3 ingredient no sugar berry jam

Time

15 Min

Serves

12

Published June 27, 2023 by Dr. Stephanie Gray, DC

This post may contain affiliate links.

I have good news and bad news.

The bad news is that homemade or store bought jam is FULL of sugar. Most people don’t realize that a typical jam has about 13 grams of refined sugars in 1 tbsp. That’s a lot. The WHO recommends that people limit sugar consumption to 25 grams/day for the maintenance of good health. So if you have 2 tbsp of jam, you have exceeded how much sugar you should have in a day. Diabetics or pre-diabetics should never have jam. Period. Even sugar free jam, is full of chemical sugar alternatives that are no better for you.

The good news, is that berries have a lot of sweetness on their own and make a lovely jam without any added sugar at all.  People are always surprised at how jammy and tasty it is.

This jam is also surprisingly super easy to make. No Certa needed. No boiling water in giant pots. I simply cook down 4 cups of frozen berries in a saucepan, blend with an immersion blender and stir in chia seeds and lemon juice. That’s it! The chia seeds thicken as they sit and create a lovely jam- like texture. No added sugar is needed.

I hope you enjoy this one jar, 3 ingredient, no sugar berry jam!

Gluten free, grain free, plant-based (vegan), healthy carbs, no sugar or bad fats.

For other great dip and sauce ideas, check out these other recipes:

Low Carb Carrot Roasted Hummus

Sweet Potato Hummus

Spinach Basil Pesto

Ranch Dip/ Dressing

 

 

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Why you will LOVE this 3 ingredient Berry Jam

 

  • No added sugar – only natural sugars from the berries

 

  • This jam is FULL of flavour!

 

  • Very quick and easy to make!

 

  • Will keep up to 3 weeks in the fridge

 

  • Gluten free, grain free, vegan/plant-based, refined sugar free, no refined carbs or oils

 

  • Even kids will enjoy this healthy recipe

How to Store Jam?

Store jam in a tight glass container like a mason jar. Must be refrigerated. Should be eaten within 3 weeks. Jam can be frozen. Allow jam to cool fully before putting in the freezer. Freeze for up to 3 months.  


3 Ingredient No Sugar Berry Jam

Today we're making a very simple berry jam with no sugar and no preservatives. You'll never buy store bought jam again!
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Course: Breakfast, Snack
Cuisine: American
Keyword: Jam, no sugar jam
Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 15 minutes
Servings: 12
Calories: 42kcal
Author: Dr. Stephanie Gray ~www.drstephanieskitchen.ca

Equipment

  • 1 saucepan
  • immersion blender

Ingredients

  • 600 grams frozen mixed berries or 4 cups
  • 1 lemon juiced
  • 3 tbsp chia seeds

Instructions

  • In a saucepan, over medium heat, cook down frozen berries about 7-10 minutes.
  • Remove from heat. Use immersion blender to process the berries.
  • Stir in lemon juice and chia seeds.
  • Pour into a mason jar. Secure with lid. Refrigerate.

Notes

Frozen blackberries, blueberries, raspberries or raspberries work best. 
Add 1 tbsp of maple syrup if your palate is on the sweeter side.
Jam will keep in the fridge for about 3 weeks. 

Nutrition

Serving: 2tbsp | Calories: 42kcal | Carbohydrates: 7.6g | Protein: 1.1g | Fat: 1.2g | Sodium: 5.1mg | Potassium: 4.7mg | Fiber: 2.6g | Sugar: 3.8g
Tried this recipe?Mention @drstephanieskitchen or tag #drstephanieskitchen!

Ranch Dip / Dressing

Spinach & Basil Pesto

Low Carb Roasted Carrot Hummus

I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.

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