PB&Js are a classic lunchbox staple, but most store-bought jams are loaded with added sugars and lacking in nutrients. In this article, you’ll learn how to make homemade chia jam using frozen berries, chia seeds, and a touch of maple syrup or coconut sugar!
Why I Love Replacing Regular Jelly with Chia Jam
Chia seeds are one of my favorite ways to pack nutrients into my recipes! These tiny seeds pack a big punch of functional nutrition:
- Brain support: Chia seeds are a top plant-based source of alpha-linolenic acid (ALA) (1), a type of omega-3 fatty acid that’s critical for brain development and cognitive function.
- Digestive health: Just one tablespoon of chia seeds contains around 5 grams of fiber (2) helping to support regularity and a healthy gut (3)!
- Sustained energy: Thanks to their combination of fiber, fat, and protein, chia seeds may help maintain stable blood sugar levels (4), which can keep energy stable throughout the school day!
- Micronutrient boost: Chia seeds are a source of calcium, magnesium, iron, and zinc.
This homemade chia jam recipe combines the goodness of chia seeds with antioxidant-rich berries, giving you a naturally sweet, nutrient-dense alternative to conventional jam that takes less than 15 minutes to make.
If you’re a busy parent looking to pack a nutrient-dense lunch for your kids, you’re going to want to check out these articles:
Dr. Green Mom’s Easy 3 Ingredient Chia Jam
This quick, no-fuss recipe comes together in under 15 minutes and is a great way to make use of frozen berries!
Ingredients
- 2 cups frozen berries (strawberries, blueberries, raspberries, or a blend)
- 1-2 tablespoons chia seeds
- 1-3 tablespoons maple syrup or coconut sugar (to taste)
Directions
- Add berries to a small saucepan over medium heat. Cook for 5–7 minutes, stirring occasionally until they start to break down and release juice.
- Use a fork or potato masher to mash the fruit well; add your sweetener of choice while mashing and stirring.
- Remove from heat and stir in the chia seeds.
- Let the mixture sit for 10-15 minutes while it thickens.
- If you or your child prefers a smoother texture, use an immersion blender to blend the mixture.
- Transfer to a clean jar and store in the refrigerator. It will continue to thicken as it cools and will keep for 7–10 days.
TIP: Try different fruits. Apricots or peaches work beautifully here, too. Mix and match depending on what your kids like best.
A Note on Nut Spreads & Bread:
Once you’ve made your chia jam, it’s time to pair it with a nourishing nut or seed butter for a delicious better-for-you PB&J! I recommend looking for options that contain just one or two ingredients (like roasted almonds or sunflower seeds) with no added sugar, added oils beyond those naturally present in the nuts/seeds, or preservatives. For a nut-free version, look for sunflower seed or pumpkin seed butter. Opt for sprouted or whole-grain sourdough bread, and you’ve just given the humble PB&J a major upgrade, without losing any of the kid-approved flavor!
Looking to include more nuts & seeds in your child’s diet? Try these recipes:
- Back-To-School Recipe: Nut & Seed Gelatin Granola Bars
- Gluten Free Green Mom Granola
- Dr. Green Mom’s Picky Eater Approved Black Bean Brownies With Hemp Seeds
Summary
Making your own chia jam is a simple, nutrient-rich way to upgrade school lunches. With just frozen berries, chia seeds, and a natural sweetener like maple syrup or coconut sugar, you can create a delicious, refined sugar-free alternative to store-bought jelly. Chia seeds provide fiber, omega-3s, and key minerals that support digestion, brain health, and sustained energy, making this a perfect back-to-school food! Pair your homemade jam with a clean nut or seed butter and whole-grain bread for a better-for-you PB&J that’s both nourishing and kid-approved.
References:
- Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.
- Harvard School of Health. (2018, March 19). Chia Seeds. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/chia-seeds/
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
- da Silva BP, Dias DM, de Castro Moreira ME, Toledo RC, da Matta SL, Lucia CM, Martino HS, Pinheiro-Sant’Ana HM. Chia Seed Shows Good Protein Quality, Hypoglycemic Effect and Improves the Lipid Profile and Liver and Intestinal Morphology of Wistar Rats. Plant Foods Hum Nutr. 2016 Sep;71(3):225-30. doi: 10.1007/s11130-016-0543-8. PMID: 27193017.
