Easy Chia Seed Jam Recipe (PCOS-Friendly)

This simple healthy homemade chia seed jam beats any traditional jam that’s filled with a lot of sugar! Made with simple ingredients like chia seeds, maple syrup, lemon juice and fruit, this homemade jam will quickly become a favorite recipe for everyone. 

Why You’ll Love It

There are several reasons you will love this homemade PCOS Friendly Chia Seed Jam recipe! With simple ingredients and just a few steps to make it, this healthy jam can be a great alternative to sugar packed store-bought regular jams. Plus, the added benefit of healthy fats and fiber from chia seeds keeps blood sugar levels steady. 

• Low in sugar: Using just 1 or 2 tablespoons of a natural sweetener like maple syrup in this recipe it has only a fraction of the amount of sugar in most traditional jams. 

• High in fiber: chia seeds and fruit provide a natural source of fiber for this healthy jam recipe. Fiber helps to keep you feeling satisfied while also helping maintain blood sugar balance. Fiber also helps with bowel regularity which can sometimes be a symptom of PCOS. 

• Healthy Fat: chia seeds give this homemade jam recipe a healthy dose of omega 3 fatty acids to help fight inflammation. 

• Simple Ingredients: most of the ingredients can already be found in your refrigerator and pantry making this a super simple homemade jam recipe. 

• Versatile: this jam can be made with many different fruit options giving you ample opportunities to jazz up peanut butter toasts or pancakes, mix into greek yogurt or dollop on top of oatmeal. It can even be used for desserts like thumbprint cookies or as a topping for vanilla ice cream. 

• Easy meal prep: make ahead to use for the week for breakfast, snacks and desserts. It can also be made in bulk and frozen for later use. 

• PCOS friendly: packed with 4 grams of fiber per serving and healthy fat from chia seeds, this recipe helps balance blood sugar and reduce inflammation. Also without the extra sugar like most traditional jams, this homemade jam won’t  cause your blood sugar to ride a rollercoaster. 

Ingredients

Most of the ingredients for this homemade jam can already be found in your pantry, refrigerator or freezer.

• Berries: you can use fresh berries or frozen berries for this recipe.  Raspberries and blackberries provide even more soluble fiber helping to balance blood sugars, but other berries like blueberries or strawberries can also be used and provide a great dose of antioxidants. 

• Chia seeds: adds healthy omega 3 fatty acids which help reduce inflammation as well as more fiber to keep you full. Chia seeds are also a great source of calcium and magnesium which help support bone health. 

• Lemon juice: a great source of vitamin c which aids in boosting your immune system.  You can use freshly squeezed lemon juice using a lemon squeezer, or store bought lemon juice. 

• Maple syrup: provides natural sweetness to this recipe without using a lot of refined sugar. Maple syrup is also rich in manganese which works as an antioxidant. 

How to Make It

Step One: Gather a medium saucepan and prep ingredients. If using fresh berries for this recipe make sure to rinse the berries thoroughly using a colander and drain. 

Step Two: Heat the berries. Heat the berries in a saucepan over medium heat until berries start to become slightly mushy. This should take about 5 minutes.

Step Three: Mash the berries. Using the back of a fork or a potato masher, mash the berries until they are the desired size for your jam.

Step Four: Add chia seeds and lemon juice. As the berries continue to cook they should start to bubble. At this time, add the chia seeds and lemon juice. Stir the mixture gently. 

Step Five: Reduce the heat and add the sweetener.  Reduce heat to low and add sweetener 1 teaspoon at a time, tasting after each addition until you reach your desired sweetness. The jam will begin to thicken. 

Step Six: Turn off heat and serve right away or let cool. Once jam is at desired sweetness, remove the saucepan from the heat. If you do not plan to serve the chia jam right away, let this mixture cool to at least room temperature before putting it in the refrigerator to store. As it cools it will continue to thicken. Once cooled, store in a clear and airtight mason jar with lid. 

Tips, Variations, Substitutions

Make this healthy homemade chia seed jam with these simple variations to make it your favorite!

• Use a natural sweetener of choice. You can use maple syrup, honey or agave syrup for this recipe.

• Vary the fruit: You can use fresh fruit or frozen fruit for this homemade chia seed recipe. Berries like raspberries, blueberries, strawberries and blackberries work well. You can use a mix of berries or combine them with other fresh or frozen fruits, such as soft fruits like peaches or pears. 

• Double up: this recipe can also be easily doubled to make a second jar to give to a friend or neighbor. It can also be frozen for future use. 

• Tip: using a potato masher to mash the berries gives a more even consistency. 

How to Serve It

This PCOS friendly homemade chia seed jam makes the perfect addition to many of your favorites foods!

• For breakfast: add a dollop of this jam to PCOS friendly pancakes or waffles, stir into oatmeal, or add to your favorite peanut butter toast.

• For a quick snack: stir into plain greek yogurt or cottage cheese for a fast high-protein snack. 

• Great for on the go lunches: this jam is a great swap for store bought jams and jellies for a good old PB&J!

• For a delicious dessert: as to the center of a thumbprint cookie or serve over vanilla ice cream. 

• PCOS Pairing: serve this jam alongside a whole grain option like oatmeal or whole grain bread and add a protein like Cottage Cheese Egg Bites and you have a complete meal to keep you satisfied!

How to Store It

Keep this jam stored for up to one week in the refrigerator in an airtight container or a sealed mason jar. 

For longer storage, freeze in small mason jars or using an ice cube tray. It’s best to put it in the refrigerator to thaw in order to maintain the desired consistency of the jam.  Freeze up to 2-3 months.

Other PCOS Recipes You’ll Love

Peanut Butter Yogurt Dip

Healthy Brownie Batter Dip

Peanut Butter Banana Baked Oatmeal Cups

PCOS Friendly Pancakes

If you make this PCOS Friendly Chia Jam recipe, please consider leaving a star rating and review at the end of this blog post. This is incredibly helpful to me and helps other readers know what to expect.