This easy raspberry jam is sugar free, low carb, and made with chia seeds! The superfood thickens the jam to help lower carbs while packing in some great health benefits.
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After I created my first low carb bread recipe, it wasn’t long before I started craving a fruit spread to go with it. There’s something so comforting about spreading a delicious jam over fluffy, warm bread.
I haven’t had much luck with any store brands of sugar free jam. They usually contain artificial sweeteners and unhealthy fillers. So, I searched for a way to make an easy, homemade jam with quality ingredients instead.
They key is finding a way to make the fruit go a long way. Berries are relatively low carb compared to other fruits, but you still want to be mindful of your portions. This is what led me to trying a recipe that included chia seeds.
The moment I tried this raspberry chia seed jam, I was sold. It’s so delicious! As in, “If you don’t have anything to spread it on, you can just eat it with a spoon” delicious. It really is that good.
Are chia seeds good for keto and low carb?
One of the great things about chia seeds is that almost all the carbs are from fiber. An ounce of chia seeds has about 12 grams of carbohydrates, but 11 of those grams are fiber, meaning the carbs don’t raise your blood sugar.
So with very low net carbs, chia seeds are excellent for those on a low carb keto diet!
Aside from being high-fiber, the seeds are also a well-known source of omega 3 fatty acids, protein, and calcium. Plus, these amazing seeds are packed with antioxidants and essential minerals.
If you’ve ever made chia seed pudding, you know how much these seeds expand. This makes them the perfect ingredient to bulk up this sugar free raspberry jam and add a little extra health kick.
You can find chia seeds in black or white, and there really isn’t any difference in nutrition between the two. I used white chia seeds in this raspberry jam, but the black chia seeds would also work if that’s what you have on hand.
Generally speaking, the white seeds tend to cost a little more than the black seeds. I prefer using the white seeds in light-colored dishes like vanilla chia pudding so the seeds don’t stand out so much.
For my no sugar added jam, either black or white chia seeds work great!
How to make low carb jam at home
One of the best parts of this jam is that it only takes a few steps and about 15 minutes to make!
Add the frozen raspberries, sweetener, and water into a small saucepan. The raspberries will release some of their liquid as they heat as well.
Bring the mixture to a boil, then reduce the heat to a simmer.
Stir in the chia seeds, being sure to break up any clumps. Then simmer the mixture for about 15 minutes, or until thickened.
Remove the pan from the heat and add the vanilla. Allow the jam to fully cool, then transfer to an airtight container and store covered in the refrigerator.
The jam should keep in the refrigerator for about a month, or you can store it in the freezer for up to a year. However, based on how tasty this low carb jam is, I don’t think you’ll have any problem finishing it in a month!
What kinds of berries can you use
I love raspberries, so that was my first choice for this low carb jam. I also think the texture with the seeds of the raspberries and the chia seeds go very well together.
You can feel free to mix up the fruit in the jam as well. Any low carb berry works well in the recipe. Blueberries, blackberries, and strawberries would be great options. You can even use mixed berries.
How many carbs in raspberry chia jam?
This entire recipe yields about 28 tablespoons of sugar free raspberry jam.
Each tablespoon has 1.9 grams of carbs and 0.6 grams of fiber. So per serving, this jam has about 1.3 net carbs.
Delicious sugar free raspberry jam
If you’ve been searching for a keto and low carb jam, you definitely need to give this recipe a try. With no sugar added and the great health benefits of chia seeds, it’s the perfect way to add a little fruit to your day.
And best of all, it’s very easy to make, keeps for a long time, and is absolutely delicious!
Other breakfast recipes you may enjoy
Looking for other easy, delicious recipes to start your day the right way? Check out a few of these favorites:
- Muesli Cereal For A Keto Paleo Breakfast is loaded with whole food ingredients and has no added sugar for a perfect, crunchy low carb breakfast cereal!
- Strawberry Chia Pudding With Almond Milk has a delicious fruity flavor that’s very refreshing. It’s another tasty way to get the benefits of chia seeds.
- Coconut Low Carb Porridge is easy to make on the stove top or in an electric pressure cooker. It’s high fiber for a perfect hot keto cereal.
- Healthy Banana Muffins are low in sugar and high in healthy fats. These keto banana nut muffins are also dairy-free, gluten-free, and paleo friendly.
- Cranberry Orange Keto Scones use almond flour and are bursting with cranberries and a sweet orange flavor.
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Sugar Free Raspberry Chia Low Carb Jam
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Ingredients
- 1 1/2 cups raspberries fresh or frozen
- 2 tablespoons Pyure All Purpose or 1/4 cup Swerve
- 1 tablespoon water
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Add frozen raspberries, sweetener, and water into small saucepan.
- Bring raspberry mixture to a boil then reduce heat to simmer.
- Stir in chia seeds and simmer for about 15 minutes or until thickened.
- Remove from heat and add vanilla.
- Allow to cool. Store in covered container in refrigerator.
Notes
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Originally published: December 06, 2014… Last Updated: November 29, 2019
Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Rosemary says
I’m unable to save this recipe to Pinterest. I’m clicking on the red SAVE button.
Lisa MarcAurele says
It’s working for me. Did you try again or on another device? You may need to clear your browser cache.
Jennifer says
Hello, How long will this jam last in the fridge?
Lisa MarcAurele says
There’s no preservatives so I’d say only a week or so.
Rustie says
In the recipie you said a month for the frigo and a year for the freezer. Is it really just a week?
Lisa MarcAurele says
I typically use it up within a week in the fridge, but it should last up to a month.
Laurie says
Wonderful jam, thank you.
I started low-carb a year ago and it’s been such a joy to find your recipes!
Lisa says
You’re welcome Laurie!
Suzanne says
We didn’t have any raspberries so I decided to make this with blueberries. Can’t wait to see how it turns out!
Keri Horn says
Can I use Stevia in place of pyure all purpose .? Will that mess up the 1.3 net carb count.
Lisa says
It’s the same net carbs as sugar alcohols are not included.
Liz says
Hi Lisa what size jar will this fit in?
Lisa says
It fit into a pint size jar for me.
Haven says
Haven’t tried this recipe yet but it looks great!
Have you ever tried canning this? I’d like to give some as shelf-stable gifts instead of freezer dependent.
Lisa says
I haven’t, but it should work as long as the cans are vacuum sealed.
Carolyn says
Are there no carbs in raspberries? The nutrition facts show zero (per gram). I’m staying below 20 carbs per day in keto. Thanks!
Lisa says
The serving is 1 tablespoon, not 1 gram.
Carmen VanVliet says
In the “Per Tablespoon” nutritional info states 0.4 net grams per serving. In the “Nutrition Facts” it states 1.9 total carbs and 0.6 fiber which would calculate as 1.3 total net carbs per serving. What am I missing? Are the serving size different?
The Jam is delicious by the way. 🙂
Lisa says
It’s a mistake. It should be 1.3 g net carbs.
Lali says
Hello, I’m attempting to make it and it says to bring the berries to a boil but under ingredients it only asks for 1 tbls of water. Am I missing something?
Lisa says
There is water that comes out of the berries.
Yulia says
Once you add sugar or sweetener to the berries, they will juice and you will have enough liquid that will eventually boil.
Christiana says
It is delicious, I’ve just made my second batch . . . . . however, I question whether it makes 28 TABLEspoons? Was that a typo? Should it be 28 TEAspoons maybe?
Lisa says
There’s 16 tablespoons in a cup and it makes over a half and a half so it could be right.
Kathleen says
I only got about 1/2 cup out of it. I think the berries cook down a lot.
Lisa says
They do cook down, but you should get more than 1/2 cup.
Linda Newbury says
Could I do w frozen blueberries
Lisa says
You can use any berry for this recipe.
Anita says
Is there no other low carb sweetener than stevia? I get migraines from it. As soon as I stopped using artificial sweeteners, my migraines and vertigo stopped.
Any suggestions?
Lisa says
You could use monk fruit extract or Swerve. Neither of those contain stevia.
charlene hios says
thats so interesting, stevia is a natural remedy for migraines . . .
Allow me to recommend stevia in the raw as it has nothing else in it
Sharon Calianno says
Stevia comes from the same family as ragweed…so if you are allergic to ragweed, chances are that’s what is making you sick. I avoid it for this reason!
Sally says
Never thought after my diabetes I would be able to enjoy jam again.
I even forgot to put the vanilla extract in & it tasted fine…..actually more like fruit than sugar. So now I make it without the vanilla every time.
Can’t wait to make jam tarts again.
Thank you so much!
Lisa says
Good to know the vanilla extract is optional!
Marilyn says
I can’t wait to try the recipes. Many thanks
Lisa says
Enjoy them Marilyn!
Sarah says
I’ve made chia seed jam before but I wasn’t a huge fan of the texture of the chia seeds – so, I wonder if you know if it will still work if I were to grind the chia seeds in my NutriBullet first? I’m willing to try it, if you don’t have the answer or a good guess, but I figured I’d ask before I waste ingredients… thanks 🙂
Lisa says
I tried grinding chia pudding and didn’t care for the smaller chia bits that resulted. I find the seeds kind of blend in with the raspberries in the jam. I never tried grinding with jam.
JenniferO says
Great recipe, but I don’t see where you add the chia seed. Based on the pics, it looks like between step 2 and 3? Or step 3 and 4?
Lisa says
Thanks for catching that JenniferO! It’s easy to forget things when I’m typing these up and trying to watch a very active two year old at the same time. I added the chia seeds after the boil and before simmering for 15 minutes. Updated the recipe to include adding the chia which is the most important part.
Jennifer Eloff says
Sounds wonderful, Lisa! I finally bought chia seeds. This sounds like something I could use them in. Your blog is looking GREAT!
Lisa says
Hi Jennifer! You will definitely love the jam. A simple way to sneak in some healthy chia seeds. Thanks for stopping by!