3-Ingredient Mixed Berry Chia Seed Jam (Low FODMAP & Easy)

If you’ve ever stared at a jar of jam in the grocery store and thought, “Why does this have so many ingredients?”, you’re not alone. This homemade quick mixed berry chia seed jam skips the added preservatives and keeps things simple with just three ingredients you probably already have on hand. It’s naturally sweet, Low FODMAP, and a breeze to whip up.

Whether you’re spreading it on toast, swirling it into a granola yogurt, or spooning it over pancakes, this recipe gives you all the fruity flavor of traditional jam without the excess sugar or effort.

Why You’ll Love This Recipe

• It’s Low FODMAP and versatile: You can use strawberries, raspberries, and blueberries, all in FODMAP-friendly amounts.

• It takes 10 minutes to make: No canning, no fancy equipment- just a saucepan and a spoon.

• No refined sugar needed: The berries are sweet enough on their own, but you can add a little maple syrup if you want.

• It naturally thickens: Chia seeds absorb liquid to give you that classic jammy texture, eliminating the need for pectin.

Nutrition Notes

This jam is an excellent option for individuals managing digestive symptoms, as it focuses on Low FODMAP ingredients and avoids common triggers such as high-fructose corn syrup and added pectin.

Chia seeds are tiny but powerful! They add soluble fiber, which supports digestive health and helps with satiety. The natural sweetness from the berries means you won’t need to rely on heavy-handed sugars, and using a little bit of maple syrup keeps it easy on the gut.

Ideas for How to Use It

• Spread on gluten-free toast, English muffins, or rice cakes

• Stir into lactose-free Greek yogurt or cottage cheese

• Use as a topping for pancakes or waffles

• Swirl into overnight oats or chia pudding

• Add to Low FODMAP thumbprint cookies or muffins

FAQs

Can I use frozen berries?

Yes, frozen works perfectly. Just toss them into the pan straight from the freezer. You may need to cook them for a minute or two longer to help them break down more easily.

How long does it last?

You can keep this jam in the fridge for up to a week. For more extended storage, freeze it in small jars or silicone cubes and thaw as needed.

Can I blend it smooth?

Absolutely, if you prefer a smooth texture, blend the jam after cooking the berries and before adding the chia seeds. Then stir in the seeds and let it sit.

Quick Mixed Berry Chia Seed Jam (Low FODMAP)

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This quick mixed berry chia seed jam is Low FODMAP, naturally sweetened, and thickened with chia seeds instead of pectin. It’s perfect for spreading, swirling, or spooning into all your favorite breakfast bites.

Servings: 8 Prep: 5 minsCook: 10 minsTotal: 15 mins

Ingredients

2 cups mixed berries (use any combo of strawberries, raspberries, and blueberries, fresh or frozen)

1–2 teaspoons pure maple syrup (optional, adjust to taste)

2 tablespoons chia seeds

Instructions

1

In a small saucepan over medium heat, add the mixed berries. Stir occasionally and cook for 5 to 7 minutes, or until the fruit begins to break down and bubble. Use a spoon or potato masher to mash to your desired consistency.

2

Taste the mixture and add maple syrup if your berries need a little extra sweetness.

3

Remove from heat and stir in the chia seeds until well combined.

4

Allow the jam to rest for 10 to 15 minutes so it thickens. It will continue to gel as it cools.

5

Transfer to a clean glass jar or airtight container. Let cool completely before sealing and refrigerating.

Nutrition Facts

Per serving

Calories
32

Fat
1.1g

Carbs
5.3g

Protein
0.8g

Fiber
1.8g

Sodium
3.8mg

Sugars
2.8g

Sat. Fat
0.0g

Notes

Serving Size: 2 Tablespoons

Keep your total berry amount to 2 cups and stick with Low FODMAP berries like strawberries, raspberries, and blueberries.

For a smoother jam, blend the cooked berries before stirring in chia seeds.

Store in the refrigerator in an airtight jar for up to 1 week. For longer storage, freeze individual portions and thaw as needed. The jam will thicken slightly more in the fridge. Stir before using.