10-Minute Chia Jam (2 Ways!) on Sourdough Toast

A yummy, simple breakfast with a chia jam (made two ways-Raspberry and Blueberry) and packed with nutrients!

As a registered dietitian, I love sharing simple recipes that make nutritious ingredients easy to enjoy every day. This chia jam two ways, blueberry and raspberry, is a great example. Traditional jams are often high in added sugar, but chia seeds naturally thicken fruit while adding fiber, healthy fats, and plant-based omega-3s. With just fruit, chia seeds, a splash of water, fresh lemon juice, and a little honey for sweetness, you can create a flavorful jam with simple, wholesome ingredients.

Both versions come together in minutes and are perfect for meal prep. Simply cook the fruit until soft, stir in chia seeds, water, lemon juice, and honey, then let the mixture sit as the chia seeds absorb the liquid and create a thick, spreadable texture. The blueberry version is smooth and naturally sweet, while the raspberry version offers a slightly tangy, vibrant flavor. Spread this jam on toast, swirl it into yogurt, spoon it over oatmeal, or add it to sandwiches for an easy way to boost fruit and fiber throughout the day.

Yield: 1 cup jam

Total time: 10 minutes

Ingredients:

• 1 c frozen blueberries OR raspberries (can also use fresh, if desired!)

• 2 tsp chia seeds

• 1/2 lemon, juiced

• 1/4 c water

• 2-3 tsp honey

Directions:

1. In a small saucepan over medium-low heat, add frozen fruit, chia seeds, lemon juice, water, and honey. Mix slightly with wooden spoon.

2. Let mixture simmer for 5-8 minutes, until thickened. Moisture (juice and water) should dry up and fruit mixture should be thick.

3. 

   Let cool. Then, serve over whole grain sourdough toast, topped with your favorite nut butter, whipped cottage cheese, or seeds and chopped nuts! You can also serve over pancakes, French toast, or waffles instead of syrup!

   

   Blueberry Jam Sourdough toast:

   Spread blueberry jam

   Drizzle your favorite nut butter

   Top with chopped almonds

Raspberry Jam Sourdough toast:

Spread whipped cottage cheese (you can whip it with a blender)

Top with raspberry jam

Sprinkle with hemp seeds or pistachios