This flexible, small batch recipe doesn’t use pectin as a thickener, so there’s no need for a copious amount of granulated sugar as is used in traditional jams. Instead it relies on heart healthy chia seeds and a small amount of maple syrup or honey.
Healthy jam that tastes great…really? The perks of this no-sugar recipe, however, extend beyond the obvious health benefits. The flavor may be varied according to preference and what’s on hand.
It’s a small-batch recipe that can be whipped up quickly and there’s no need to process in boiling water. Frozen fruit is fair game, making it an excellent year round option. And when it’s time to add the maple syrup or honey (you could use agave if preferred), you can taste for sweetness, adjusting to your exact liking.
Truth be told, I make most of my jam recipes just like my grandmother did, and they are not low in sugar. My family and I still enjoy these jams regularly. Standard recipes for canned jams and jellies rely on pectin to thicken the fruit and make it jell. Pectin, though, is very sour, so it must be offset with sugar－a good bit of it. The sugar also helps to preserve the quality of the fruit when canned.
Because I have gotten requests for low-sugar options－and because my kids do eat a lot of PB&Js－I started experimenting with jams that use heart-healthy and highly absorbent chia seeds as a thickener.
Enhanced by a light touch of honey or maple syrup, this virtually tasteless superfood allows the natural sweetness of the fruit to shine. No need for pectin and the resulting need for a copious amount of granulated sugar.
Blueberries, strawberries, and raspberries are my usual picks for this type of jam. The pictured batch, however, uses blackberries and a peach.
The recipe below offers a variety of options, but the basic formula for just over one cup of jam is the following: 12 ounces of fruit, 3 tablespoons of honey or maple syrup, and 2 tablespoons of chia seeds.
A funny thing… The first time, I made this jam with all blackberries that were rather tart. I asked my kids to sample it at a point where the jam tasted good to me but was still on the tart side. I was certain they would want it sweeter, but they loved the tarter version. It was a good reminder to me that not everything must be extra sweet for my kids to enjoy.
An added note: An all-peach version, for example, would allow the tiny, black seeds to be visible. Some kids may object to this before they even taste the jam. Berry versions (or a mix of fruit) mask the chia seeds completely.
Alternatively, white chia seeds can sometimes be found. They taste the same as their black counterpart but often cost a little bit more.
- 1 cup blackberries (see notes for fruit substitutions)
- 1 peach, peeled, pitted and diced
- 3 tablespoons honey or pure maple syrup (see notes)
- 2 tablespoons chia seeds
- Optional: 1 tablespoon lemon or lime juice and/or the zest the whole lemon or lime
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In a small saucepan over medium heat, combine the blackberries, peach, and lemon juice and zest, if using (or substitute fruit of choice, amount directed below).
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As the mixture begins to boil, mash the fruit with the back of a fork until it breaks down. This should take 5 minutes, give or take a few minutes depending on the type of fruit used.
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Remove the pan from the heat. Stir in the honey, starting with 1 to 2 tablespoons. Taste, and add more honey (or sweetener of choice) to your liking.
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Add the chia seeds and stir to incorporate. Let the jam set for about 5 minutes to thicken. Cool and transfer to a jar or air-tight container and refrigerate.
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The jam will keep for approximately 2 weeks in the fridge and may be frozen.
- This is a very flexible recipe.The trick is to start with 10-12 ounces of fruit – all berries could be used, or a mix of fruit, as desired. As done in the above version, berries are lovely mixed with fruits like peaches, apricots, or nectarines that have been peeled, pitted and finely chopped. Aim for a total of 10-12 ounces of fruit. (Frozen fruit works well and doesn’t have to be thawed. Do dice the larger pieces though; frozen fruit tends to be easy to cut with a sharp knife.)
- To account for personal preference and varied sweetness among fruits, I recommend tasting as you add the sweetener. If you add lemon or lime juice, you may want a little more sweetener. (Using the zest alone will provide a hint of citrus flavor without added tartness.) Fresh summer fruit may require a little less sweetener than frozen fruit.
- If you prefer a soupier jam－perhaps for a sauce or to blend into a dressing－simply adjust the amount of chia seeds down slightly, starting with 1 tablespoon or so. When varying the amount used from the recipe above, just be sure to allow at least 5 minutes before adding more. This will provide time for the chia seeds to swell, absorb the excess liquid, and thicken the jam. For a thicker mixture, you may add slightly more chia seeds.
What could I use if chia seeds are not available
Chia seeds are unique in their quality to thicken because they absorb so much liquid. Offhand, I can’t think of anything that wouldn’t interfere with the flavor and texture you’re aiming for.
Hello I’m wanting to use nectarines in mine, which berry do you think would suit?
I think I’d try raspberries or blackberries…although strawberries would be nice, too!
How many carbs?
I haven’t calculated carbs for this, Judy, but have a link to a user-friendly tool in the helpful hints section. That will also allow you to make adjustments, for example, based on how much honey you use and which fruits you choose.
Can I use flaxseeds instead of chia?
To date, I haven’t tried flaxseeds in this jam. Chia can absorb more fluid than flaxseed, making it a more effective thickener. If I were to experiment, however, I think I’d try using a small amount of flax meal, as the ground seeds would thicken more readily than the seeds, which have the tough exterior. Your question also got me to thinking about what else could work, and tapioca came to mind as did arrowroot powder. Just random thoughts that I have not tested…
You use whole chia seeds in your recipe and say that kids object on sight when the seeds are visible. Have you thought and experimented with ground chia seeds? My belief is they would still absorb the liquid and their visibility would be minimized. I am unaware of how the texture of the jam and jelly would be affected though.
Thank you for the comment, Joseph. I haven’t tried, but I do think the ground seeds would have a similar effect in terms of absorption, and to your point be less visible. As mentioned, the white chia seeds will be less obvious for those who don’t have a spice or coffee grinder to pulverize them. I have noticed, however, that they are often more expensive than the black seeds.
We have loads of beautiful blackberries in our garden. I just made 3 pints of jam using a recipe almost identical to yours. However I first ground the chia seeds and mixed them in water. I used 2 medjool dates (chopped) per cup of berries for sweetener. I put everything in my blender to puree. I didn’t cook it at all. It is delicious! I want to figure out a way to use it as pie filling. Have you tried that?
Your jam sounds lovely, and I really like your use of the medjool dates. I have not used this jam as a pie filling but think it would be fantastic. How thick is your batch? If you don’t think it’s quite thick enough, you could add more chia seeds to achieve what seems like the right consistency.
Hello,
Can I sterilize the jam? Want to keep it longer in the pantry.
Thank you,
Magda
I’ve frozen this jam, Magda, but I don’t see why you couldn’t can it if you prefer.
Thank you,
I will try to can it, maybe just 5 min. , 80 – 90 C.
My mind is all over the place, could this work to help thicken pies? Hmmm and ..liking the zest idea, they can add some great flavor and citrus peels have pectin also right? I cooked down some crabapples a couple of times and strained and used a little juice to help thicken jam, they have lots of pectin and are more acidic I believe, worked well, with low sugar I just had to cook longer like a preserve. Can hardly wait to use the chia seeds and honey in jam, I have located some wild black currants and black elderberries, not ready to pick yet but soon! Can you imagine how healthy? Thanks for sharing, I can hardly wait.
I’m getting excited just reading your comment, Valerie! I do think the options are endless, and wild black currents and elderberries sound like a delicious place to start. Feel free to report back on your progress.
Can you safely can this jam?
Hi Becky, Fruit can generally be safely canned with the water bath method, so you should be fine if you’d like to do so. I have frozen the jam, and it keeps well that way, too.
This is a fantastic recipe for no sugar homemade jam – notes included – thank you! My parents’ ‘jungle’ is a perfect haven and I’m on my third batch of jam making
Órla, I’m so happy to read your comment－and I’d like to pick fruit from that jungle, too! Enjoy!
I am happy to see this recipe. My Husband was just told his is
PreDiabetic, so I will be adjusting my recipes.
Your recipe will be a great help.
Thank you,
Janette
Janette, I’m so glad you found this recipe and that it will be helpful as you make adjustments to accommodate your husband. I try to keep added sugars as low as possible in most of my recipes and am always adding more, so hopefully you will find others to try. Good luck to you and thanks for taking a moment to comment.
Can this still be canned, and how long would it keep for if so ?
Hi Catha, I mentioned in a recent comment that you’d likely need to can this jam at high pressure rather than the hot water bath method because of the higher pH. I have only frozen this jam and recommend against the hot water bath method for this reason.
Can I use kumquats with this recipe?
I haven’t used kumquats for this jam, Renee, but I think they would make a lovely marmalade of sorts. If you try, I’d love to know what you think!
Can this jam be processed and canned for a much longer shelf life?
Thank you in advance
Hi Darlene, I have frozen this recipe but have not canned it. That said, the acid level in most fruits makes them a good candidate for the water bath method of canning (as opposed to the high pressure method needed to safely can foods that are higher on the pH scale). If you’re at all concerned, you could add the optional lemon juice to be sure.
Can I make No-Sugar Homemade Jam with strawberry and chia seeds.
Absolutely, Zoe…and following is a variation on the recipe that uses strawberries specifically. But again, this one will work well, too!
https://fountainavenuekitchen.com/pbj-chia-pudding/
How do you boil frozen fruit?
When using frozen fruit, it will of course have to go through the thawing stage before it warms and comes to a simmer. There will be juice as the berries thaw and are mashed, so it happens!
Hi Ann,
I made this jam with oranges (1 whole and the juice of another) and mandarin oranges (8 or 9), lemon juice, 1/2 tablespoon brown sugar and 1/2 tablespoon honey. Fionally I added 1 tablespoon chia seeds and it turned out wonderful! I also added some orange and mandarin rinds because we love them in jams!
Hande, I love that you went the marmalade direction with this! I have not done that myself but am now inspired. I’m delighted the recipe was a success and appreciate your thoughtful feedback!
Why do so many jam recipes add chia seeds? Just for texture (to give it the appearance of berry seeds)? Or does it help solidify the actual consistency?
Traditional jam recipes rely on pectin to thicken them, but pectin is very tart, which is why these jams call for so much sugar. Chia seeds serve as a thickener, eliminating the need for pectin and the associated sugar needed to counteract its tartness. So this type of jam simply provides an alternative to those who may be trying to reduce their sugar intake.
Oh my gosh, what an amazing recipe. I just made a big batch using frozen fruit – blackberries, strawberries, bananas, raspberries and used honey as the sweetener. I have never used Chia seeds before so it was like magic seeing it thicken.
I am bottling this jam as Christmas gifts this year and will be making a lot more of this wonderful magic jam. I couldn’t help myself, had to do quite a lot of taste testing before bottling. Will not be buying store bought jam when I can make my own in a short amount of time and I know what goes in it.
Thank you so much for a wonderful jam recipe.
I’m so glad you’re a fan, Michelle! Chia seeds are a little magical and the combination of fruits you used sounds terrific!
Hi there! So I pulled in a bumper of blackberries last year. How would you recommend proceeding with a larger amount of fruit? I want to can the jam and ‘put it back’ but am afraid the only way to safely do this is by putting a boat load of sugar in the jam the ‘old way’. Any suggestions?
Hi Tiffany, Short of pressure canning, your safest bet would be to freeze the jam. I often use canning jars since they are safe for the freezer, too, and the jam freezes quite well. Hope this is helpful and that you enjoy!