Easy Chia Jam Recipe
Chia seeds have exploded in popularity over the last couple years and with good reason! These little black and white seeds are powerhouse of nutrition and are versatile, with a mild taste. If you are looking at a food with a good bang for your fibre buck - chia seeds provide a great option, with 5 g for 1.5 tablespoons. They provide both insoluble and soluble fibre and can be a good food to add to your routine to help with keeping your bowels regular and feeding your beneficial gut bacteria.
While chia seeds can be used in a variety of ways, my favourite way to eat them is making them into a chia jam. It can either be made ahead of time and stored in your fridge for a few days, or made on the spot with a quick extra step! I will describe both options below.
Chia jam added to yogurt along with berries, nuts and hemp hearts, for an easy fibre boost.
Ingredients:
1 cup frozen fruit (I usually use mixed berries)
1 Tbsp of water (omit if you prefer your jam thicker - there will be fluid released from the frozen fruit)
3-4 Tbsp chia seeds
2 tsp maple syrup (more or less depending on preference)
Optional splash of vanilla extract
Instructions:
This recipe is quite flexible and can be adjusted depending on how thick you want it. It will generally make 2-4 servings. If you are new to using chia seeds (or just starting to increase your fibre intake), I would suggest starting with a smaller amount of chia seeds (2 Tbsp) and splitting it into smaller servings over a few days to let your body adjust to the higher fibre intake.
Microwave the fruit + water for 1.5-2 minutes, then mash with a fork until soft. Stir in the chia seeds, maple syrup and optional vanilla.
Transfer your jam to a bowl or jar and refrigerate for at least 1 hour.
Tips:
Instant chia jam variation (no refrigeration required): Add about ¼ C of extra frozen fruit (I would suggest small berries like wild blueberries) and mix well to cool down mixture and speed up thickening for an instant version of this recipe. Good for busy mornings when you want something quick but don’t have time to prep ahead!
Use as a topping for yogurt, oatmeal or spread on toast (with peanut butter or on it’s own)
Adjust the amount of chia seeds and serving size to meet your needs. If the amount of fluid (water or liquid from the frozen fruit) is larger, it will need to refrigerate for longer to gel.
Switch up the fruit for more fun options!
Like with any high fibre foods, make sure to drink plenty of water when consuming chia seeds and start with smaller amounts (1-2 tsp per day), gradually working your way up to 1-2 Tbsp per day.
This Easy Chia Jam recipe scales well. Double the batch and prep for a few days at a time!
Did you try this recipe? Let me know how you like them in the comments below!
About The Author
I'm Anna Maria Campbell, a registered dietitian and nutritionist (RD, MHSc, CDE), and I offer personalized nutrition counselling to help you improve your health and feel your best. Whether you're managing diabetes, dealing with digestive issues, working on your cholesterol, or supporting your liver health, we'll build a plan that fits your life—not the other way around.