Jam can be a sneaky source of carbs with all that sugar and fruit. But this version? It’s sweetened with Truvia (or your preferred sweetener) and thickened with chia seeds, so it’s naturally keto-friendly if you use the right fruit and sweetener.
While it’s not zero carb, it’s low-carb enough for keto, especially when you only need a teaspoon or two to top a muffin or mix into Greek yogurt.
Here’s the breakdown on how it works for keto and how to tweak it if you want even fewer carbs.
💡 What Makes This Work
- Truvia (or a similar sweetener) – No sugar, no aftertaste, and it keeps the jam sweet without spiking your blood sugar.
- Chia seeds – These help thicken the jam, so no need for pectin or other high-carb thickening agents.
- Mixed berries – While berries are generally keto-friendly, they do contain carbs, so the key is portion control.
- Lemon juice – A little acidity to balance the sweetness and round out the flavor.
🧾 What I Used (And Why It Works)
- 1 cup fresh or frozen mixed berries – Lower in sugar than other fruits, and you can mix and match (e.g., raspberries, blueberries, blackberries).
- 1 tbsp Truvia – A sweetener blend that’s safe for keto, though you can use erythritol, monkfruit, or allulose too.
- 1 tbsp water – Keeps the berries from sticking while cooking.
- 1 tbsp black chia seeds – Thickens the jam without added carbs or sugar.
- 2 tsp lemon juice – Brightens the flavor and helps cut the sweetness.
🔁 Low-Carb Adjustments You Can Make
| Want to Change It? | Try This Instead | What to Know |
|---|---|---|
| Mixed berries (any) | Raspberries or blackberries only | Lower-carb options for fewer net carbs |
| Truvia | Allulose or monkfruit | No erythritol; it can crystallize in the fridge |
| Chia seeds (not enough thickening) | Add a bit more chia (up to 1.5 tbsp) | If you like a firmer, more jelly-like texture |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Too runny | Not enough chia seeds | Add a bit more chia or cook a little longer |
| Gritty texture | Used erythritol | Use monkfruit or allulose for smoother texture |
| Too sweet or too tart | Sweetener or lemon juice imbalance | Adjust to taste—lemon juice for tart, sweetener for balance |
👩🍳 Step-by-Step (How I Make It Work)
- Combine the ingredients: In a saucepan, mix 1 cup of mixed berries, 1 tbsp Truvia, 1 tbsp water, and 1 tbsp chia seeds.
- Cook it down: Heat over medium, stirring frequently. Muddle the berries with the back of a spoon to help release juices.
- Simmer: Let the mixture cook until it thickens—about 5 minutes.
- Add lemon juice: Stir in 2 tsp lemon juice to balance the flavors.
- Cool & store: Let it cool, then store in an airtight container in the fridge for up to 1 week.
🧠 Tips for Perfect Keto Jam
- Let it set: The chia seeds will continue to thicken the jam as it cools. So don’t stress if it looks a bit runny when you take it off the heat.
- Blend it: If you want a smooth jam, blend the mixture after it’s cooled for a smoother consistency.
- Flavor variations: Add a pinch of cinnamon or vanilla extract for different flavor profiles—perfect for keto desserts like cheesecake or chia pudding.
🧊 Storage + Tracking Tips
- Fridge: Keeps in the fridge for up to 1 week.
- Freezer: Freeze in portions for up to 3 months—let it thaw in the fridge before using.
- Macros (per 1 tbsp):
Calories: 6
Net Carbs: 1g
Fat: 1g
Protein: 1g
Fiber: 1g
Sugar: 1g (from berries)
❓ Is This Sugar-Free?
Original Recipe?
✅ Yes, it’s sugar-free, but the berries have natural sugar (fructose). That’s why it’s sugar-free in the added sugar sense but still contains small amounts of natural sugar.
Keto-Friendly?
✅ Yes, but keep an eye on portions. Mixed berries are keto-friendly, but they still have carbs. Track your serving size to make sure it fits your daily carb allowance.
📊 Full Nutrition Facts – Per 1 Tablespoon (Original Recipe)
| Nutrient | Amount |
|---|---|
| Calories | 6 kcal |
| Carbohydrates | 1 g |
| └ Sugars | 1 g |
| Fat | 1 g |
| Protein | 1 g |
| Fiber | 1 g |
Check out More Recipes:
- Low Carb Keto Strawberry Ice Cream (Sugar-Free)
- Low Carb Keto Popsicles (Sugar Free)
- Low Carb Keto Custard
Sugar-Free Jam – Low-Carb, Sweet, and Perfect for Spreading (or Topping)
Description
A quick and easy sugar-free jam made with chia seeds, mixed berries, and a touch of sweetener—perfect for spreading on keto bread or stirring into yogurt.
Ingredients
Instructions
- Combine berries, sweetener, water, and chia seeds in a saucepan.
- Cook over medium heat, mashing berries until juicy and simmering for about 5 minutes.
- Stir in lemon juice, then cool and store in an airtight container in the fridge for up to 1 week.
Notes
- Use fresh or frozen berries, depending on what you have.
- If you want a smoother jam, blend the mixture once it cools.
- Add vanilla extract or cinnamon for a different flavor profile.
