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Sugar-Free Blackberry Chia Jam

4.4 stars, average of 172 ratings

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Chia seeds are amazing. These tiny little seeds are packed with fibre, omega-3 fatty acids and are low in net carbs. They are perfect for making low-carb jams where they act as thickening agent, because they can  absorb up to 12 times their weight of liquid when soaked.

Apart from berry jams, I use chia for making keto puddings, healthy breakfast smoothies, grain-free cereal and crackers. Ground chia seeds can even be used for thickening sauces or in low-carb tortillas. If you search "chia" on my blog, you will find all the recipes using them.

Just like chia seeds, blackberries are low in sugar and net carbs. A cup of blackberries only contains about 6 grams of net carbs which is even less than other berries. August-September is the best time to pick them. The only drawback is that they don't last fresh for long, no more than 2-3 days when refrigerated. Every year, we pick 10-20 pounds of blackberries, most of which I either freeze or turn into chia jam and preserve in jars.

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Hands-on Overall

Serving size 1 tbsp, 20 g / 0.7 oz

Allergy information for Sugar-Free Blackberry Chia Jam

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 1 tbsp, 20 g / 0.7 oz)

Net carbs1 grams
Protein0.5 grams
Fat0.5 grams
Calories14 kcal
Calories from carbs 39%, protein 19%, fat 42%
Total carbs2.2 gramsFiber1.3 gramsSugars0.9 gramsSaturated fat0 gramsSodium0 mg(0% RDA)Magnesium3 mg(1% RDA)Potassium30 mg(1% EMR)

Ingredients (makes about2 1/4 cups / 540 g)


  1. Place the blackberries and lemon juice in a saucepan. Bring to a boil over a medium heat. Sugar-Free Blackberry Chia Jam
  2. Cook for just a few minutes until softened and use a fork or a potato masher to crush the blackberries. Take off the heat. Sugar-Free Blackberry Chia Jam
  3. Add the sweeteners (I only used Erythritol). Sugar-Free Blackberry Chia Jam
  4. Then add the chia seeds, combine well and let it sit on the kitchen counter for 20-30 minutes or until cooled. Sugar-Free Blackberry Chia Jam
  5. Enjoy just like your favourite jam; with full-fat yogurt, creamed coconut milk or with butter on a slice of keto bread. Keep refrigerated for 5-7 days. Sugar-Free Blackberry Chia Jam

Ingredient nutritional breakdown (per serving, 1 tbsp, 20 g / 0.7 oz)

Net carbsProteinFatCalories
Blackberries, fresh
0.7 g0.2 g0.1 g7 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Erythritol (natural low-carb sweetener)
0.1 g0 g0 g0 kcal
Chia seeds
0.1 g0.2 g0.4 g6 kcal
Total per serving, 1 tbsp, 20 g / 0.7 oz
1 g0.5 g0.5 g14 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

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Comments (19)

This was so quick and simple.
I made it with raspberries and it tasted so fresh and vibrant and real.
My first jam. Put it in the fridge. Feel so pleased and cannot wait to combine it with other keto creations.
Thanks for that.

Thank you Ashley, I'm glad you enjoyed! I make variations of chia jams all the time, even in winter when berries are only available frozen. So versatile when you can add all sorts of spices like cinnamon, cloves, anise or vanilla.

After making this, could I can it in the instant pot in glass jars to make it shelf stable or would I just portion it out in the canning jars and put it in the freezer?  Sounds delicious and I’m definitely trying this!

Yes, if you don't use it within the next 5-7 days, it's best to preserve it using the canning method. Freezing is another option!

So the natural sugars in the fruit aren't enough to kick you out of keto?

As long as you eat them in moderation, these are just like carbs in vegetables and other foods. Serving size is what matters most.

I love this recipe!

i am assuming that you can use different kinds of berries? I just bought (winter in michigan... so no fresh picking here!) a bunch of raspberries, blackberries, blueberries, and strawberries and was going to make a mixed berry jam for my toddler ( just starting keto sorry for all the comments just full of questions! I already bought your fat bomb cookbook and you ketodiet cookbook!)

Thank you Cat! Yes, you can use any berries - raspberries, strawberries or even blueberries will all work 😊

Hi, since I know I won't be able to consume the whole 2 1/4c of jam within 7 days, do you think if I freeze half, and defrost bits at a time, that it will keep?

Yes you can freeze it or preserve it. I spoon it in an ice-cube tray, freeze and than empty the frozen berry cubes in a container or a freezer bag. You can let it defrost overnight in the fridge.

My husband and I can use it up in that time.  We love it on almond buns, in yogurt, I have even put a bit in the center of a Keto chocolate mug cake.  It is so easy and quick to make.  

Yogurt + nuts + chia jam = my favourite combo!

I do alot of canning and wondercan you can this jam?

Yes you can can it or freeze it in an ice-cube tray. That's what I did with the double batch I made last time 😊

How long will this keep once it's prepared and where should it be stored? Thanks.

Thank you - just added. It will last for up to 7 days in the fridge (sealed).

A while back to make freezer room I cooked down, strawberries, raspberries and rhubarb.  Just cooked down, nothing added. Do you suppose I could adapt those frozen, cooked fruits to this recipe? I'm not keto (YET lol, I'm being convinced tho) but the Chia addition is genius for thickening. Would have never thought of it.  How many Tb Chia would you suggest for 8 oz froz fruit? I could work out the sweetener and lemon. Thank you so much,  PS I have 12 jars of stuff frozen,

Hi Judy, it depends on the water content in different types of fruit. When I use raspberries, I only add 3 tablespoons of chia seeds for every 3 cups of raspberries + 3 tablespoons of water or lemon juice.  
Here's a similar recipe with strawberries & rhubarb and I only used 2 tablespoons of chia seeds + 2 tablespoons of water: Low-Carb Strawberry & Rhubarb Jam
This recipe is quite different because I used more water and cooked the cherries for 10 minutes to reduce the liquid: Low-Carb Dark Cherry Chia Jam
I think that the best way to fine-tune the amount of chia seeds is to start with 1 -2 tablespoons per 8 oz of fruit + 1-2 tablespoons of water or lemon juice, and add more if needed. Keep in mind that it will take up to 30 minutes for the chia seeds to soak. I hope this helps!