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Chia Jam

Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian, owner of Orla Walsh Nutrition, former performance nutritionist to the Irish Olympic team and regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.
chia jam 3

The World Health Organisation recommends reducing our sugar intake to no more than 5 to 10% of our overall calorie intake. In Ireland, 15% of our calories come from sugar. Chia jam not only reduces your intake of free sugar by replacing jam, it boosts your intake of plant omega 3 fats and fibre. It’s delicious as a topping for porridge, overnight oats, toast or natural yoghurt. It’s also lovely on its own!

Word of warning: it’s a nightmare to get our of your dogs coat if it happens to land of them. I am very much speaking from experience!!


  • 1 bag of frozen berries e.g. raspberries (typically 340g). Tastier if ‘picked in season’ which should be on the bag/ box they come in.
  • 2 tbsp of chia seed (3 tbsp if you like a firmer jam)
  • 0-2 tbsp of honey (choose maple syrup if sensitive to the fructose of honey or providing to babies less than 1y. The likes of strawberries or blueberries may not need to be sweetened)
  • Feeling fancy? Add something else e.g. vanilla pod, cocoa (think Black forest gateaux), mixed spice etc…

How to make it

  1. Pour the frozen berries into a saucepan and them up!
  2. Simmer on a low heat for 10 or so min. You want it to become soft and like a puree.
  3. Remove from the heat, add the chia seeds and honey/ maple syrup.
  4. Pour into an old jam jar. Cool and then refrigerate.

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