Sugar-Free Pina Colada

Sugar-Free Pina Coladas
Steve Lupton/Photolibrary/Getty Images
Total Time 5 min
Prep 5 min, Cook 0 min
Yield 1 Cocktail
A typical Pina Coloda is loaded with sugar, but we don't have to send our blood sugar up to enjoy this bit of tropical heaven. I have minimized the sugar in this version by replacing both the pineapple juice and the cream of coconut with sugar-free versions. Because this relies on pineapple flavoring, people who have room in their carb allotment or aren't too sensitive to sugars may want to use actual pineapple juice, at 2 grams of sugar (carb) per tablespoon.

Of course, you can create a "virgin" version by omitting the rum.


  • 1 jigger rum (1.5 oz.; 3 tablespoons)
  • 5 tablespoons coconut milk or coconut cream (NOT Cream of Coconut!)
  • 4 tablespoons sugar-free pineapple syrup, such as Da Vinci
  • 1 cup ice


Put ingredients in blender and blend until slushy.

If you want a non-frozen version, put ingredients in a cocktail shaker, shake, and strain out the ice.

Important Note about Coconut Milk! There are three different products: coconut milk (coconut pulp mixed with water and strained), coconut cream (a richer form of coconut milk made with less water), and Cream of C oconut (a product containing coconut milk and sugar).

Normally, recipes for Pina Coladas call for Cream of Coconut. Do not use this! I like to use coconut cream, which I find at Asian markets (and cost less than coconut milk does in the regular supermarket).

About the Rum: Usually, Pina Coladas are made with white rum. If you like you can use darker rums (I like them), but the rum taste can overshadow the other flavors and you may want to adjust.

Additional Note: The carbs and fat in coconut milk vary widely by brand, probably depending on exactly how it is made. I used the USDA database entry for canned coconut milk in analyzing this recipe.

Nutritional Information: Each serving has 2 grams effective carbohydrate 1 gram protein, and 235 calories.

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