Quick & Healthy Raspberry Chia Jam


(Updated 06/13/24)

Meet chia jam - a fruit-packed and lower-sugar swap for traditional jam. Prepared quickly over the stovetop in a saucepan, enjoy this homemade raspberry chia jam as you would with any jam – smear over warm toast, add to plain unsweetened yoghurt, dollop overtop of porridge or spoon over pancakes. Ready in 20 minutes and vegan friendly.

A bird-eye view of a jar of raspberry chia jam, filled near the top. A spoon of chia jam lies next to it.

Ever tried chia jam? It’s a nutritious, fruit-heavy alternative to classic jam that’s quick (and fun!) to make.

Unlike its traditional counterpart, which often relies on a 1:1 sugar-to-fruit ratio to set, chia seeds are used for a similar jammy consistency—meaning far less sugar is needed.

How does this work? It’s a little like a science experiment. Chia seeds are rich in a type of fibre that has impressive water-swelling abilities (around 10-12 times their weight). When introduced to liquids, they swell up, creating a gelatinous-like texture—and hey presto, you’ve got yourself a jam of sorts.

As a Registered Nutritionist, I love the small, yet mighty, chia seed. Packed with omega-3, antioxidants and dietary fibre (1 Tbsp chia seeds contains around 5g fibre!👊), they bring a nutritious boost to this homemade jam (did I mention you can try other flavours too, like this blueberry orange chia seed jam? Yum!).

This recipe is made with raspberries, a berry as sweet as it is tart. I’ve added a touch of maple syrup and vanilla to enhance its sweetness, but without overshadowing its natural tart notes – and so, each mouthful burst with true raspberry flavour. It doesn’t taste like super-sweet traditional jam (and so might not be everyone’s ‘jam’…geddit?). The fruit really is the star of the show.

A birds-eye photo of ingredients for raspberry chia jam including frozen raspberries, maple syrup, salt, chia seeds and vanilla.

Ingredients You’ll Need

  • Frozen raspberries. This recipe uses frozen berries for a convenient year-round option.
  • Maple syrup. To soften raspberries tartness.
  • Salt. Just a pinch to enhance flavours.
  • Vanilla extract. For subtle and aromatic sweetness.
  • Chia seeds. To thicken it all up. Black or white chia seeds will work, they simply differ in colour.

Can I use fresh berries? Absolutely, but with a small tweak. Frozen berries contain ice crystals, resulting in a higher water content. The chia seeds absorb this, eliminating the need for extra water in the pot. If you substitute frozen for fresh, simply add a small splash of water.

Let’s Make: Jam with Chia Seeds

Raspberries and maple syrup in a saucepan.
Add fruit and maple syrup into a pot. Bring the fruit to a simmer and cook for 5-7 minutes.
Mashing raspberries in a saucepan.
Mix in vanilla and salt. Gently mash with a potato masher. Leave to simmer for a few minutes.
Chia seeds added to a saucepan with mashed cooked raspberries.
Take off heat and mix through chia seeds. Stir occasionally over 10 minutes.
Plump chia seeds mixed into cooked raspberries. The mixture is thick, like jam.
The chia seeds will swell up into a jammy consistency.

Tips & Tricks

Here are tips and tricks to help your kitchen skills grow, while improving the outcome of this dish:

  • Chunky or smooth, you do you. Mash with a potato masher or fork for a smoother jam or leave chunks for a bit of texture. I like it Goldilocks style – somewhere in the middle.
  • Tweak the consistency to suit. My go-to is 3 tablespoons of chia seeds, thickening it to a jam-like texture. Use less chia seeds for a more spoonable feel, akin to compote. If it gets too thick, simply loosen with a bit of water.
  • Treat it as a fresh, not preserved, food. The trade-off for this lower sugar jam? Its shorter shelf life. Given that sugar, in high amounts, acts as a preservative, this healthy jam will remain at its best in the fridge for up to a week. It’s not suitable for canning – all the more excuse to enjoy it.
Raspberry chia jam overtop of toast spread with peanut butter.

Serving & Storage

Enjoy as you would with any other jam – my forever favourite is smearing it overtop peanut butter on toast. Beyond this, try it:

  • With yoghurt. Spoon onto yoghurt or layer in a parfait with granola.
  • Mixed into porridge. Stir into your morning oatmeal for a fruity flavour.
  • In overnight oats. Like spooned overtop my PB and jelly overnight oats!
  • Layered between pancakes or crepes. Great here as a filling.
  • Blended into smoothies. Or swirl around the inner cup for a #boujee garnish.
  • On a cheese board. Serve alongside your favourite cheeses and crackers.
  • Ice cream topping. Jazz up your favourite ice cream – delicious with vanilla!
  • Layered in a pudding. Great with trifle, custard, chia or rice pudding.

Store in a lidded jar or another airtight container – this recipe makes roughly a 300ml jar’s worth. You can also freeze it. Single portions in ice cube trays works a treat when it comes to speedily defrosting.

You might notice a little water separation as it sits i the fridge, but it’s an easy fix. Simply give it a mix and it’ll be good as new👌.

Thanks for reading! Looking for more nutritious breakfast toast topping ideas? Try this tahini and honey breakfast toast🍯.

Quick & Healthy Raspberry Chia Jam

Prep Time: 2 minutes
Cook Time: 10 minutes


  • 2 cup frozen raspberries
  • 2 Tbsp maple syrup
  • Pinch of salt
  • ½ tsp vanilla extract
  • 3 Tbsp chia seeds


  • Add the frozen raspberries and maple syrup into a small saucepan over medium-high heat. Bring the fruit to a simmer.
  • Let it simmer for 5 to 7 minutes, until the fruit has released a lot of liquid and looks like has broken down. Use a potato masher to gently mash and help it along – it should thicken slightly, but it will still be runny.
  • Mix in the vanilla and salt. Leave to simmer for a few minutes.
  • Remove from the heat, then stir in the chia seeds. Leave for ten minutes for the chia seeds to thicken.

Leave a Comment & Rate this Recipe

If you enjoyed this dish, please consider giving it a star rating when you post a comment. Star ratings help others discover my recipes online (and your reviews make my day! 🙂 ). Happy cooking and baking. Danijela x

5 from 2 votes

Recipe Rating


  1. Thanks for a beautiful recipe, looks delicious! I really like your website 🙂 I have many apricots left in the fridge, Is there a possible to change the raspberries with apricots in this recipe? Thanks in advance

    • Hi there!
      Thank you, so glad you like it 🙂 You can totally sub in apricots – I would add a little more water to the pan, and cook the apricots until soft – maybe 15 or so minutes X

  2. Oh I just love this recipe, have been looking for one for a while now, thank you so much! I adore your recipes and posts, even tho I’ve discovered you only recently 🙂 Can I ask you, have you studied nutriology or made some kind of certificate for it? I’ve been always interested in this field, I’m studying biology currently 🙂 Thank you for answering 🙂

    • Hi Zuzana!
      Thanks so much for your message, so glad you like the recipe! Thanks for your kind words about my posts/recipes too 🙂 Yes, I have a Bachelor of Science, with a double major in nutrition and physiology. It’s a three-year degree in NZ, and now I am working full-time as a nutritionist (and running my blog on the side :)). It’s such a great field to work in, I really love it! Would totally recommend studying it if you’re interested. If you ever want to talk in more detail about it, don’t hesitate to let me know xx

  3. I’ve been making Chia Jam for several years and love live love it. It looks divine and tastes divine and I make mine sugar free. Delicious!

  4. 5 stars
    Wow, we loved this. Perfectly sweetened, with still some tartness. A really nice and healthy substitute for jam. Thanks for the recipe, delicious on toast with a bit of butter.