Sugar-Free Blueberry Chia Jam (Low-Carb)
Yield
About 1½ cups (12 servings)
Ingredients
- 2 cups (300 g) fresh or frozen blueberries
- 2 tablespoons chia seeds
- 2–3 tablespoons powdered erythritol, monk fruit sweetener, or allulose (adjust to taste)
- 1 tablespoon lemon juice (optional)
- ½ teaspoon vanilla extract (optional)
- Pinch of salt
Instructions
- Add blueberries to a saucepan over medium heat.
- Cook for 5–7 minutes until they soften.
- Mash with a potato masher or fork, leaving some whole berries if desired.
- Stir in the sweetener and salt.
- Remove from the heat and mix in the chia seeds.
- Let stand for 10–15 minutes until thickened.
- Stir in lemon juice and vanilla, if using.
- Cool completely and transfer to a clean jar.
- Refrigerate before serving.
Nutrition (Per Serving – 2 Tablespoons)
Approximate values
- Calories: 22
- Fat: 1 g
- Protein: 0.5 g
- Total Carbohydrates: 4 g
- Fiber: 2 g
- Net Carbs: ~2 g
- Sugar (natural): ~2 g
Values vary depending on the sweetener and berries used.
Tips
- Frozen blueberries work just as well as fresh.
- Chia seeds continue absorbing liquid, so the jam thickens as it chills.
- Blend for a smoother consistency if preferred.
- If it’s too thick, stir in a tablespoon of water.
Storage
- Refrigerator: 7–10 days in a sealed jar.
- Freezer: Up to 3 months. Thaw overnight in the refrigerator.
Variations
- Add cinnamon for a warm flavor.
- Mix blueberries with raspberries or blackberries.
- Add a little lemon zest for brightness.
- Stir in a small amount of butter after cooking for extra richness.
Frequently Asked Questions
Q: Is this jam keto-friendly?
A: Yes. When made with a keto-approved sweetener, it’s much lower in carbohydrates than traditional jam.
Q: Is it sugar-free?
A: It contains no added sugar, but blueberries naturally contain sugars.
Q: Is it zero carb?
A: No. Blueberries naturally contain carbohydrates, so even without added sugar, the jam is not zero carb.
Q: Why use chia seeds?
A: Chia seeds absorb liquid and naturally thicken the jam without pectin. They also add fiber and omega-3 fats.
Q: Can I make it without chia seeds?
A: Yes. You can simmer the berries longer to reduce the liquid, or use a low-carb thickener such as xanthan gum (used sparingly).
Q: Can I use frozen blueberries?
A: Absolutely. There’s no need to thaw them first.
Q: How long does it last?
A: Store it in the refrigerator for up to 10 days or freeze it for up to 3 months.
Q: What can I serve it with?
- Keto toast
- Low-carb pancakes or waffles
- Plain Greek yogurt
- Cottage cheese
- Cream cheese
- Keto cheesecake
- Chia pudding
