Raspberry Chia Jam (3 ingredients, fruit-sweetened)

Do you have fresh raspberries that are about to go off?  What about that random half-full bag of frozen raspberries that’s been hanging around for months?  Put them to use in the most delicious way with this simple, 3-ingredient Raspberry Chia Jam recipe.

You’ll be amazed at how easy it is to make homemade jam without special techniques like using fruit pectin or canning.  In this recipe I’ll share two ways to sweeten your jam using dried fruit.  Soon you’ll be slathering this sweet, tart, jammy goodness all over your favorite breakfast and dessert things!

Whether you’re nutritarian, vegan, whole food plant based or just looking for a healthy, no sugar, no maple syrup, fruit-sweetened Raspberry Chia Jam recipe, I think you’re really going to dig this.

Just look at a few of the amazing ways to enjoy this chia jam…

How do you eat Raspberry Chia Jam?

• As a topping for cooked oatmeal or Overnight Oats
• Slathered on toast or English muffin (check out my Nutritarian Bread Primer for options)
• Swirled into this Easy Vegan Yogurt
• As a topping for apple nachos: slice and core an apple, arrange on a plate, drizzle with raw almond butter, chia jam, fresh raspberries and raw hemp seeds.

This tart, vibrant jam is the perfect accompaniment for nut and seed butters.  My personal favorite combo is when it’s paired with almond butter.  Don’t worry I’m still a massive fan of the all-time-classic peanut butter and jelly flavor combo too.

Honestly, you can’t go wrong!  Bring on the pistachio butter, pumpkin seed butter–this jam will level-up all the creamy, rich things.

What is chia jam?

Chia jam is a healthier alternative to conventional jams.

Conventional jams are made using refined sugar and fruit pectin to achieve the thickened texture.  Chia jam uses the special properties of raw chia seeds.  Chia seeds can soak up ten times their weight in liquid and naturally thickens the liquids into gels.

In addition to their thickening abilities, chia seeds add beneficial protein and fiber to the jam.

What ingredients are in this recipe?

1. fresh or frozen raspberries
2. whole chia seeds
3. 2 to 3 medjool dates or 1/3 cup raisins (I used yellow raisins for a brighter color)

And because the berries are cooked down feel free to use any too-soft, almost-on-their-way-out fresh raspberries.  You can even use freezer-burnt frozen raspberries–chia jam is very forgiving!

Because raspberries are naturally tart you don’t need to include lemon juice as is the norm in most other chia jam flavors.

How do you sweeten Raspberry Chia Jam without sugar?

Most “healthy” chia jam recipes rely on maple syrup to sweeten but we can do better than that!  Using dried fruit as the sweetener adds additional fiber which helps to blunt your glycemic response.

In this recipe you can use either raisins or dates, whatever you happen to have on hand in your pantry.

How to make the Raspberry Chia Jam recipe with medjool dates:

Make sure you’re starting with fresh, soft dates.  If they’re on the harder side just soak them in hot water for 10 to 15 minutes first.  Use two large dates for a tarter flavor and 3 for a sweeter flavor.

Pit and chop the dates into small pieces.  The dates will soften and break down as they cook but the smaller you chop the smoother the jam.

Add the berries and chopped dates to a medium saucepan.  Add water (exact measurements are listed in the recipe card below).  Set heat to medium-high and cook for 5 to 7 minutes or until the berries break down and soften.  Stir well.

Reduce heat to low and add the chia seeds.  Mix well and allow the jam to simmer for another 5 to 7 minutes or until liquid is reduced and the jam is thickened.

Note on using frozen raspberries:

The simmering time for this Raspberry Chia Jam recipe may be a bit longer when using frozen berries instead of fresh.  Just continue to check that the liquid is absorbed and the consistency is nice and thick and remove it from the heat at that time.

How to make the recipe with raisins:

You have two options when using raisins as the sweetener.

1. you can finely chop the raisins first
2. you can blend the raisins with the water first (this results in a thicker texture)

If using the blender method make sure you use a smaller attachment as it’s only 1/2 cup of water.

Once the blended raisins are added in you follow the same method as the date-sweetened version that I explained above.

What are the differences?

This Raspberry Chia Jam is delicious no matter which dried fruit you use to sweeten, so it really comes down to subtleties.

• Raisin method: Has a thicker texture and results in a lighter red color.  The taste is more on the fruity side.
• Mejood date method: Has a slightly thinner texture and has a darker, shiny color.  The caramel flavor from the dates tempers the fruitiness a bit.

What if you want the jam to be sweeter?

If you’re concerned with sweetness levels, take a sampling of the jam before you add in the chia seeds.  If you feel like it needs to be sweeter add additional chopped dried fruit and 1/4 cup of water and repeat the initial cook down before adding in the chia seeds and simmering.

How long does this Raspberry Chia Jam last in the refrigerator?

A long time!

This chia jam will last more than 14 days when stored in a glass Mason jar with a tight-fitting lid.  My expert tip from my book Fridge Love is to condense down your jar or container as you eat through the jam.  This minimizes surface air exposure and helps increase the shelf life.

There’s nothing I enjoy more than creating recipes with ridiculously long shelf life in the fridge.  And I find that it’s particularly gratifying when you take the time to make a homemade condiment and it actually lasts you!

5 from 1 vote

Print

Raspberry Chia Jam (3-ingredients, fruit-sweetened)

This easy, 3-ingredient, vegan Raspberry Chia Jam is sweetened with dried fruit two different ways! You can also use fresh or frozen berries.

Course Breakfast, Dessert, Sauce

Cuisine American, French

Keyword nutritarian, oil free, refined sugar free, vegan, whole food plant based

Prep Time 2 minutes

Cook Time 14 minutes

Total Time 16 minutes

Servings 16 servings

Calories 18.7 kcal

Author Kristen Hong

Ingredients

• 1 1/2 cups fresh or frozen raspberries (~170 grams)
• 1 1/2 Tbsp. whole chia seeds (~16 grams)
• 1/2 cup water

Choose one sweetener:

• 2 to 3 large medjool dates (~46 to 70 grams)
• 1/3 cup raisins (~60 grams)

Instructions

If sweetening with dates:

1. Finely chop the two dates.  Add the chopped dates, raspberries and 1/2 cup water to a sauce pot and set over medium-high heat.

If sweetening with raisins:

1. You can either chop the raisins finely or blend 1/3 cup raisins with 1/2 cup water. You will need to use a small blender attachment.  Blend on high until smooth, about 40 seconds. 

2. Add raspberries and chopped or blended raisins to a sauce pot and set over medium-high heat. 

To finish the jam:

1. Cook the mixture for 5 to 7 minutes or until the berries break down completely and the dried fruit pieces soften, stir well. 

2. Sample for sweetness: Take a small taste at this point to see if the sweetness level is to your liking. If you need to adjust simply add in more of the chopped dried fruit of your choice with 1/4 cup water and cook again for 5 to 7 minutes.

3. Once the sweetness is right add the 1 1/2 Tbsp. chia seeds and mix to incorporate.  Reduce heat to low and allow the jam to simmer for another 5 to 7 minutes. 

4. The liquid will reduce and the jam will thicken.  Remove from heat and allow to cool completely before using. The jam will thicken even more overnight in the fridge. 

Recipe Notes

Makes just under 1 cup.

 

Storage: Lasts at least 14 days when properly stored in a glass jar or Mason jar with a tight-fitting lid.  Make sure to condense down your containers as you use the jam.  

 

Nutrition information is listed with two medjool dates (46 grams) as the sweetener.  

Nutrition Facts

Raspberry Chia Jam (3-ingredients, fruit-sweetened)

Serving Size

 

1 Tbsp.

Amount per Serving

Calories

18.7

% Daily Value*

Fat

 

0.4

g

1

%

Sodium

 

0.3

mg

0

%

Potassium

 

41

mg

1

%

Carbohydrates

 

3.9

g

1

%

Fiber

 

1.2

g

5

%

Sugar

 

2.5

g

3

%

Protein

 

0.3

g

1

%

Vitamin A

 

27.2

IU

1

%

Vitamin C

 

44.8

mg

54

%

Calcium

 

10.9

mg

1

%

Iron

 

0.3

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.

I’d love to know what you think if you give this recipe a try.

Your comments and recipe ratings motivate me so much to keep creating memorable and delicious recipes!