Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Low-Carb Piña Colada Cocktail

★★★★★★★★★★
4.3 stars, average of 107 ratings

This post may contain affiliate links, see our disclaimer.

Low-Carb Piña Colada CocktailShareFollow us 261.1k

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.

For recipes like this one, I use liquid coconut milk such as 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.

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.

Hands-on Overall

Serving size 1 cocktail

Allergy information for Low-Carb Piña Colada Cocktail

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

Nutritional values (per 1 cocktail)

Net carbs8 grams
Protein2.9 grams
Fat24.3 grams
Calories345 kcal
Calories from carbs 12%, protein 4%, fat 84%
Total carbs9.1 gramsFiber1.1 gramsSugars4.3 gramsSaturated fat21.5 gramsSodium78 mg(3% RDA)Magnesium70 mg(18% RDA)Potassium430 mg(21% EMR)

Ingredients (makes 1 serving)

Instructions

  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.
    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. You can optionally 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

Pina Colada
Step by Step

★★★★★★★★★★
4.3 stars, average of 107 ratings
Pina Colada
This pina colada tastes like the real deal! All of the flavor of your favorite cocktail with none of the sugar!
Hands on5m
Overall5m
Servings1
Calories345 kcal

Ingredients

Instructions

  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.
  2. Place the pineapple and coconut milk into a blender and pulse until smooth.
  3. Place the "coconut water ice cubes" into a glass, add rum and pour the blended mixture into a glass. You can optionally place the glass in the freezer for 20 minutes. This will keep the drink cool.
  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.
  5. Garnish with a slice of fresh pineapple and serve immediately.

Nutrition (per serving, 1 cocktail)

Calories345kcal
Net Carbs8g
Carbohydrates9.1g
Protein2.9g
Fat24.3g
Saturated Fat21.5g
Fiber1.1g
Sugar4.3g
Sodium78mg
Magnesium70mg
Potassium430mg

Detailed nutritional breakdown (per 1 cocktail)

Net carbsProteinFatCalories
Total per 1 cocktail
8 g2.9 g24.3 g345 kcal
Coconut milk (full-fat, unsweetened)
3.2 g2.3 g24.1 g223 kcal
Rum, distilled alcoholic beverage (~40% vol)
0 g0 g0 g97 kcal
Pineapple, raw, all varieties
3.3 g0.2 g0 g14 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g0 g0 g0 kcal
Coconut water, organic
1.6 g0.4 g0.1 g11 kcal

Do you like this recipe? Share it with your friends! 

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.

Leave a comment or review

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

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 😊