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Low-Carb Piña Colada Cocktail

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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.

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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

Nutritional values (per serving, 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)


  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

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

Ingredient nutritional breakdown (per serving, 1 cocktail)

Net carbsProteinFatCalories
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
Total per serving, 1 cocktail
8 g2.9 g24.3 g345 kcal
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Martina Slajerova
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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 😊