling into yogurt, or topping oatmeal. Plus, it keeps beautifully in the fridge for up to 2 weeks.
🫐 Ingredients
- 2 cups fresh or frozen blueberries
- 2 tablespoons chia seeds
- 1–2 tablespoons lemon juice (adjust to taste)
- 1–2 tablespoons maple syrup, honey, or stevia (optional, to taste — can be omitted for a fully sugar-free version)
🍳 Instructions
- Cook the blueberries:
In a small saucepan over medium heat, add blueberries. Cook for 5–6 minutes, stirring occasionally, until the berries break down and release their juices.- If using frozen berries, no need to thaw first — just cook a bit longer.
- Mash:
Use a fork or potato masher to lightly mash the berries to your preferred texture (smooth or chunky). - Add flavor and thicken:
Stir in lemon juice and chia seeds. Add sweetener (if using). Mix well. - Simmer gently:
Lower the heat and cook for another 2–3 minutes, stirring often, until slightly thickened.
(Remember, it will continue to thicken as it cools!) - Cool and store:
Remove from heat. Let cool completely, then transfer to a clean jar or airtight container.
Refrigerate for at least 1 hour before serving to allow it to set fully.
🕒 Storage
- Fridge: Up to 2 weeks in an airtight container.
- Freezer: Up to 3 months — thaw overnight in the fridge before using.
🍽️ Servings
- Makes: ~1 cup (about 10 servings)
- Serving size: 1 tablespoon
🔍 Nutritional Information (Per Tablespoon)
| Nutrient | Amount |
|---|---|
| Calories | ~25 kcal |
| Protein | 0.5 g |
| Fat | 0.8 g |
| Carbohydrates | 4.5 g |
| Fiber | 1.5 g |
| Sugar | 3 g (naturally from blueberries) |
| Sodium | 0 mg |
(Values are approximate and can vary based on ingredients used.)
🌿 Health Benefits
- Naturally Sugar-Free: No refined sugar — just the sweetness of real fruit.
- Rich in Antioxidants: Blueberries are packed with anthocyanins, which help fight inflammation and oxidative stress.
- High in Fiber: Thanks to chia seeds and fruit — supports digestion and keeps you full longer.
- Omega-3 Boost: Chia seeds provide healthy fats that promote heart and brain health.
- Vegan & Gluten-Free: Perfect for a clean, plant-based lifestyle.
💡 Tips & Notes
- Texture control: Want a smoother jam? Blend it before adding chia seeds.
- Sweetness: Taste the cooked berries before adding any sweetener — you might find it naturally sweet enough!
- Citrus twist: Add some orange zest or a squeeze of lime for a flavor boost.
- Other fruits: This recipe works perfectly with raspberries, strawberries, blackberries, or even a mixed berry blend.
- Serving ideas:
- Spread on toast or pancakes
- Stir into oatmeal, yogurt, or cottage cheese
- Use as a filling for pastries or thumbprint cookies
❓ Q & A
Q: Can I use frozen blueberries?
A: Yes! Frozen blueberries work beautifully — just cook them a few minutes longer until they release their juices.
Q: Do I need to add sugar?
A: Nope! The blueberries’ natural sweetness shines through, but you can adjust with natural sweeteners if desired.
Q: Can I make this jam without chia seeds?
A: You can, but chia seeds are what naturally thicken it. Without them, you’d need to use pectin or simmer longer for a thicker consistency.
Q: How long does it last?
A: About 2 weeks in the fridge and up to 3 months in the freezer.
Q: Can I can it for long-term storage?
A: Since it’s low in sugar and not cooked to a high temperature, this jam isn’t suitable for traditional canning. It’s best enjoyed fresh or frozen.