Peanut Butter & Chia Berry Jam English Muffin


The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.

Cook Time:
10 mins
Total Time:
10 mins
1 serving


  • ½ cup unsweetened mixed frozen berries

  • 2 teaspoons chia seeds

  • 2 teaspoons natural peanut butter

  • 1 whole-wheat English muffin, toasted


  1. Microwave berries in a medium microwave-safe bowl for 30 seconds; stir and microwave 30 seconds more. Stir in chia seeds.

  2. Spread peanut butter on the English muffin. Top with the berry-chia mixture.

Nutrition Facts (per serving)

262 Calories
9g Fat
41g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 262
% Daily Value *
Total Carbohydrate 41g 15%
Dietary Fiber 9g 34%
Total Sugars 12g
Protein 10g 20%
Total Fat 9g 12%
Saturated Fat 2g 8%
Vitamin A 7IU 0%
Vitamin C 9mg 10%
Folate 45mcg 11%
Sodium 287mg 12%
Calcium 234mg 18%
Iron 3mg 14%
Magnesium 88mg 21%
Potassium 274mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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