Low-Carb Piña Colada and Food Extracts

Low-Carb Piña Colada and Food ExtractsPin recipeFollow us 50.3k

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.


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
Energy (calories)345kcal
Magnesium70mg (18% RDA)
Potassium430mg (22% EMR)

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

Ingredients (per 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 and Food Extracts
  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 and Food Extracts
  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 and Food Extracts
  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 and Food Extracts
  5. Garnish with a slice of fresh pineapple and serve immediately. Low-Carb Piña Colada and Food Extracts

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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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 Smile


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


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! Smile


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 Smile


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