Nutrition: Chia seed jam

That’s My (Chia Seed) Jam

By Hannah Dentry, WAC Dietitian

Chia seeds are the latest trending health food and for a good reason! They are packed with soluble fiber which plays a role in lowering LDL cholesterol, therefore reducing the risk of heart disease, and regulating blood sugar. Chia seeds are also a plant-based source of omega-3 fatty acids!

So, as you can imagine I was tickled pink when I heard about the latest culinary application of chia seeds—jam! When mixed with water, the soluble fiber in chia seeds transforms into a gel-like substance and jam-like consistency. This simple jam has only four ingredients, is low in added sugar, and high in colorful fruits and flavor.


  • 1 12-ounce bag frozen raspberries, strawberries, or blueberries (or a mix of all three!)
  • Zest and juice from 1 lemon
  • 2 t. cane sugar
  • 2 t. chia seeds


  1. Add the fruit, lemon zest, lemon juice, and sugar to a medium saucepan. Bring to a low boil stirring occasionally.
  2. Lower heat to a simmer and stir in the chia seeds. Cover partially and continue to simmer for 5 to 7 minutes until the fruit is broken down and the consistency has thickened.
  3. Remove from heat and cool to room temperature. Transfer to a jar and store in the refrigerator for up to one week.

Please note the shorter shelf life than conventionally made or store bought jam.


Contact Hannah at or 206.839.4782.

—Posted April 17, 2019

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