For those following a ketogenic or low-carb diet, one of the most challenging aspects can be giving up favorite sweet treats like jams and jellies. Traditional jams are often packed with sugar, high fructose corn syrup, and other ingredients that don't align with a keto lifestyle. However, with a few simple ingredient swaps, it's entirely possible to create delicious, keto-friendly jam that satisfies your sweet tooth without derailing your dietary goals. This article explores various keto jam recipes, focusing on ingredients, techniques, and variations to suit different tastes and preferences.
The Problem with Traditional Jams
Regular jam is usually filled with high fructose corn syrup, pectin and tons of sugar. A single tablespoon serving of popular strawberry jams can contain around 9 grams of sugar. Given that 15 grams of jam is roughly a tablespoon, approximately 60% of store-bought jam consists of added sugar.
Why Keto Jam?
A sugar free recipe for strawberry jam is an awesome alternative for ketogenics, those on a low carb diet or even for diabetics. Because we’re not using real sugar here, this recipe is good for those who are on keto or any other low carb diet. We love using it in the morning with our Keto Protein Pancakes or smear it on low carb, keto bread.
Key Ingredients for Keto Jam
The key to making keto jam lies in replacing high-carb ingredients with low-carb alternatives. Here are some essential components:
- Low-Carb Berries: Blueberries, strawberries, raspberries, and blackberries have considerably less sugar than other fruit. Most berries are relatively low in carbs and are a good keto choice. One cup of strawberries contains approximately 7-8 net grams of carbs. For comparison, one cup of blackberries contains about 6 net grams of carbs and one cup of raspberries contains about 7 net grams. You can also incorporate blueberries into your meal plan, just know they are much higher in carbs with one cup containing about 17-18 net grams of carbs.
- Strawberries: Strawberries are a low-calorie food, and they are rich in nutrients. They provide us with a source of folate, magnesium, manganese, potassium, and vitamins A and C, and fiber. If you’re using frozen strawberries, you can probably reduce cook time by a few minutes since they are already mushy once defrosted.
- Natural Sweeteners: To make no sugar strawberry jam add some sweetener to enhance their natural sweetness.
- Swerve: In this recipe, Swerve is used. You can use it as a 1:1 replacement for sugar. It consists of erythritol, oligosaccharides and natural flavors and it’s a wonderful replacement for sugar in general.
- Allulose: My go-to keto sugar substitute is the Swerve brand, but for this dish, allulose is used because it won’t crystallize when the jam cooled. The name “allulose” sounds like glucose, fructose, lactose, and other sugar names because it’s in the same family.
- Stevia: Stevia is usually a good option as well, but it also has a weird taste when it comes to jams.
- Erythritol: When it comes to pure erythritol, if you use too much you will get an aftertaste and nothing will get rid of it. Ever felt like you put too much erythritol in something and it tasted like winterfresh after all?
- Monk Fruit: This is because Monk fruit, also known as luo han guo, is a small Asian melon.
- Thickeners:
- Gelatin: Instead of pectin and sugar (which acts as a preservative in regular jams), we used gelatin. Have you ever made bone broth and realize it turns into a jelly like substance the next day? That’s gelatin. You can buy unflavored gelatin in any supermarket, in either granulated or “sheet” form. For this sugar free strawberry jam recipe, all you need to do is mix gelatin granules with hot water. Remember to mix it with hot water and do not use boiling water. Otherwise, it will set too quickly and become clumpy.
- Chia Seeds: Almost all carbs in chia seeds come from fiber and there are many health benefits: chia seeds are a good source of omega 3 fatty acids, antioxidants, vitamins and minerals.
- Xanthan Gum and Glucomannan: Glucomannan and xanthan gum are thickening agents. I sprinkle these over the jam in the final few minutes to avoid any lumps forming. If you prefer to sub in another thickening agent you may.
Basic Keto Strawberry Jam Recipe
This recipe provides a simple and delicious way to make sugar-free strawberry jam at home.
Read also: Eating Keto at Taco Bell
Ingredients:
- 1 pound fresh strawberries, washed, hulled, and quartered
- 1 cup water (divided into 3/4 cup and 1/4 cup)
- 1/4 - 1/2 cup Swerve or other keto-friendly sweetener (adjust to taste)
- 1 tablespoon unflavored gelatin
- 1/2 tablespoon lemon juice (optional, for added flavor and preservation)
Instructions:
- Prepare the Strawberries: Wash strawberries thoroughly and take out the stems. Place quartered strawberries, 3/4 cup of room temperature water and Swerve sweetener to the pot.
- Cook the Strawberries: Combine the strawberries, 3/4 cup of water, and sweetener. Bring to a simmer and cook until the strawberries have fully broken down. Assist by mashing while it cooks.
- Bloom the Gelatin: Sprinkle gelatin granules over a cup or a small dish filled with 1/4 cup of hot water. Make sure you are not using boiling water.
- Combine and Simmer: When the strawberries have cooked down remove from the heat. Add in the remaining 1/4 cup of water and bloomed gelatin. Return to the stove and simmer for 2 minutes.
- Cool and Store: Transfer hot jam to jars. Be careful not to burn yourself! Wait for it to cool down and place in the fridge.
Tips for Success:
- Macerating the Berries: First, I recommend you toss your strawberries with the allulose and allow the mixture to set for about 30 minutes. This is called macerating your berries. Macerating the berries pulls some of the juice from the strawberries and creates a syrup which helps to thicken your jam. We aren’t adding any thickeners to our jam, so I recommend macerating your strawberries for the best results.
- Adjusting Sweetness: Taste the jam and if it isn't sweet enough, add the maple syrup.
- Consistency: Although this recipe only has a few ingredients, if you don’t follow our tips correctly you may end up with a clumpy or runny jam. Don’t worry if the consistency is a bit thin. Go easy on the sweetener. Just like the thickness, the jam will get sweeter as it sets.
Keto Mixed Berry Jam Recipe
This recipe is a delightful twist on traditional jam, combining various berries for a richer flavor profile.
Ingredients:
- 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries) fresh or frozen
- 1/4 cup powdered erythritol or other keto sweetener
- 2 tablespoons water
- 1 teaspoon lemon juice
- 1 teaspoon gelatin
Instructions:
- Place the lemon juice in a small bowl and sprinkle the gelatin over the lemon juice to bloom.
- In a medium saucepan over medium heat, combine the berries, powdered sweetener, and water. Stir to combine.
- Bring to a simmer then turn the heat to low and simmer for 20 minutes.
- Mash the berries with the back of a spoon.
- Tear the bloomed gelatin into small pieces and whisk it into the hot berries to melt.
- Remove from the heat, taste, and add sweetener if needed.
Keto Strawberry & Rhubarb Jam
This recipe adds a tangy twist to a classic strawberry jam, incorporating rhubarb for a unique flavor.
Ingredients
- 150 g rhubarb, sliced (5.3 oz)
- 1 cup strawberries (150 g/ 5.3 oz)
- 1/2 tsp cinnamon
- 1/2 tsp ground ginger powder or more cinnamon
- 2 tbsp chia seeds (16 g/ 0.6 oz)
- 15-25 drops liquid Stevia extract or other healthy low-carb sweetener from this list
- 2 tbsp water (30 ml)
Instructions
- Wash and clean the rhubarb and strawberries. For bright red jam, I used pink rhubarb but if you use green rhubarb, the jam will be dark orange.
- Slice them into medium-small pieces and place them in a small pan. Add water and bring to boil over medium heat. Add stevia and mix in well.
- Add chia seeds, ground ginger, cinnamon and mix well.
- If you are using the jam straight away, leave to rest for 15-20 minutes until it becomes jellied and firm. Mix before using.
- Otherwise, transfer into a glass jar, let it cool down, seal and keep refrigerated.
Serving Suggestions
You have some awesome low carb options for serving this jam. One of my favorite ways to serve it is as a topping for keto chaffles or English muffins. You can even add some peanut butter to make a peanut butter and jelly sandwich. Yum! This jelly can also be served with keto pancakes or waffles. If you’d like, you could top some keto crackers with this delicious jam. You can make a quick and easy snack by adding some of this jam to some keto Greek yogurt. A fun appetizer is to top a block of cream cheese with jam, and this jam would be an awesome choice.
I have enjoyed this easy keto strawberry jam with so many keto recipes. Everything from keto bread, waffles, coffee cake, and directly from the jar with a spoon. I still need to try it on top of vanilla ice cream and with shortbread cookies. It’s great on my Almond Flour Chaffles! Or on this Paleo And Keto Angel Food Cake.
Storage Instructions
If stored in the fridge, it will last up to two weeks. Honestly it does last about two weeks if you keep it in the fridge, but it’s so good it usually won’t even last that long. Leftover jam should always be stored in the fridge in an airtight container. It will keep well for up to 4 weeks. This sugar free strawberry jam is meant to be eaten within two weeks tops.
Read also: The Keto Peanut Guide
Important Considerations
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Values differ according to types and brands of foods used. When used in a recipe, erythritol has been removed from the carb count as it is a sugar alcohol.
Read also: Your Guide to Cranberry Juice on a Ketogenic Diet