Easy Strawberry Chia Jam (Dietitian-Approved!)

Written by Dietitian & Mom: Elis Halenko

If you’re looking for a healthy homemade jam that’s simple, sweet, and packed with nutrition—this Strawberry Chia Jam is for you.

Made with just 3 main ingredients, it’s naturally sweetened, quick to prepare, and perfect for spreading on toast, swirling into yogurt, or spooning over oatmeal. Unlike store-bought jam, this version has no pectin and is low in added sugars, and it comes together in under 15 minutes.

Why You’ll Love This Recipe

Just 3 ingredients – no fuss, no preservatives, no long canning process.
Naturally sweet – uses ripe strawberries and optional maple syrup or honey.
Nutrient-packed – chia seeds add fiber, omega-3s, and plant-based protein.
Quick & easy – ready in 15 minutes and freezer-friendly.
Kid- and toddler-friendly – soft texture, sweet taste, and mess-free when spread on toast.

Dietitian Notes

This jam is one of my favorite real food swaps for families. Here’s why I love it from a nutrition perspective:

Chia seeds are a powerhouse of fiber, omega-3s, antioxidants, and minerals like calcium and magnesium—all key for digestion, brain health, and blood sugar balance.
Strawberries are loaded with vitamin C and antioxidants, supporting immunity and skin health.
It’s also gut-friendly and a great way to boost the nutrient density of everyday meals—especially for kids who love toast, yogurt, or PB&J.

This jam is a simple yet powerful addition to your fridge that supports balanced nutrition for the whole family.

How to Make This Toddler-Friendly

This strawberry chia jam is naturally toddler-friendly, but here are a few bonus tips:

Blend for a smoother texture: Some toddlers prefer it without any seeds or chunks—just blend before cooling for a smoother finish.
Use on soft, easy-to-hold foods: Spread it on pancakes, toast fingers, or even mix it into oatmeal or applesauce.
Make a PB&J with a twist: Pair with natural nut or seed butter on soft bread for a balanced toddler snack.
Skip sweeteners entirely for babies under 1: Ripe strawberries alone are sweet enough!

Ingredients

2 cups fresh or frozen strawberries
2 tbsp chia seeds
1–2 tsp maple syrup or honey (optional, adjust to taste)
1/2 tsp vanilla extract (optional)

Instructions

In a saucepan, cook strawberries over medium heat for 5–7 minutes until soft and bubbling.
Mash with a fork or potato masher for desired texture.
Stir in chia seeds and optional sweetener and vanilla.
Simmer another 2–3 minutes, then remove from heat.
Let cool—jam will thicken as it cools.
Store in an airtight jar in the fridge for up to 1 week, or freeze for up to 2 months.

A Little Jam with Big Benefits

Looking for more dietitian-created, toddler-approved recipes that are just as practical as they are pretty?
Follow me on Instagram @thefoodstylistrd for more ideas that make mindful eating feel doable and delicious—for moms, kids, and the whole family.