Keto Piña Colada

Annie Lampella @ Ketofocus

By Annie Lampella, Pharm.D.

Published April 25, 2021 • Updated December 6, 2025

Reader Rating
5 Stars (1 Reviews) 3 Comments
Dairy FreeEasy

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Picture perfect keto piña coladas are so tasty and refreshing. No need to hop on a plane to the Caribbean islands to get your hands on this drink when you can make one at home. This easy-to-make sugar-free blended cocktail recipe is sure to be a staple for the upcoming summer season when lounging around the pool working on your tan.

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Nutrition Facts

4

Servings

143

Calories

4.5g

Fat

0.4g

Protein

0.4g

Net Carb

0.4g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Ingredients

Step by Step Instructions

  • STEP
    1

    Add to a blender

    All ice, coconut milk, sparkling water, rum, piña colada extract and sweetener to a blender.

    ice and coconut milk in a blender
  • STEP
    2

    Blend

    Blend until smooth.

    blended pina colada in a blender
  • STEP
    3

    Pour and sip

    Pour into hurricane glasses and enjoy!

    pouring pina colada into a glass
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Low Carb Piña Colada Recipe

frozen pina colada with a yellow umbrella and a pineapple in the background

Traditional piña coladas, originating in Puerto Rico, are made with rum, coconut milk, and pineapple juice. It has been the national drink of the Island since 1978 and has grown in popularity around the world since. A song was even written about the cocktail, which is often the first thing to come to my mind when sipping. This sugar free piña colada recipe does not incorporate pineapple juice, which is loaded with sugar. Instead, this keto cocktail really enhances the natural coconut flavors for additional sweetness and flavor by using coconut milk. It is also sweetened slightly with a sugar free sweetener, either monkfruit or erythritol, but you can use allulose or stevia as well. Piña colada extract is featured to provide the tropical flavors, like pineapple, that are beloved in this cocktail. I like to top these keto piña colada drinks with adorable paper umbrellas and fresh pineapple wedges for a more festive look as well.

frosty pina colada in a hurricane glass

Piña Colada Flavor

The prominent flavor of this keto piña colada recipe  stems from the coconut milk and piña colada extract. Try to find coconut milk that is full fat and unsweetened. Avoid the lite coconut milk as it has more sugar. Also avoid the cocktail mixers that you find at the grocery store. They can be higher in carbs.

If you can’t get ahold of piña colada extract, you can also use some popular brands include Jordan’s Skinny Mixes. The skinny mixes still have sugar and actually high fructose corn syrup, but they are lower in carbs. This ingredient can be omitted if desired to still have a yummy low-carb piña colada. Another option is to use pineapple extract.

Although pineapples are not keto-friendly due to their high sugar content, you can add a slice of fresh pineapple as a festive garnish alongside a cute paper umbrella. Just don’t eat the pineapple. Toasted or untoasted coconut flakes are also great additions to add to the rim of the cup.

Is Rum Keto?

Luckily, this low calorie spirit is completely fine to drink while maintaining a keto diet. It has zero carbohydrates and approximately sixty-four calories per ounce. When paired with a low-carb mixer or served on the rocks, rum is a great spirit to enjoy without any guilt.

Another substitute you could use if you don’t have rum is vodka.

umbrella drink with a pineapple wedge

Is Alcohol Allowed on the Keto diet?

Alcohol is certainly allowed on the ketogenic diet, so there is no need to say goodbye to your favorite drink, like these keto piña coladas (unless it is a stout beer or sugary wine coolers, unfortunately). Although, since alcohol is considered a toxin to the body, it is best to drink it in moderation. Suppose other food is consumed at the same time. In that case, it will be stored as fat since the liver is working hard to metabolize the alcohol instead of the food coming in. Thus, if you are keeping a healthy lifestyle and keto diet, it is best not to drink alcoholic beverages on a daily basis.

While not all alcoholic beverages are keto friendly, there are plenty of options out there to satisfy your cocktail cravings. Many popular spirits contain virtually no carbohydrates, such as gin, rum, tequila, whiskey, and vodka. Red wine, white wine, and prosecco are all allowed in moderation for the keto diet as well. If you are looking to try more keto cocktails, check out some of our other recipes, including these delightful cucumber lime margaritas and strawberry daiquiris.

Is Coconut Milk Keto?

Both coconut milk and cream are okay to consume on the keto diet. They are considered to be a keto pantry staple full of good, healthy fats. The beverage is packed with manganese, iron, potassium, magnesium, and vitamin C. It also contains significant contents of fiber and protein. Be sure to purchase an unsweetened and whole fat brand to ensure there are no added sugars or carbohydrates. Also, please stay away from lite coconut milk in your keto piña coladas as it is known to have way more carbs than other varieties.

Another option is to use coconut cream. Coconut cream has a higher fat content compared to the coconut milk so this is completely keto friendly and either can be used in this cocktail recipe.

two pina colada cocktails with pineapple wedges and straws

Make it a Mocktail

Feel free to substitute water in place of rum for a virgin piña colada. This a wonderful piña colada mocktail option for anyone who does not like the taste of alcohol or children who still want to enjoy this delicious tropical drink.

Many piña colada mocktail recipe just use added pineapple juice, but we are avoiding that since pineapple is high is sugar and carbs. Luckily water works just fine! Or you can extra sparkling coconut water instead.

Keto Piña Colada: FAQS

Can I use a different type of sweetener instead of monkfruit or erythritol?

Absolutely! You can use any keto-friendly sweetener you prefer, such as Stevia or allulose, but be sure to adjust the amount according to the sweetness level, as they can vary.

What if I don't have piña colada extract?

No worries! You can omit the extract and add a bit of pineapple extract or even a few chunks of fresh pineapple for flavor. Just remember this will add some carbs.

How can I make this drink non-alcoholic?

To make a mocktail version, simply replace the 6 oz of rum with water or more coconut sparkling water. It will still be deliciously refreshing!

How should I store leftover keto piña colada?

If you have any leftovers, store them in an airtight container in the fridge for up to 24 hours. Just give it a good stir or blend before serving again, as it may separate.

Is this keto piña colada suitable for a dairy-free diet?

Yes! The recipe is already dairy-free since it uses coconut milk or cream. Just make sure to use a sweetener that fits your dietary needs!

Nutritional information & Macros

Nutrition Information

Keto Piña Colada

Servings: 4

Amount Per Serving
Calories 143
Fat 4.5g
Protein 0.4g
Total Carbs 0.4g
Net Carbs 0.4g

A note on accuracy:I calculate all my nutrition using USDA food database values. The actual macros may vary slightly depending on your specific ingredients (marinara brand, exact chicken weight, etc.). For precise tracking, I recommend weighing your portions.
Disclaimer: I'm a Doctor of Pharmacy (Pharm.D.), but this content is not medical advice. Always consult your physician before making dietary changes, especially if you have underlying health conditions.

Annie Lampella, Pharm.D. View My Cookbook

About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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3 Comments

  2. I’m so greatful for you! Thank you for all you do! I love watching your videos, you’ve helped me succeed. Thank you ?

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