Blueberry Chia Jam
This blueberry chia jam is one of my favorite recipes. I love the simplicity and versatility of it. And the best part – it’s made from 5-simple ingredients that you may already have at home!
You can use it on anything from ricotta pancakes to oats to muffins. You can even change up the berries used, catering the recipe to your liking. This jam is both sweet and slightly tart, with brightness from the lemon. Delicious!
All About Blueberry Chia Jam
In this blueberry chia jam recipe, I keep everything that is tasty about jam (sweet, fruity, thick), but I have made it a heck of a lot healthier! Chia seeds replace pectin as the thickener and also provide a good source of protein and fiber. Typically jams have a ratio of fruit to sugar that is 2:1, but my recipe is 12:1! We also used maple syrup, which is sweet AND full of nutrients.
And this jam is so easy to make! All you need to do is add the berries, lemon zest, lemon juice and maple syrup into a saucepan over medium heat, and cook for about five minutes to soften the berries. Once the berries are softened and lightly mashed, turn the heat up to medium-high and bring this mixture to a boil, stirring occasionally. Continue to cook the berries until the mixture is reduced by half. From there, add the chia seeds and boil for one minute. Then, transfer the mixture to a heat proof jar and allow the jam to cool. The chia seeds will help to thicken the jam making it spreadable. If you prefer a smoother consistency, you can blend the blueberry chia jam once cooled.
Blueberry Chia Jam Storage
To store the blueberry chia jam, place it in a heatproof jar or container. The blueberry chia jam will keep for two weeks in the refrigerator and up to three months in the freezer. Make sure the jam is fully cooled before placing it in the freezer.
Chia Seed Health Benefits
Chia seeds are tiny but mighty! Chia seeds are often touted as a “superfood” or functional food. Health claims about chia seeds include reducing appetite, lowering triglycerides, and improving blood sugar levels in type 2 diabetes. Chia seeds are also rich in polyunsaturated fat, fiber, protein, calcium, phosphorous and zinc. 1
One ounce of chia seeds has about 11 grams of fiber, 4 grams of protein, 5 grams of omega-3 fatty acids. Chia seeds are also a good source of calcium and an excellent source of manganese, magnesium and phosphorus. The processes these nutrients play a role in vary, assisting in brain health, bone health, digestive health, muscle health, and overall health of the body!
Types of Chia Seeds
Most chia seeds we find in the store tend to be black in color, however, there is a white variety of chia seeds. The nutrient profile of the different colored chia seeds is the same, so you can use either or both in this recipe for blueberry chia jam!
Chia and Blueberry Chia Jam
My blueberry chia jam gets its gelatinous texture thanks to the soluble fiber in chia! When chia is mixed with water, milk or other liquid, it grows in size forming a gel-like texture. This gel-like texture also makes chia great for replacing eggs in baked goods.
My blueberry chia jam has ¼ cup or 1.5 ounces of chia seeds. Each ounce of chia includes 11 g of fiber and 4 g of protein. Fiber is often a major nutrient missing from the American diet so go and make this blueberry chia jam today!
Fun Fact: The chia seeds that we eat ARE the same ones that grow on “Chia Pets.”
Blueberries, Mixed Berries, Any Berries!
Blueberries are one of my favorite berries and the co-star of my blueberry chia jam. They are high in anti-oxidants and fiber. You can also use Wild Blueberries, which are 2x as a high in anti-oxidants. Read more about Wild Blueberries in my recipe for Healthy Blueberry Crisp with Corn.
My blueberry chia jam can easily be turned into a mixed berry jam. Use 3 cups of your choice of berries, like blackberries, raspberries and strawberries. I think fresh Summer fruit is the best, so freeze a few bags of your favorite when they are at peak freshness and more affordable.
Blueberries Health Benefits
Blueberries are great because they are full of nutrients! Blueberries have antioxidants which help to reduce inflammation in the body. One cup of blueberries contains 80 calories and is a good source of vitamin C and fiber! Vitamin C helps to promote collagen in our body, keeping our skin and gums healthy, while fiber allows for better digestion. Additionally, blueberries have high amounts of the mineral manganese which needed to create energy from macronutrients.
Most jams have A LOT of sugar. My blueberry chia jam does not, but it is still delicious. How did I do it? Maple Syrup! I find when I replace granulated sugar with maple syrup I need to use far less. I also like to highlight the flavor of the fruit rather than having a mouth full of sugar. You can also substitute honey for maple syrup.
My blueberry chia jam can be ready in just 10 minutes! Add all the ingredients except the chia seeds to a saucepan. Turn the burner to medium-high and bring to a boil for 5-10 minutes. Sometimes the berries pop, squirt their juice and make a mess, so placing a lid on the pot is helpful. After the blueberry chia jam has reached a consistency you like, add the chia seeds for an additional minute.
If you prefer your jam to be a smooth texture mash it up with a fork, hand blender or potato masher. If you would like to enjoy this blueberry chia jam with fruity chunks of goodness save your arms and do not mix!
Store the blueberry chia jam in mason jars or plastic containers in the fridge for 2 weeks or in the freezer for 3 months. After you make this recipe once, you will find yourself double and tripling it for sure.
Not sure what to pair with my blueberry chia jam? Try slathering it on top of my Whole Wheat Dutch Baby Pancakes or my Vegan Carrot Muffins. They would also add an extra touch of sweetness to my Banana Overnight Oats.
Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Chia Seeds. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/. Published March 19, 2018. Accessed December 26, 2019.
Blueberry Nutrition. (n.d.). Retrieved December 28, 2019, from https://www.blueberrycouncil.org/blueberry-nutrition/.
Gunnars, K. (2018, August 8). 11 Proven Health Benefits of Chia Seeds. Retrieved December 28, 2019, from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1.
Ware, M. (2018, November 12). Chia seeds: Health benefits and recipe tips. Retrieved December 28, 2019, from https://www.medicalnewstoday.com/articles/291334.php#nutrition.
- 3 cups frozen blueberries
- 1 tablespoon lemon zest
- ¼ cup lemon juice
- ¼ cup maple syrup
- ¼ cup chia seeds
- In a saucepan over medium heat, add berries, zest, juice, and syrup. Cook, stirring occasionally, for 5 minutes. Lightly mash berries with a spoon.
- Increase heat to medium-high and bring to a boil. Cook, stirring occasionally, until reduced by half, approximately 5 to 10 minutes.
- Add chia seeds, continue to boil for 1 minute.
- Transfer jam to heatproof jars or containers and allow to cool.
- Cover and keep in refrigerator up to 2 weeks or in freezer up to 3 months.