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Sugar-Free Pina Colada – A Frozen Tropical Delight

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Who doesn’t love a Pina Colada? It’s the ultimate tropical cocktail to sip while on the beach or to take you there mentally if you’re stuck at home. This Sugar-Free Pina Colada doesn’t promise to be keto. There’s no such thing as a keto pina colada. But if you’re going to have a Pina Colada, at least omit the refined sugar and enjoy fresh fruit guilt-free.

Many pina colada recipes call for cream of coconut, which is a sweetened version of coconut cream. This refined sugar-free pina colada recipe uses the rich coconut cream found on the top of a can of unsweetened coconut milk.

A simple syrup made with powdered monk fruit provides the perfect touch of sweetness to balance out the other flavors.

Simple syrup is normally prepared using a 1:1 ratio of refined white sugar to water. In general, monk fruit sweetener is considered a 1:1 replacement for sugar, but in this case, a 1:2 ratio (one-part sweetener to two-part water) works well because the pineapple is inherently sweet.

You can use fresh, frozen, or canned pineapple for this recipe. For best results, use fresh pineapple that has been cut into chunks and frozen prior to blending.

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What I Love About This Sugar-Free Pina Colada Recipe

Everything. Ha! Seriously, I love this recipe because it allows me to enjoy a pina colada without all that added sugar.

Being on the keto diet is hard enough on its own. It’s ok to indulge in alcohol every once in a while (ok, it’s not really, but you’re gonna do it anyway).

I also love how fresh and pineapple-y this cocktail is (is pineapple-y a word?) This sugar-free pina colada tastes a million times better than one you’ll find in a bar. Trust me on that.

What You Need to Make Sugar-Free Pina Colada

This recipe makes two cocktails. It’s rich and creamy and definitely a guilty pleasure. Enjoy every once in a while when you’re fat-adapted, then use my tips to get back into ketosis in 24 hours.

To make your sugar-free pina colada cocktails, you’ll need:

  • 2 c. frozen pineapple chunks
  • 8 oz. pineapple juice
  • 1/3 c. coconut cream
  • 4 oz. light rum
  • 6-8 ice cubes
  • Garnish: Fresh pineapple slices

To make this into a mocktail, omit the rum and replace it with 1 oz. coconut cream and 3 oz. pineapple juice before blending.  

How to Make Sugar-free Pina Colada

The instructions are fairly simple. This sugar-free pina colada recipe makes enough for two drinks—one for you and one for… never mind. Both for you!

  1. Prepare the simple syrup by combining the powdered monk fruit sweetener and water in a small skillet. Stir to combine and heat until the sweetener dissolves completely, approximately 3-4 minutes. Remove from heat and set aside to cool.
  2. Place the frozen pineapple, pineapple juice, coconut cream, rum, and one-quarter cup simple syrup into a blender and blend until smooth.
  3. While the blender is still running, add the ice a little at a time until the desired consistency is reached.
  4. Turn the blender off and remove the lid. Taste and add additional simple syrup, if desired, and blend for another 30 seconds to combine.
  5. To serve, pour into glasses and serve immediately, garnished with fresh pineapple slices. Enjoy!
  6. Mocktail version: Omit the rum and replace it with 1 oz. coconut cream and 3 oz. pineapple juice before blending.

More Fun Drink Recipes You Might Like

Can you make this sugar-free pina colada keto-friendly?

Honestly, I’d love to say yes, you can make this sugar-free pina colada keto-friendly, but the fact is, you can’t. Pineapples are not keto-friendly at all with a super high sugar content. Sorry.

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Sugar-Free Pina ColadaPin

Sugar-Free Pina Colada

A delicious sugar-free version of this popular tropical cocktail.
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Course: Other Recipes
Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2
Calories: 463kcal
Author: Iva Ursano

Ingredients

  • Ingredients:
  • 2 c. frozen pineapple chunks
  • 8 oz. pineapple juice
  • 1/3 c. coconut cream
  • 4 oz. light rum
  • 6-8 ice cubes
  • Garnish: Fresh pineapple slices
  • Sugar-Free Simple Syrup:
  • ¼ c. powdered monk fruit sweetener
  • ½ c. water

Instructions

  • Prepare the simple syrup by combining the powdered monk fruit sweetener and water in a small skillet. Stir to combine and heat until the sweetener dissolves completely, approximately 3-4 minutes. Remove from heat and set aside to cool.
    ¼ c. powdered monk fruit sweetener, ½ c. water
  • Place the frozen pineapple, pineapple juice, coconut cream, rum, and one-quarter cup simple syrup into a blender and blend until smooth.
    2 c. frozen pineapple chunks, 8 oz. pineapple juice, 1/3 c. coconut cream, 4 oz. light rum
  • While the blender is still running, add the ice a little at a time until the desired consistency is reached.
    6-8 ice cubes
  • Turn blender off and remove lid. Taste and add additional simple syrup, if desired, and blend for another 30 seconds to combine.
  • To serve, pour into glasses and serve immediately garnished with fresh pineapple slices. Enjoy!
  • Mocktail version:
    Omit the rum and replace with 1 oz. coconut cream and 3 oz. pineapple juice before blending.

Notes

Don’t look at the carb count. It will make you cry. 😂 It’s high. Pineapples are one of the worst fruits to eat on a keto diet. Remember, this is NOT a keto-friendly recipe. 
Bottoms up!

Nutrition

Calories: 463kcal | Carbohydrates: 84g | Protein: 3g | Fat: 14g | Saturated Fat: 12g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 12mg | Potassium: 570mg | Fiber: 4g | Sugar: 45g | Vitamin A: 124IU | Vitamin C: 35mg | Calcium: 60mg | Iron: 2mg
On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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