Instant Low Carb Raspberry Jam - Recipe - Diet Doctor (2024)

Instant Low Carb Raspberry Jam - Recipe - Diet Doctor (1)

Yes, there is such a thing as low carb jam! And we can’t wait to tell you how to whip some up. Naturally sweet raspberries combined with chia seeds and just a pinch of vanilla create a beautifully intense spread. And guess what? It has about 10% of the carbs in regular jam.

August 16 2016 by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Condiments, Dessert

Yes, there is such a thing as low carb jam! And we can’t wait to tell you how to whip some up. Naturally sweet raspberries combined with chia seeds and just a pinch of vanilla create a beautifully intense spread. And guess what? It has about 10% of the carbs in regular jam.

USMetric

4 servingservings

Ingredients

  • 4 oz. (1 cup) 110 g (210 ml) fresh raspberries
  • 1 tbsp 1 tbsp chia seeds
  • ¼ tsp ¼ tsp vanilla extract
  • 3 tbsp 3 tbsp hot water

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Instant Low Carb Raspberry Jam - Recipe - Diet Doctor (5)

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Making low carb simple

Instructions

  1. Mix chia seeds and water in a tall beaker. Let cool a little.

  2. Add raspberries and vanilla. Mix with an immersion blender.

  3. Pour into a glass jar and serve with pancakes, chia pudding or oatmeal.

Tip

You can use frozen berries, but let them thaw first for best results. Feel free to use other berries for chia jam –strawberries, blueberries, blackberries, red currants, cranberries or fruits like diced mango or kiwi.

Goes great with

Keto Pancakes

Chia Pudding

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💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!

17 comments

  1. 1

    Barbara Simoes

    July 28 2016

    Funny! I have 50 blueberry bushes, and while they are in season, I want to use some...most I give away. I have a wonderful "pancake" recipe that I use (the main ingredients are flaxseed meal, coconut and sour cream!) and I was making a "syrup" that has butter and maple extract, but I wanted a change, because it would solidify when refrigerated. I kept the same idea, though, and melted a stick of butter and then added anywhere from a pint to a quart of berries. (My bad: I do also add Swerve in small quantities. ) This sauce is always ready, and I don't have to heat it back up to get it so it's not a solid brick. I use it on an easy cheesecake recipe that I make once in a while. Sometimes, I just go in and have a spoonful of blueberry sauce in the middle of the afternoon, and that will tide me over. The most important thing I've found is that I need to have things ready when I get hungry. This has kept me honest and on LCHF without veering off: a handful of nuts, a bite of cheese, a few olives or a glass of almond milk with a splash of vanilla and I'm good to go. I love how I feel sated with this "diet," yet when I get hungry, it seems to come on remarkably fast and deep! That is the only time when my resolve wavers. If I don't eat soon, bad things could happen!

    Reply: #2

  2. 2

    Reply to comment #1 by Barbara Simoes

    Apicius

    August 18 2016

    My guess is that there is insufficient fat in your diet? To reduce the fast and deep hunger. Perhaps more fat improves fat burning process...better keto adaptation?

  3. 3

    Peggy

    August 25 2016

    Ready for a treat? Toast one of the low carb rolls (recipe found on Diet Doctor), spread with a little butter and a generous amount of full-fat cream cheese, and drizzle with some of this raspberry jam. Close your eyes, and you can imagine that you are eating a decadent raspberry-cream pastry bought fresh at a French bakery. Yep, it's that good. I did add a little erythritol to the jam to sweeten it up.

  4. 4

    Barbs

    September 25 2016

    Does anybody know how long this keeps for in an airtight container in the fridge? I made some with local damsons as they are a very seasonal fruit here in the UK and aren't in the shops for very long and I really like their tart taste :)

  5. 5

    Keith Hutchinson

    April 19 2017

    50/50 mix of raspberries and blueberries is lovely, not too tart, easy to do even I can make it! So much better than normal jam.

  6. 6

    Emma

    March 11 2018

    How long does it stay fresh in the fridge?

  7. 7

    Kevin

    April 21 2018

    Looks like this may satisfy my PB & J craving. Will definitely try!

  8. 8

    Ana

    May 26 2018

    Raspberrie 110g is 5.5 net carbs ! One tablespoon chia is like 10g i think and i have chia that is listed as 3.8 net carb ( 100g ) so its 5.9 net carbs ÷4 , am i missing something in vanilla maybe bcz its not 2 net g per serving?

  9. 1 comment removed
  10. 10

    Becca

    February 18 2019

    Thank you for sharing! How long can this be kept in the fridge? And can it be frozen? Thanks :)

    Reply: #11

  11. 11

    Reply to comment #10 by Becca

    Kristin Parker Team Diet Doctor

    February 19 2019

    Thank you for sharing! How long can this be kept in the fridge? And can it be frozen? Thanks :)

    Most items like this are good in the fridge for up to a week and yes, they can be frozen.

  12. 12

    Rowena

    March 23 2019

    I wonder what you mean by a "hand blender."

    I'm assuming not an electric blender or a stick blender as it would chop up the chia and raspberry seeds.
    I used a spoon and mixed fairly vigorously for a while. it looks like the picture.
    Could I have used a hand whisk or a hand egg beater? I'm probably just lost in translation on the other side of the world.

    Reply: #13

  13. 13

    Reply to comment #12 by Rowena

    Kristin Parker Team Diet Doctor

    March 25 2019

    I wonder what you mean by a "hand blender."
    I'm assuming not an electric blender or a stick blender as it would chop up the chia and raspberry seeds.
    I used a spoon and mixed fairly vigorously for a while. it looks like the picture.
    Could I have used a hand whisk or a hand egg beater? I'm probably just lost in translation on the other side of the world.

    Yes, a stick blender, also known as a hand blender or immersion blender will work well as you want to break down the berries for a jam consistency.

  14. 14

    Jan

    July 1 2021

    I have a terrible reaction to even small amounts of Chia. Would Xanthan or gelatin work to achieve consistency needed? Any other suggestions to thicken without chia?
    Thanks for such easy and delicious recipes!

    Reply: #15

  15. 15

    Reply to comment #14 by Jan

    Kristin Parker Team Diet Doctor

    July 1 2021

    I have a terrible reaction to even small amounts of Chia. Would Xanthan or gelatin work to achieve consistency needed? Any other suggestions to thicken without chia?
    Thanks for such easy and delicious recipes!

    While we have not tested other thickeners in this specific recipe, you may find this guide helpful.
    https://www.dietdoctor.com/low-carb/recipes/how-to-thicken-keto-and-l...

  16. 16

    Dawn

    June 18 2022

    Has the Diet Doctor Team ever thought about doing a video on canning? I think it would be cool to learn how to can your own sugar free versions of favorite foods.

    Reply: #17

  17. 17

    Reply to comment #16 by Dawn

    Kerry Merritt Team Diet Doctor

    June 20 2022

    Has the Diet Doctor Team ever thought about doing a video on canning? I think it would be cool to learn how to can your own sugar free versions of favorite foods.

    Thanks for your suggestion, Dawn! I will pass it on to our team.

  18. 18

    Deb D

    May 3 2023

    I made this tonight as a topping for the Oven Baked Low Carb Spanish Cheesecake. https://www.dietdoctor.com/recipes/oven-baked-low-carb-cheesecake

    I didn't have chia seeds, so used the same quantity psyllium husk, with a little more water and that worked fine. I also used frozen raspberries, partially thawed, as fresh ones aren't in season in New Zealand at the moment.

    As I don't have a stick / immersion blender, I used an electric one, which was a bit of a challenge for it. I did have to keep stopping and stirring until it eventually reached the right consistency. What I love that it is instant (and tasty)... I said to my elderly mother, "Look, I've just made jam and I didn't need to add all that sugar or stand over the preserving pan stirring like we usually do!"

    Combined with the cheesecake, the whole dessert was a huge hit with my family. <3

Leave a reply

Instant Low Carb Raspberry Jam - Recipe - Diet Doctor (2024)

FAQs

Instant Low Carb Raspberry Jam - Recipe - Diet Doctor? ›

Jams are rich in sugar and a good source of energy. Since they are high in calories, the weight loss seekers and diabetics should use jams sparingly. Raspberry are rich in fiber, vitamin C, A and antioxidants.

Is raspberry jam good for weight loss? ›

Jams are rich in sugar and a good source of energy. Since they are high in calories, the weight loss seekers and diabetics should use jams sparingly. Raspberry are rich in fiber, vitamin C, A and antioxidants.

Is no added sugar jam keto friendly? ›

DELICIOUS LOW-CALORIE JAM – Good Good no added sugar stevia jam tastes delicious. With Low Calorie and carb advantage, you can add it into your Keto diet too!

Which jam is best for weight loss? ›

The unique Diet jams contain 30 % fewer calories than regular jams.

How many raspberries should I eat to lose weight? ›

May Aid Weight Loss

One cup (123 grams) of raspberries has only 64 calories and 8 grams of fiber. What's more, it's made up of more than 85% water. This makes raspberries a filling, low-calorie food (1). Additionally, their natural sweetness may help satisfy your sweet tooth.

Can you eat jam on a low-carb diet? ›

Regular jams contain around 13-15g net carbs per tablespoon. Lower sugar varieties have around 9-11g net carbs per tablespoon. To stay under 20g daily net carbs on keto, regular jam is too high carb to fit into the diet. Lower sugar jams may work in tiny amounts but beware of added sugars.

What happens if you don't add sugar to jam? ›

Sugar may not be required when certain starches or gums are used to thicken or gel the final product. In addition to sweetening and helping with gel formation in regular jams, jellies and preserves, sugar plays a very important role in preventing spoilage.

Does sugar free jam raise blood sugar? ›

It's lower in calories compared to traditional jelly, making it a better option for weight management. It doesn't cause significant spikes in blood sugar levels, which is crucial for diabetics. It doesn't contain any artificial additives, making it a cleaner, more natural choice for most diets and lifestyles.

Can I eat jam during weight loss? ›

Since they are high in calories, the weight loss seekers and those diagnosed with diabetes should use jams sparingly.

Can I eat jam to lose weight? ›

Jams and Jellies and breads are unforgiving. You can eat whatever you want and still lose fat so long as the number of calories that you burn through maintaining your body and exercise is higher than the number of calories that you ingest.

Can we eat fruit jam during weight loss? ›

Nutritional Value of fruit jam (one tablespoon)

However, remember that the disadvantage is that they are high in calories. People who want to lose weight or have diabetes, they should use it sparingly since it has high sugar content. The nutritional facts of fruit jam are: Carbohydrates - 10.5%

How healthy is raspberry jam? ›

The main advantage of raspberry jam is the presence of phytoncides present in raspberries, which are called natural antibiotics. Due to phytoncides, raspberry jam has an excellent antimicrobial effect, in addition, these substances accelerate metabolic processes, as they are natural antioxidants.

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