Low-Carb Piña Colada Cocktail

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Low-Carb Piña Colada CocktailPin recipeFollow us 105.2k

The follow up to my Margarita Cocktail is here just in time for the 4th July! Low-carb Piña Colada is definitely my favourite treat. A serving has 7.6 g of net carbs. For those of you that that are on "extra low-carb", use a few drops of natural alcohol-based food extract instead of fresh pineapple. Without pineapple and using natural food extract instead, this recipe has only 4.3 g net carbs.

Hands-on Overall

Nutritional values (per serving)

8.1 grams 1.1 grams 2.9 grams 24.3 grams 21.5 grams 345 calories
Total Carbs9.1grams
Net Carbs8.1grams
of which Saturated21.5grams
Magnesium70mg (18% RDA)
Potassium430mg (22% EMR)

Macronutrient ratio: Calories from carbs (12%), protein (4%), fat (84%)

Ingredients (per serving)

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  1. Before you start making your cocktail, you will need to freeze the coconut water for 1-2 hours in an ice cube tray. Alternatively, you can use regular water and add fresh coconut water directly into the drink. Low-Carb Piña Colada Cocktail
  2. Place the pineapple and coconut milk into a blender and pulse until smooth.
    Note: For recipes like this one, I use Aroy-D. It's the best coconut milk I've tried. It has no additives and is really "milky". It's great for drinks like Low-carb Cappuccino but you can't use it for "creaming" coconut milk - it won't thicken. Low-Carb Piña Colada Cocktail
  3. Place the "coconut water ice cubes" into a glass, add rum and pour the blended mixture into a glass.
    Note: you can place the glass in the freezer for 20 minutes. This will keep the drink cool. Low-Carb Piña Colada Cocktail
  4. You can even use a cocktail shaker to create a bit of foam on the top. Just place the ice, coconut milk mixture and rum in and shake well. Low-Carb Piña Colada Cocktail
  5. Garnish with a slice of fresh pineapple and serve immediately. Low-Carb Piña Colada Cocktail

How Natural are Food Extracts?

Although they may not contain sugar, some use propylene glycol (PG). Not all extracts contain PG - you have to check the label.

How unsafe is PG? You are not likely going to use a large amount of any food extract and PG is toxic only in large amounts. You should probably be more concerned about PG content in your deodorant than in a few drops of food extract. Also note that there is no conclusive evidence of PG actually being a carcinogen which is the most commonly repeated claim.

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (8)

This was amazing! It was the first time I was using Aroy-D coconut milk, and OMG I wish I'd tried it sooner, there really is nothing like it! I used natural pineapple extract and iced water instead of coconut water for a lower carb version, plenty of ice cubes, and it was delicious, soooo good as a mid-week treat along with a with beef vindaloo dinner (yes, I know that's an odd combination, but it worked!) And the best part is that it's really sating. Thank you so much for this 😊


Oh I know about odd combinations and this still sounds great to me! I'm glad you liked it 😊


Also, which flavor of stevia are you using? thanks


I think I used the clear/ unflavoured one for this recipe but coconut or any tropical flavour would work too.


Love this recipe! I tried it virgin for m and my friends and I LOVED IT! It tastes like the real thing. I added a tad more coconut water and ice to make it slushier.


Thank you Chloe! 😊


what is the recipe if you do not want to use the alcohol?


You can just skip the rum and use 1/2-1 teaspoon of rum extract if you like 😊