Homemade Raspberry Chia Jam: A Healthy No-Added-Sugar Breakfast for Gut and Immune Health

*Sweetened naturally with raspberries (and a touch of honey, optional).

*Note: avoid honey for children under 1 year.

Homemade raspberry chia protein jam — rich in omega-3s, fibre, and natural sweetness from fruit. Perfect for toast, porridge, or yogurt.

If you’re looking for a healthy no-added-sugar breakfast for gut and immune health, this homemade raspberry chia jam is one of my go-to recipes. It’s rich in fibre, plant-based protein, and omega-3s — all essential nutrients to support digestion, energy, and immune function for the whole family.

Why This Jam Makes the Perfect Healthy No-Added-Sugar Breakfast for Gut and Immune Health:

• Protein + omega-3s: chia, hemp hearts, and ground flax bring plant protein and ALA omega-3s.

• High fibre: seeds + berries support happy tummies and sustained energy.

• No refined sugar: naturally sweet from fruit (add a drizzle of honey to taste).

• 5 minutes on the stove, 15 to set.

Recipe inspired by one of my favourite toddler-feeding resources, The Nourished Toddler by Dr Julie Bhosale.

Ingredients (makes ~2 cups / ~16–20 servings):

• 2 cups (250–300 g) frozen or fresh raspberries

• 2–3 Tbsp chia seeds

• 1 Tbsp ground flaxseed (linseed)

• 2 Tbsp hemp hearts (optional but boosts protein)

• 1–2 Tbsp honey (optional; skip for under-1s)

• 1 tsp fresh lemon juice

• ½ tsp vanilla extract (optional)

• Pinch of cinnamon (optional)

Step-by-Step:

• Warm the berries

  • Add raspberries to a small saucepan over medium heat. Cook 3–5 minutes, stirring and lightly mashing until juicy and steaming.

• Flavour

  • Stir in lemon juice, vanilla, and cinnamon (if using). Remove from heat for 1 minute to cool slightly.

• Thicken

  • Stir in chia seeds, flaxseed, and hemp hearts. Mix well so no clumps remain.

• Sweeten (optional)

  • Add honey to taste.

• Set

  • Transfer to a clean jar and let sit for 15–20 minutes. It will thicken as it cools.

Homemade raspberry chia jam — naturally sweet, full of fibre and omega-3s, and perfect for toast, porridge, or yogurt.

How to Use This Jam for a Gut-Healthy, High-Fibre Breakfast (and My Kids Love It Too 💛):

This jam is a staple in our house!

• I spread it on wholegrain or sourdough toast with natural nut butter — a balanced breakfast with protein, fibre, and healthy fats that keeps me full and energised all morning.

• I also stir it into my kids’ porridge for a high-fibre, naturally sweet breakfast that supports healthy digestion and sustained energy.

It’s simple, nutrient-dense, and a great way to sneak in extra seeds, fibre, and omega-3s first thing in the morning.

Storage:

• Fridge: up to 7–10 days

• Freezer: up to 3 months (portion in silicone muffin trays for convenience)

Variations & Tips:

• Use strawberries, blueberries, or mixed berries.

• Add orange zest for a citrusy twist.

• For texture-sensitive toddlers, blend briefly for smoothness.

• For a honey-free version, rely on the fruit or add mashed ripe banana.

Nutrition Highlights:

• Around 1 g protein + 1 g fibre per tablespoon

• Packed with ALA omega-3s and vitamin C to support iron absorption

• Great for gut health and immune support — especially during winter!

Final Note:

A simple, wholesome recipe that fuels the whole family — from toddlers to adults. It’s proof that healthy can be quick, delicious, and family-friendly.

If you’re looking for more simple, evidence-based ways to nourish your family — or to make mealtimes with toddlers a little less stressful — I’d love to help. Book an online consultation with me to get personalised nutrition support for your family’s needs.

Book 1:1 consultations at www.successfuelnutrition.co.nz or you can email your enquiries to monica@successfuelnutrition.co.nz