Do you miss jams and jellies on the keto diet? This sugar-free mixed berry jam only takes 4 ingredients and less than 30 minutes to make. With less than 2 grams of net carbs per tablespoon compared to about 10 grams of net carbs in ordinary store-bought berry jam, PB&J’s are back on the menu!
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Can I have jam or jelly on keto?
If it is traditional jam or jelly the answer is of course no. Traditional homemade, or store-bought, jams, and jellies contain quite a bit of regular sugar. Which, of course, translates to carbs.
1 cup of regular sugar contains 200 grams of carbs, and 773 calories, per cup or about 12.5 carbs per tablespoon
YIKES! That is a lot!!
Compare that to 1 cup of Besti Monk Fruit and Allulose Sweetener.
1 cup contains ZERO net carbs!
Yes, you heard me correctly, it contains zero calories, zero net carbs, and zero glycemic index.
This is because Monk fruit, also known as luo han guo, is a small Asian melon. Monk fruit extract is derived by crushing the fruit, then drying the juice into a concentrated powder that has no calories, carbs or sugar.
Allulose is a natural sugar that we can’t metabolize, which means it tastes and acts like sugar without spiking our blood sugar.
The name “allulose” sounds like glucose, fructose, lactose, and other sugar names because it’s in the same family. But unlike these sugars, we can’t process allulose, which means it has zero calories and zero net carbs.
So, armed with that information, if you are low carb or keto you can enjoy jams and jellies as long as they are made with a good low carb sugar substitute.
INGREDIENTS NEEDED TO MAKE KETO MIXED BERRY JAM
Detailed measurements and instructions can be found on the printable recipe card at the bottom of the page.
HOW TO MAKE KETO MIXED BERRY JAM
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. Let cool.
Spoon the jam into a clean jar, cover, and refrigerate.
FAQS ABOUT KETO MIXED BERRY JAM
Can I use fresh berries to make this keto mixed berry jam?
Yes, you can use fresh or frozen and the process is the same. I use frozen because they are readily available and they are usually cheaper than buying fresh. Frozen berries are picked at the height of the season and then flash-frozen to retain their flavor and nutrients.
Can I use different fruit to make this keto jam?
I have used different berries, ie all strawberry, all blueberry, and all blackberry, to make this jam but have not made other fruit jams. Berries are the lowest in carbs and therefore acceptable in most low carb eating plans.
How long will this keto jam last?
This jam will keep for about a month in the refrigerator and up to a year in the freezer.
Last thoughts about Keto Mixed Berry Jam
I talked about the low carb sweetener I used in this recipe above, but let me go into a little more detail about the one I used and why.
Many recipes call for erythritol and while it can be a great sugar alternative in many keto recipes, it is not a good option for anything that required refrigeration or freezing because it tends to crystalize when cold.
It tasted great and everyone enjoyed it during the meal but the next day, after it had been in the fridge all night, it was a bit “crunchy”. Not a pleasant experience!
Monk fruit can do the same.
Allulose does not have that problem.
But, even though there is Monk Fruit in this recipe it is in powdered form, which helps to avoid the crystallization issue.
If you wanted to assure you will have no problems you can use 100% Allulose
just know that allulose is about 70% as sweet as regular sugar so in this recipe you would need to use at least 1 1/3 cups of pure allulose.
MORE KETO AND LOW CARB RECIPES
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