This easy blueberry chia seed jam recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her blog, Eat Good 4 Life.
Have you ever seen a jam recipe that you can whip up in a matter of minutes, with no cooking required? How about one that uses only 3 ingredients? This blueberry chia seed jam recipe is just that – a simple, healthy jam that is so easy and delicious. It goes well with breakfast items such as toast, waffles, and pancakes, and can also be used to liven up smoothies, yogurt, or oatmeal.
Jam is a staple in my family’s kitchen so even before I started making my own homemade jam, we would buy it quite frequently. The store-bought varieties tend to have added sugar, so making jam at home appealed to me because I can control the ingredients I use. I wanted to create a healthy, all natural spread.
Chia seeds are the secret ingredient in this jam; not only are they nutritional powerhouses, but they also lend the jam an ideal gel-like consistency and texture. Chia seeds are the richest plant source of omega-3 fatty acids, the heart-healthy fats that protect against excessive inflammation in the body. They are also packed with dietary fiber to suppress the appetite and soothe the digestive system. The fiber content helps regulate blood sugar levels by slowing down the body’s absorption of sugar.
Nutrient-dense chia seeds can also absorb up to 10 times their weight in water, making them an excellent pre-workout snack to keep athletes hydrated longer. Their liquid-retaining quality is what thickens the jam and gives it the perfect consistency. Traditional jam recipes require added sugar in order to gel and it can be challenging to find the right balance between fruit and sweeteners. With this chia seed recipe, you can easily create a natural, low-sugar spread with just the right texture.
I always keep a few different fruits on-hand for making jam. My kids love blueberries and raspberries so those are the kinds that I usually make. I have also used mango and peach flavors, which are absolutely delicious, too! The sky is the limit when it comes to making different flavors. This recipe is so simple and easy that you can’t go wrong with any fruits you choose.
I am very pleased with this recipe not only because it is simple to make but also because I know my kids are eating something extremely healthy. Blueberries are packed with vitamins and antioxidants, while chia seeds provide an excellent source of fiber and omega-3 fatty acids. Aside from the blueberries and chia seeds, you can add a natural sweetener such as organic agave syrup or maple syrup. This blueberry chia seed jam is a healthy treat my family can enjoy every day.
If you prefer a smoother consistency for your jam, you can run the ingredients together through the blender. My kids don’t mind the texture, so I hardly ever do that. I just puree the fruit and sweetener together, add the chia seeds, and then mix the ingredients with a spoon.
I hope you give this delicious and healthy blueberry chia seed jam recipe a try! If you’ve been looking for a way to add chia seeds to your diet, this is a great place to start.
Blueberry Chia Seed Jam Recipe (Gluten-Free)
Yield: 1 cup
Total time: 10 minutes
Place the blueberries and syrup in a blender and puree. I used an immersion blender but you can also use a regular blender or food processor. Add the chia seeds and mix with a spoon.
Place contents in an 8 oz jar or container, such as a Mason jar. Cover the blueberry jam and place it in the refrigerator for at least 2-3 hours before serving. This will give time for the mixture to thicken.
Serve over toast, with peanut butter sandwiches, yogurt, ice cream, waffles, pancakes, or as desired. This jam will keep for up to 1-2 weeks in the fridge.
NOTE: If you prefer a smoother texture, you can combine all the ingredients together in a blender and pulse until smooth.
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.