This easy chia jam recipe is made with just strawberries and chia seeds and takes less than 15 minutes to whip up. It’s loaded with fiber and protein, but no added sugar!
As you all know, I’m hooked on chia seeds and try to include them in my breakfast regularly, and while it’s pretty easy to do (especially when having chia pudding, overnight oats or protein pancakes), but I’m always looking for new ways to incorporate them into my meals. Chia jam is the perfect way to add chia seeds to my breakfast routine because it’s so easy to whip up, keeps in the fridge for about a week, and can be added to just about any breakfast recipe. I personally love stirring it into a bowl of Greek yogurt or adding it to my oatmeal.
What is Chia Jam?
Chia jam is a fruit-based jam or jelly made by combining puréed fruit with nutrient-dense chia seeds. The chia seeds help the jam thicken up, without loads of sugar or thickeners like pectin, and it comes together in just 15 minutes. Amazing right?
I’m sharing how to make strawberry chia jam, but you can use any fruit that you like, fresh or frozen, to make chia jam. And it doesn’t have to be heated (y0u can simply mash fresh or thawed frozen fruit) but I’ve found that heating the fruit helps break it down and gives the jam a sweeter flavor.
Once the fruit has been mashed and is the consistency you like, just add in the chia seeds and lemon juice (just to brighten the flavor) and let the mixture sit for a few minutes to thicken up and cool. And that’s it… your chia jam is ready to be used any way you like.
Chia jam can be used the same way regular jam is used! I love using it for peanut butter and jelly sandwiches, as a mix-in for oatmeal or yogurt or as a fruity spread on toast.
Why is Chia Jam so Healthy?
Beyond the fact that this chia jam is way lower in sugar, there are some amazing health benefits of chia seeds as well! Here’s a little reminder of why chia seeds are so healthy:
Chia seeds are a good source of omega 3 fatty acids – Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight loss related to their regulation of blood sugar levels and insulin.
Chia seeds are a plant-based protein – We all know protein is an essential macronutrient needed for many functions in the body, including muscle building and it’s awesome to have plant-based options.
Chia seeds are loaded with antioxidants – Antioxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
Chia seeds are a good source of fiber – The fiber content with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
Chia seeds also contain magnesium and potassium – Two minerals essential for good health.
I had to make another batch for pictures, which worked out quite well because now I have some to put on my protein pancakes and greek yogurt this week!
Add strawberries to a saucepan over medium-high heat and cook until the berries start to break down and the mixture is bubbling. You can use the back of a spoon or potato masher to mash the berries and create your desired consistency.
Stir in the chia seeds and lemon juice. Then taste, and add sweetener if desired. If your berries are sweet you might not need to add any sweetener at all.
Remove mixture from heat and let cool the mixture cool and thicken, about 5 to 10 minutes.
You can use right away or let cool completely before transferring to sealed container and placing in chia jam in your refrigerator. The jam will keep for up to 1 week.
I like my jam with texture from the fruit, but if you like your jam to have a smooth consistency, you can blend the mixture in a high-powered blender or use an immersion blender to blend until smooth.