Sugar-Free Pina Colada

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.

Sugar-Free Pina Colada

Many pina colada recipes call for cream of coconut, which is a sweetened version of coconut cream. This refined sugar-free version 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-parts 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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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 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 with 1 oz. coconut cream and 3 oz. pineapple juice before blending.  

Make a Keto Pina Colada

Now, I’m not saying this will still fit into your macros if you’re very strict, but here are my suggestions to make a keto pina colada that’s still delicious but just a little lighter on the carbs.

I’d omit the coconut cream and use heavy cream instead. For the coconut flavor, use coconut rum instead of light rum. You can also use water instead of the pineapple juice since the pineapple chunks will impart plenty of pineapply flavor, especially if you use fresh pineapple.

Try these swaps and let me know how you like it in the comments.

Sugar-Free Pina Colada

Sugar-Free Pina Colada

Yield: 2
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

A delicious sugar-free version of this popular tropical cocktail.


  • 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


    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 blender off and remove 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!

Mocktail version:
Omit the rum and replace with 1 oz. coconut cream and 3 oz. pineapple juice before blending.

Nutrition Information:
Yield: 2
Amount Per Serving: Calories: 371

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Sugar-Free Pina Colada

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