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If you’re following the DASH diet or simply trying to eat more heart-healthy, low-sodium foods, you’re going to love this no-added-sugar mixed berry chia seed jam. It’s naturally sweet, packed with fiber, and made with just two simple ingredients – frozen berries and chia seeds.
Unlike store-bought jams that often contain added sugars, preservatives, or sodium, this homemade version gives you all the fruity flavor with none of the guilt. Even better? It takes only 5 minutes to make and no cooking is required beyond a quick microwave.
Why This Jam is DASH Diet Friendly
The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes reducing sodium intake and eating more foods rich in fiber, potassium, and antioxidants. This chia jam checks all the boxes:
- 0mg sodium
- 0g added sugars
- High in fiber and vitamin C
- Plant-based & heart-healthy
Chia seeds also bring in a small dose of omega-3 fatty acids, which can help lower inflammation and support cardiovascular health.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
No-Added-Sugar Mixed Berry Chia Jam Recipe
Active Time: 5 minutes
Total Time: 10 minutes
Serves: 5 servings
Ingredients
½ cup unsweetened mixed frozen berries (blueberries, raspberries, blackberries, etc.)
2 teaspoons chia seeds
Tip: Use frozen berries for convenience, or fresh if they’re in season!
Instructions
- Place ½ cup of frozen berries in a microwave-safe bowl.
- Microwave on High for 30 seconds, then stir and slightly mash the berries with a fork.
- Microwave for another 30 seconds until the berries are soft and juicy.
- Stir in 2 teaspoons of chia seeds.
- Let the mixture sit for 5 minutes until it thickens to a jam-like consistency.
Store in an airtight container in the fridge for up to 1 week.
Nutrition Information (Per Serving) – 1 Tbsp
Calories: 14
Total Fat: 1g
Sodium: 0mg
Total Carbohydrates: 2g
Sugars: 1g
Protein: 0g
Dietary fiber: 1g
Potassium: 26mg
Magnesium: 7mg
Serving Suggestions
This chia jam is so versatile! Try it on:
- Whole grain toast with almond butter
- Low sodium oatmeal or overnight oats
- Greek yogurt parfaits
- Banana slices or apple rounds
- As a healthy swirl in smoothies
If you’re looking for a quick, affordable, and DASH-approved way to enjoy fruit without added sugar or sodium, this mixed berry chia seed jam is a must-try. It’s the perfect homemade alternative to sugary spreads—and it’s so easy, you’ll never go back to store-bought again.
Save this recipe to your Low Sodium Pinterest board!
And if you try it, leave a comment below—I’d love to hear how you used it!
