Sugar Free Berry Jam

Yep, you read correctly! The time has finally come for me to share this recipe that has made my entire family ditch all traditional jams. 

Sugar Free Berry Jam

A couple months ago, I was watching a short documentary on food and I learned that, in Canada, for a jam to be called jam, it has to contain at least 50% of sugar, or else it would need to be called a fruit spread

This translates into up to 10 grams of sugar per tablespoon (the recommended serving size). I realized that this meant that every time I spread a generous layer of my favourite berry jam, I was basically eating 2 teaspoons of plain white sugar!

You might say, we'll it's not that much sugar, it's not that bad... Of course, eating 1 tablespoon of jam occasionally will not have an irreversible effect on your health or anything, but when you have a PB&J toast almost everyday, that tablespoon of jam adds up to 14 teaspoons of sugar (or almost 1/3 of a cup!)

I doubt any of us could eat 1/3 cup of plain white sugar in one sitting if we were asked to... 

If you are reading this and wondering ok so now, how do I get to enjoy my favourite berry spread without feeling like I am basically eating a dessert? 

My solution is simple: dates

Sugar Free Berry Jam

As mentioned in a previous blog post, dates are not only suuuuper sweet (they are made of 80% sugar - the natural kind), but they are also packed with vitamins, minerals and FIBER, unlike the white sugar used in traditional jam that has zero nutritional value.

Making this jam is so simple, you would not believe it & the result is so tasty that I promise you will not even be tempted to go back to eating traditional jams!

This sugar free berry jam has the cleanest ingredient list you will find. No added preservatives, no colouring. 

All natural. 
Sweetened only with dates.
Using only whole food.
Rich in fiber and antioxidants.

Sugar Free Berry Jam

Sugar Free Berry Jam

prep time: 20 minutes (including cooling time)
cooking time: 10 minutes
total time: 30 minutes
yield: about 1 cup


1 cup raspberries
1/2 cup blueberries
1/2 cup cranberries
1/3 cup packed pitted medjool dates (about 5 dates)
2 tbsp lemon juice
2 tbsp whole chia seeds


  1. Add frozen berries, dates and lemon juice to a medium saucepan and melt the berries over high heat, stirring every minute or so.

  2. Once the berries have all melted, bring the mixture to a boil then, decrease the heat to low and simmer for 10 minutes.

  3. Take off the heat and let cool for 10 minutes.

  4. Add to the mixture to a blender and blend until smooth.

  5. Transfer the mixture to a medium bowl, incorporate the chia seeds and refrigerate.

  6. Enjoy on toast, with oatmeal, yogurt or use in recipes.

  7. Keeps in the fridge for up to two weeks.

NOTE: Feel free to use any berries you have on hand. I have tried this jam with only 1 type of berry and with up to 4 types of different berries & all of them came out delish! Just make sure to use 2 cups of berries total. 

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Sugar Free Berry Jam