Sugar-Free Blackberry Chia Jam
Martina Slajerova- Ready in 30m
- 1 g net carbs
- 14 kcal
- Serves 27
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Chia seeds are amazing. These tiny little seeds are packed with fibre, omega-3 fatty acids and are low in net carbs. They are perfect for making low-carb jams where they act as thickening agent, because they can absorb up to 12 timesTrusted sourceWikipediaWikipedia is written collaboratively by largely anonymous volunteers who write without pay.Open link their weight of liquid when soaked.
Apart from berry jams, I use chia for making keto puddings, healthy breakfast smoothies, grain-free cereal and crackers. Ground chia seeds can even be used for thickening sauces or in low-carb tortillas. If you search "chia" on my blog, you will find all the recipes using them.
Just like chia seeds, blackberries are low in sugar and net carbs. A cup of blackberries only contains about 6 grams of net carbs which is even less than other berries. August-September is the best time to pick them. The only drawback is that they don't last fresh for long, no more than 2-3 days when refrigerated. Every year, we pick 10-20 pounds of blackberries, most of which I either freeze or turn into chia jam and preserve in jars.
Step-by-step
Place the blackberries and lemon juice in a saucepan. Bring to a boil over a medium heat.
Cook for just a few minutes until softened and use a fork or a potato masher to crush the blackberries. Take off the heat.
Add the sweeteners (I only used Erythritol).
Then add the chia seeds, combine well and let it sit on the kitchen counter for 20-30 minutes or until cooled.
Enjoy just like your favourite jam; with full-fat yogurt, creamed coconut milk or with butter on a slice of keto bread. Keep refrigerated for 5-7 days.
Recipe
Sugar-Free Blackberry Chia Jam
★★★★☆4.4Easy low-carb and sugar-free jam made with sweet blackberries, zingy lemon and heart-healthy chia seeds.
- Hands on
- 10m
- Overall
- 30m
- Servings
- 27
- 1 g
- Net carbs
- 0.5 g
- Protein
- 0.5 g
- Fat
- 14
- kcal
Ingredients makes about2 1/4 cups / 540 g
Instructions
Place the blackberries and lemon juice in a saucepan. Bring to a boil over a medium heat.
Cook for just a few minutes until softened and use a fork or a potato masher to crush the blackberries. Take off the heat.
Add the sweeteners (I only used Erythritol).
Then add the chia seeds, combine well and let it sit on the kitchen counter for 20-30 minutes or until cooled.
Enjoy just like your favourite jam; with full-fat yogurt, creamed coconut milk or with butter on a slice of keto bread. Keep refrigerated for 5-7 days.
Nutrition per 1 tbsp, 20 g / 0.7 oz
Carbs 39%Protein 19%Fat 42% of calories
- Net carbs
- 1 g
- Total carbs
- 4 g
- Fiber
- 1.3 g
- Sugars
- 0.9 g
- Protein
- 0.5 g
- Fat
- 0.5 g
- Saturated fat
- 0 g
- Calories
- 14 kcal
- Sodium
- 0 mg · 0.02% RDA
- Magnesium
- 3 mg · 0.83% RDA
- Potassium
- 30 mg · 1.48% EMR
Nutrition by ingredient
| Per 1 tbsp, 20 g / 0.7 oz | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Blackberries, fresh | 0.7 g | 0.2 g | 0.1 g | 7 |
| Lemon juice, fresh | 0.1 g | 0 g | 0 g | 0 |
| Erythritol (natural low-carb sweetener) | 0.1 g | 0 g | 0 g | 0 |
| Chia seeds | 0.1 g | 0.2 g | 0.4 g | 6 |
| Total | 1 g | 0.5 g | 0.5 g | 14 |
Serving size 1 tbsp, 20 g / 0.7 oz
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
- Vegan
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Comments & ratings (21)
This is the easiest jam I have ever made! And it's delicious! I used Splenda Brown Sugar Blend as the sweetener because it is my favorite. I took a portion of the jam and I'm freezing it in ice cube trays to store in a freezer bag. I'll be making more of this jam with other berries, too. Thank you for the recipe!
Thank you so much! And they will soon be in season 😊
This was so quick and simple.
I made it with raspberries and it tasted so fresh and vibrant and real.
My first jam. Put it in the fridge. Feel so pleased and cannot wait to combine it with other keto creations.
Thanks for that.
Thank you Ashley, I'm glad you enjoyed! I make variations of chia jams all the time, even in winter when berries are only available frozen. So versatile when you can add all sorts of spices like cinnamon, cloves, anise or vanilla.
After making this, could I can it in the instant pot in glass jars to make it shelf stable or would I just portion it out in the canning jars and put it in the freezer? Sounds delicious and I’m definitely trying this!
Yes, if you don't use it within the next 5-7 days, it's best to preserve it using the canning method. Freezing is another option!
So the natural sugars in the fruit aren't enough to kick you out of keto?
As long as you eat them in moderation, these are just like carbs in vegetables and other foods. Serving size is what matters most.
I love this recipe!
i am assuming that you can use different kinds of berries? I just bought (winter in michigan... so no fresh picking here!) a bunch of raspberries, blackberries, blueberries, and strawberries and was going to make a mixed berry jam for my toddler ( just starting keto sorry for all the comments just full of questions! I already bought your fat bomb cookbook and you ketodiet cookbook!)
Thank you Cat! Yes, you can use any berries - raspberries, strawberries or even blueberries will all work 😊
Hi, since I know I won't be able to consume the whole 2 1/4c of jam within 7 days, do you think if I freeze half, and defrost bits at a time, that it will keep?
Yes you can freeze it or preserve it. I spoon it in an ice-cube tray, freeze and than empty the frozen berry cubes in a container or a freezer bag. You can let it defrost overnight in the fridge.
My husband and I can use it up in that time. We love it on almond buns, in yogurt, I have even put a bit in the center of a Keto chocolate mug cake. It is so easy and quick to make.
Yogurt + nuts + chia jam = my favourite combo!
I do alot of canning and wondercan you can this jam?
Yes you can can it or freeze it in an ice-cube tray. That's what I did with the double batch I made last time 😊
How long will this keep once it's prepared and where should it be stored? Thanks.
Thank you - just added. It will last for up to 7 days in the fridge (sealed).
A while back to make freezer room I cooked down, strawberries, raspberries and rhubarb. Just cooked down, nothing added. Do you suppose I could adapt those frozen, cooked fruits to this recipe? I'm not keto (YET lol, I'm being convinced tho) but the Chia addition is genius for thickening. Would have never thought of it. How many Tb Chia would you suggest for 8 oz froz fruit? I could work out the sweetener and lemon. Thank you so much, PS I have 12 jars of stuff frozen,
Hi Judy, it depends on the water content in different types of fruit. When I use raspberries, I only add 3 tablespoons of chia seeds for every 3 cups of raspberries + 3 tablespoons of water or lemon juice.
Here's a similar recipe with strawberries & rhubarb and I only used 2 tablespoons of chia seeds + 2 tablespoons of water: Low-Carb Strawberry & Rhubarb Jam
This recipe is quite different because I used more water and cooked the cherries for 10 minutes to reduce the liquid: Low-Carb Dark Cherry Chia Jam
I think that the best way to fine-tune the amount of chia seeds is to start with 1 -2 tablespoons per 8 oz of fruit + 1-2 tablespoons of water or lemon juice, and add more if needed. Keep in mind that it will take up to 30 minutes for the chia seeds to soak. I hope this helps!