Alex, MS, RD | Nutrition

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Easy High Fiber Jam

Recipe below ⬇️ I don’t even make chia seed jam over the stove, even though you definitely could. For some reason, that sounds like a lot of work to me – so I just microwave some berries, mash them, add chia seeds, and refrigerate! If you’re trying to eat more fiber but don’t want to overhaul your entire diet, search “chia jam” on my site or comment below for meal ideas.

⭐️Microwave Method (2-4 Servings)

Add two cups of (frozen) berries to a bowl and microwave for 60-90 seconds until thawed and soft.

Mash slightly with fork or potato masher.

Stir in two tablespoons chia seeds (adjust for thickness). Optional: drizzle of honey or maple syrup (I prefer maple syrup) if berries are tart.

Let sit for 5 minutes and your spreadable jam is ready! Or, let it thicken in the fridge. Store in an airtight container in the fridge for 5-7 days.

➡️The nutritional info for the specific ratio above is 150 calories, 10 grams of fiber, and 4 grams of protein per serving if divide into two servings. Or, divide into your preferred number of servings.

❤️Why Should You Take 10 Minutes To Make A Batch Of Chia Jam?

Increase fiber intake, easily! Most women aren’t getting enough fiber, and we often think we need to make huge changes to fix that. But small additions, like chia jam, can meaningfully increase your intake without changing what you’re already eating.

Give you more breakfast ideas to help you with your health and that taste delicious. Or, elevate what you’re already eating.

No added sugar (or minimal).

Stores in the fridge all week.

Give you more breakfast ideas to help you with your health and that taste delicious.

Budget-friendly.

Just 5-10 minutes of prep.

Kid-friendly!

5 hours agoEdited to

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