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 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.
If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.
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.
- 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!
Omit the rum and replace with 1 oz. coconut cream and 3 oz. pineapple juice before blending.
Amount Per Serving: Calories: 371
If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.
I love having keto snacks at the ready. Try my favorite keto chocolate bars, bone broth and protein powders here. Use code ONANDOFFKETO for 10% off your order!
Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like autism, epilepsy, diabetes and high blood pressure plus over 45 recipes, checklists and grocery lists to get you started. Want the grocery list, quick start guide and 7-day meal plan for free? Get it below.