This gluten-free and vegan blueberry chia jam bars recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her nutritional knowledge and commitment to healthy eating on her website, Eat Good 4 Life.
For a nourishing treat that is perfect for breakfast or dessert, I made these delicious blueberry chia jam bars. I love making no-bake desserts because they take less time to prepare, and there’s no heating involved, so you won’t compromise the nutritional value of the ingredients. My chia jam bars are loaded with fiber, antioxidants, iron, calcium and healthy fats. They contain less sugar than other dessert bar recipes out there, and are suitable for both gluten-free and vegan diets.
Raw almonds and gluten-free rolled oats primarily make up the base of these bars. Incorporating nuts like almonds into snack-time will keep hungry tummies full, and provide healthy monounsaturated fat, fiber, protein, vitamin E and calcium. The gluten-free rolled oats give the bars a granola-like texture, as well as additional fiber. I tossed in a tablespoon of chia seeds for extra omega-3’s and to help the ingredients bind together.
The delectable blueberry chia jam layer is a simple combination of three ingredients. Store-bought jams tend to contain high amounts of sugar and other additives, so I made my own jam with just blueberries, chia seeds, and maple syrup. Blueberries lend plenty of vitamins and antioxidants, while chia seeds provides high amounts of essential omega-3 fatty acids. These healthy fats are associated with lower inflammation levels and better heart health. They’re also an excellent source of dietary fiber to keep your digestive system healthy.
Strawberries, raspberries, or other pureed fruit would also work well in the recipe, so feel free to experiment making a chia seed jam with your favorite fruits. The liquid-absorbing property of chia seeds helps the mixture thicken to the right jam-like consistency. Unlike traditional jams, there’s no cooking or complicated steps involved in making chia jam. I like to make extra to enjoy throughout the week on toast and baked goods, or even mixed into yogurt and smoothies.
The bars are delicious as is, but they’re even better with the chocolate topping I added. Made from antioxidant-packed cacao powder, healthy coconut oil, and your choice of all natural sweetener, the mixture will solidify into a thin layer of chocolate for a real treat.
These blueberry chia jam bars can be a bit messy to eat, but I don’t mind since they’re so delicious. You can store them in the freezer to help them hold better, and thaw them for 20 minutes before eating. I like snacking on the bars to curb my sweet craving, but they’re even nutritious enough to enjoy for breakfast. I hope you like the recipe!
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.