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Keto Raspberry Chia Jam
Tired of bland breakfasts? This Keto raspberry chia jam will have you jumping for joy in the morning. It couldn’t be easier to make and without all that added sugar, the raspberry flavor is able to shine through. Enjoy this jam on toast or swirl it in your favorite non-dairy yogurt. However you choose to serve it, it is sure to become a new favorite!
What’s the Big Deal About Chia?
Chia seeds were prized in pre-Columbian Mesoamerica for their high nutritional content. They were a staple of the Aztec diet and even used in religious ceremonies. The Spanish eventually banned cultivation of many traditional crops including chia, which managed to survive in only one region of Mexico. Many years later, a group of scientists, cultural historians, and farmers began to re-cultivate chia along with other traditional crops.
Chia seeds come from the Salvia hispanica plant, which is in the same family as mint. Unlike mint, they are relatively tasteless, but they have the amazing property of absorbing both water and fat. They are also packed with antioxidants and protein, which makes them a great addition to any recipe [1, 2]. They can be used as an egg substitute or to make a delicious no-cook pudding, or in this case, to thicken jam!
Wild about chia? Check out more Keto recipes with chia seeds!
Keto-fying a Sugar-Filled Classic
Regular jam recipes rely on a combination of pectin and sugar to thicken their fruit into a spreadable consistency. While pectic technically does not need sugar to gel (only acid), sugar greatly increases the gelling power and most modern jam recipes call for enormous amounts of sugar.
The gelling power of chia seeds makes it possible to create an easy low sugar jam because the seeds do not rely on sugar for their thickening power. Jam that is thickened with chia tends to be a bit runnier than standard pectin thickened jam but it well worth it for the pure fruit flavor. The jam will be thickest after an overnight chill in the fridge. Cooking the fruit, as this recipe calls for, also creates a more traditional jam-like consistency. It is also possible to make a raw chia jam, but expect the texture to be more sauce-like than traditional jam.
Other Keto-Friendly Jam Flavor Combos
Why stop with standard raspberry when there’s a whole world of flavors out there!
- Blackberry and mint
- Blueberry and ginger
- Strawberry and black pepper
- Cranberry and orange
This tart jam will change up your toast game.
- 1/2 cup raspberries
- 1/4 cup (60 ml) water
- 2 teaspoons chia seeds
- 1 teaspoon (5 ml) lemon juice
- 1 teaspoon erythritol
- Add the raspberries, water, lemon juice, and erythritol to a small pot and simmer while stirring until it starts to thicken.
- Add in the chia seeds, stir and cook for a few more minutes.
- Remove from heat and let it cool.
- Pour into jars and store in the fridge for up to 1 week.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 1 g
- Calories: 17
- Sugar: 1 g
- Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 2 g
- Protein: 0 g