If you’re looking for a jam recipe without any added refined sugar, look no further! Try this super easy and quick to make Raspberry Date Jam recipe which uses only 4 ingredients. The key ingredient to add to its sweetness? Dates! Packed with chia seeds as a gelling agent and for an extra nutritional boost, this yummy plant-based, egg-free, dairy-free, oil-free, gluten-free and nut-free spread will go well on nut or seed butter and jam sandwiches, crackers, cakes, muffin tops, on pancakes, waffles, vegan ice-creams or even between sandwich cookies. Feel free to double this recipe if you would like to make a larger quantity at one go!

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Raspberry Date Jam
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins

An easy and quick to make sweet vegan, egg-free, dairy-free, oil-free and gluten-free jam spread that’s a healthier alternative for you and your family than store-bought jams. Make this jam and then use it as a spread on virtually anything you can think of!

Course: Appetizer, Breakfast, Dessert, Snack
Cuisine: All Cuisines, Vegan
Servings: 8 tablespoons (1/2 a cup total)
Calories: 27 kcal
Author: @dietitian_mom
  • 1 cup fresh raspberries [114 g] (if using frozen raspberries, use 2/3 cup or 76 g)
  • 6 pitted Medjool dates (soaked, diced and mashed)
  • 2 teaspoons chia seeds
  • 2 ½ tablespoons water
  1. Place 6 pitted dates in a bowl of very hot water (i.e., just boiled) to soak for 5 minutes. 

  2. Meanwhile, wash the fresh raspberries well then place them into a small pot. Smash the raspberries with a fork and heat for about 2-3 minutes on a medium heat setting. (If using frozen raspberries, place the measured amount directly into a small pot. Heat this pot on medium heat until the raspberries have thawed then smash the raspberries with a fork and continue heating for 2-3 minutes.)

  3. After 5 minutes, remove the soaked dates and place them on a chopping board. The dates should now be soft enough for you to remove the outer skin of the dates easily. Use a knife to dice and then a fork to mash up the dates until a fine puree is formed. (If after soaking, the skins are still too difficult to remove, you can use a small spoon to scoop out the flesh from each date instead.)

  4. Add the date puree, chia seeds and water into the pot. Mix the pot contents with a spoon until well combined. Continue heating the pot contents on a medium heat setting for 3-4 minutes until the mixture in the pot starts to thicken slightly.

  5. Taste and if you would like the jam to be sweeter, you can add in a teaspoon of a sweetener of your choice (e.g., maple syrup, agave nectar or honey).

  6. Transfer this mixture into a glass mason jar, and store in the refrigerator until a jam texture is formed (you may not have to wait very long). Start using and enjoying!

Recipe Notes

If you want no added sugars to this recipe, simply do not add in any maple syrup (or agave nectar or honey). However, if you would still like the jam to be slightly sweeter, you can increase the amount of soaked dates used in this recipe (e.g., use 8 pitted dates instead of 6). Another option is to use a freshly squeezed or 100 percent juice product like apple juice to substitute the water used in this recipe.


This jam will keep well refrigerated for at least a week. Freeze what you won’t use immediately in a lidded jar or freezer safe container to thaw and use at a later date as desired.  

Nutrition Facts
Raspberry Date Jam
Amount Per Serving
Calories 27
% Daily Value*
Potassium 57mg2%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Vitamin C 4mg5%
Calcium 12mg1%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.



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