Keto Blueberry Jam Recipe: A Guide to Sugar-Free Deliciousness

For those following a ketogenic or sugar-free diet, finding suitable replacements for traditionally sugar-laden foods can be a challenge. Fortunately, making your own keto-friendly versions of your favorite treats is easier than you think. This article provides several recipes and tips for creating delicious keto blueberry jam at home, allowing you to enjoy a dollop of fruity goodness without the guilt.

Why Keto Blueberry Jam?

Traditional jams are loaded with sugar, often containing high-fructose corn syrup. This makes them unsuitable for anyone following a low-carb or ketogenic diet. Keto blueberry jam offers a healthier alternative by using low-carb sweeteners like erythritol, monk fruit, or allulose.

Benefits of Blueberries on Keto

Blueberries can be a part of a keto diet in moderation. They offer several benefits:

• Low-Carb and High-Fiber: Compared to many other fruits, blueberries are relatively low in carbs and high in fiber, which can help promote satiety.
• Stable Blood Sugar Levels: Blueberries have a low glycemic index, meaning they have a minimal impact on blood sugar levels, making them a safer option for those with diabetes.
• Antioxidant Powerhouse: Blueberries are packed with antioxidants, particularly anthocyanins, which offer various health benefits.

Key Ingredients for Keto Blueberry Jam

The beauty of keto blueberry jam lies in its simplicity. Most recipes require only a handful of ingredients:

• Blueberries: Fresh or frozen blueberries work equally well. Frozen blueberries can be particularly convenient as they can be used year-round.
• Low-Carb Sweetener: Granular erythritol, monk fruit/allulose blend, or liquid allulose are excellent choices. The amount needed will depend on the sweetener's intensity and your personal preference.
• Lemon Juice: Fresh lemon juice not only enhances the flavor but also helps to set the jam.
• Pectin (Optional): Low-sugar needed pectin can be used to thicken the jam, but some recipes omit it altogether.
• Thickening Agent (Optional): Xanthan gum or chia seeds can be used as alternatives to pectin.
• Flavor Enhancements (Optional): Vanilla extract, cinnamon, ginger, or lime zest can add depth and complexity to the flavor.

Keto Blueberry Jam Recipes

Here are a few variations of keto blueberry jam recipes, catering to different preferences and dietary needs:

Read also: Baking Keto Blueberry Bread

Recipe 1: Basic Keto Blueberry Jam with Erythritol

Ingredients:

• 4 pounds of blueberries (fresh or frozen)
• 1 cup granular erythritol
• Bottled lemon juice
• Low-sugar pectin
• Water

Instructions:

1. Prepare the Jars: Wash canning jars and lids in hot, soapy water. Keep jars warm until ready to fill.
2. Heat the Blueberries: Place blueberries in a large pot over medium heat. Mash with a potato masher until most of the blueberries are crushed.
3. Add Ingredients and Boil: Add lemon juice, water, and pectin, one tablespoon at a time. Increase heat to high and bring the mixture to a rolling boil, stirring constantly.
4. Add Erythritol: Add erythritol and return to a rolling boil, stirring constantly for 1 minute.
5. Remove Foam (Optional): Skim off any foam with a spoon or add 1/4 teaspoon of butter after adding the pectin.
6. Fill Jars: Fill hot jam into warm jars, leaving a 1/4 inch headspace.
7. Process Jars (Optional): Place jars in a canner with enough water to cover them by 2 inches. Bring to a gentle boil and boil for 10 minutes.
8. Cool Jars: Remove jars from canner and let cool completely (about 12 hours). Check for proper sealing.

Recipe 2: No-Pectin Keto Blueberry Jam with Gelatin and Tapioca (Adaptable for AIP, Paleo, and GAPS)

Ingredients:

• 2 cups blueberries (300g, frozen or fresh)
• 3 Tablespoons maple syrup, honey, agave, or liquid low-carb sweetener (like allulose)
• ½ cup water
• 1 teaspoon gelatin
• 1 teaspoon tapioca flour (omit for Keto and GAPS)
• Pinch of sea salt
• Juice of ½ a lime

Instructions:

1. Prepare Gelatin: Add water to a small saucepan. Sprinkle gelatin over its surface and allow it to bloom for one minute. Whisk it in.
2. Add Remaining Ingredients: Whisk in tapioca flour (if using). Add sweetener, blueberries, and sea salt. Stir to combine.
3. Cook the Jam: Heat over high heat, stirring constantly, for 5 to 7 minutes, until the mixture begins to simmer.
4. Simmer and Thicken: Reduce heat to low and simmer for 3 to 5 minutes, depending on the size of the berries. Smash some of the berries if desired.
5. Finish and Cool: Remove from heat. Add lime juice and allow to cool for at least 30 minutes or up to 1 hour.
6. Store: Stir, then pour into a storage jar. Refrigerate for a minimum of 3 hours.

Recipe 3: Quick Keto Blueberry Jam with Xanthan Gum or Chia Seeds

Ingredients:

• 2 cups blueberries (fresh or frozen)
• 1/4 cup granulated erythritol or 1/3 cup monk fruit/allulose blend
• 1 tablespoon lemon juice
• Optional: vanilla extract
• Pinch of xanthan gum or 1 teaspoon ground chia seeds

Instructions:

1. Combine Ingredients: Put the blueberries, water, lemon juice, and vanilla extract (if using) in a non-stick pan. Cover and bring to a boil.
2. Simmer and Thicken: Remove the lid and cook on medium heat for about 15 minutes, stirring regularly. Smash the berries with a spoon while they cook.
3. Add Thickener: At the end, take a couple of pinches of xanthan gum or 1 teaspoon of ground chia seeds and sprinkle it evenly into the pot, stirring well.
4. Store: Pour the mixture into a clean jar and store in the fridge.

Recipe 4: Small Batch Sugar-Free Blueberry Jam with Ginger and Lemon

Ingredients:

• Frozen blueberries
• Keto-friendly sweetener
• Fresh lemon juice
• Lemon zest
• Ginger

Instructions:

1. Combine Ingredients: Combine the blueberries, sweetener, and salt in a medium saucepan.
2. Cook: Cover the saucepan and cook on the stovetop over medium heat for 10 minutes.
3. Mash and Thicken: Use a fork or potato masher to carefully mash the berries, add the lemon juice, and continue cooking (uncovered) until the sauce is thickened to your desired consistency, about 2 to 5 minutes more, stirring frequently.
4. Add Flavorings: Remove from the heat and stir in the lemon zest and ginger.
5. Cool and Store: Cool to room temperature, and then refrigerate to chill.

Recipe 5: Sugar Free Blueberry Jam

Ingredients:

• Blueberries
• Joy Filled Eats Sweetener
• Xanthan Gum

Instructions:

1. Combine the blueberries, sweetener, and zest in a small saucepan.
2. Bring to a simmer over medium heat.
3. Reduce to medium-low and simmer for 10 minutes.
4. Sprinkle the xanthan gum over the blueberries and mix in well. It will continue to thicken as it cools.
5. Transfer to mason jars or other storage containers.

Canning Instructions (Optional)

If you choose to can your keto blueberry jam, follow these steps:

1. Prepare Jars: Wash and keep 8-oz canning jars warm.
2. Fill Jars: Fill the jars with hot jam, leaving 1/4 inch headspace.
3. Process: Place jars in a canner with a rack at the bottom. Fill with enough water to cover the jars by 2 inches. Bring to a gentle boil and boil for 10 minutes.
4. Cool: Remove jars and let cool completely (about 12 hours). Check for proper sealing.

Tips and Considerations

• Sweetness: Adjust the amount of sweetener to your liking, considering the natural sweetness of the blueberries.
• Thickness: If the jam is not thick enough, add a pinch of xanthan gum or a teaspoon of chia seeds, or continue simmering to reduce the liquid.
• Storage: Store the jam in the refrigerator for up to 2-3 weeks. For longer storage, freeze in freezer-safe containers for up to 6 months.
• Double Batches: While you can half the recipes, avoid doubling them as it may affect the cooking time and consistency.
• Sterilization: Sterilizing the jars and lids is unnecessary if processing the jars for 10 minutes.
• Foam: To prevent foam, add a small amount of butter (1/4 tsp) after adding the pectin.
• Leftovers: If you have a jar that's only half full, don't process it. Store it in the fridge and consume it within two weeks.

Serving Suggestions

Keto blueberry jam is a versatile condiment that can be enjoyed in various ways:

• On keto bread, cloud bread, or low-carb English muffins
• With keto pancakes or waffles
• Mixed into yogurt or almond cream cheese
• As a topping for ice cream or other desserts
• In a keto-friendly peanut butter and jelly sandwich
• With waffles, crepes, yogurt

Read also: Easy Low-Carb Cheese Crackers

Read also: Keto Calorie Counting: A Detailed Guide

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