Low-Carb Piña Colada Cocktail

The follow up to my Margarita Cocktail is here just in time for the 4th July! Low-carb Piña Colada is definitely my favourite treat. A serving has 7.6 g of net carbs. For those of you that that are on "extra low-carb", use a few drops of natural alcohol-based food extract instead of fresh pineapple. Without pineapple and using natural food extract instead, this recipe has only 4.3 g net carbs.

For recipes like this one, I use liquid coconut milk such as Aroy-D. It's the best coconut milk I've tried. It has no additives and is really "milky". It's great for drinks like Low-carb Cappuccino but you can't use it for "creaming" coconut milk - it won't thicken.

How Natural are Food Extracts?

Although they may not contain sugar, some use propylene glycol (PG). Not all extracts contain PG - you have to check the label.

How unsafe is PG? You are not likely going to use a large amount of any food extract and PG is toxic only in large amountsTrusted sourceWikipediaWikipedia is written collaboratively by largely anonymous volunteers who write without pay.Open link. You should probably be more concerned about PG content in your deodorant than in a few drops of food extract. Also note that there is no conclusive evidence of PG actually being a carcinogen which is the most commonly repeated claim.

Step-by-step

1. Before you start making your cocktail, you will need to freeze the coconut water for 1-2 hours in an ice cube tray. Alternatively, you can use regular water and add fresh coconut water directly into the drink.

   

2. Place the pineapple and coconut milk into a blender and pulse until smooth.

   

3. Place the "coconut water ice cubes" into a glass, add rum and pour the blended mixture into a glass. You can optionally place the glass in the freezer for 20 minutes. This will keep the drink cool.

   

4. You can even use a cocktail shaker to create a bit of foam on the top. Just place the ice, coconut milk mixture and rum in and shake well.

   

5. Garnish with a slice of fresh pineapple and serve immediately.

   

Recipe

Low-Carb Piña Colada Cocktail

★★★★☆4.3 (107 ratings)

This pina colada tastes like the real deal! All of the flavor of your favorite cocktail with none of the ...

Hands on

5m

Overall

5m

Servings

1

8 g

Net carbs

2.9 g

Protein

24.3 g

Fat

345

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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Ingredients makes 1 serving

• ¹/₂ cup unsweetened coconut milk (120 ml/ 4 fl oz)
• ¹/₄ cup coconut water (60 ml/ 2 fl oz) or water (+ ice)
• 1 shot dark or white rum (1 ¹/₂ fl oz)
• 1 slice fresh pineapple (28 g/ 1 oz)
• 3-5 drops liquid Stevia extract or other healthy low-carb sweetener from this list

Instructions

1. Before you start making your cocktail, you will need to freeze the coconut water for 1-2 hours in an ice cube tray. Alternatively, you can use regular water and add fresh coconut water directly into the drink.

2. Place the pineapple and coconut milk into a blender and pulse until smooth.

3. Place the "coconut water ice cubes" into a glass, add rum and pour the blended mixture into a glass. You can optionally place the glass in the freezer for 20 minutes. This will keep the drink cool.

4. You can even use a cocktail shaker to create a bit of foam on the top. Just place the ice, coconut milk mixture and rum in and shake well.

5. Garnish with a slice of fresh pineapple and serve immediately.

Nutrition per serving, 1 cocktail

Carbs 12%Protein 4%Fat 84% of calories

Net carbs

8 g

Total carbs

9.1 g

Fiber

1.1 g

Sugars

4.3 g

Protein

2.9 g

Fat

24.3 g

Saturated fat

21.5 g

Calories

345 kcal

Sodium

78 mg · 3.41% RDA

Magnesium

70 mg · 17.6% RDA

Potassium

430 mg · 21.5% EMR

Nutrition by ingredient

Per 1 cocktail	Net carbs	Protein	Fat	kcal
Coconut milk (full-fat, unsweetened)	3.2 g	2.3 g	24.1 g	223
Coconut water, organic	1.6 g	0.4 g	0.1 g	11
Rum, distilled alcoholic beverage (~40% vol)	0 g	0 g	0 g	97
Pineapple, raw, all varieties	3.3 g	0.2 g	0 g	14
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)	0 g	0 g	0 g	0
Total	8 g	2.9 g	24.3 g	345

Serving size 1 cocktail

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian