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.
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.
Sugar Free Raspberry Chia Low Carb Jam
Recipe Video (Click on Image to Play)
- 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.
Array ( [serving_size] => 1 [calories] => 5.6 [carbohydrates] => 1.9 [protein] => 0.2 [fat] => 0.2 [sodium] => 0.2 [fiber] => 0.6 [serving_unit] => tablespoon )
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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.
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Originally published: December 06, 2014… Last Updated: November 29, 2019