Lower Carb Piña Colada Cocktail

If you’re like me (a type 1 diabetic) or just prefer a lighter cocktail, you may be familiar with the act of avoiding Piña Coladas whenever you’re ordering a drink on vacation. They are generally PACKED with sugar and only result in rollercoaster blood sugars because they are extremely difficult to calculate the correct amount of carbohydrates.

I decided to take on the challenge of creating a lower-carb Piña Colada cocktail without sacrificing flavor and keeping the icy goodness of the classic recipe. Because one of the core ingredients is pineapple, there was only so much I could do to cut down on sugar. A small bit of insulin may still be required when enjoying this cocktail, but nothing close to the amount that the classic recipe would require.

I grabbed this bottle of Atlantico Platino Rum from Top Shelf Wine & Spirits in Las Vegas. If you are in the Vegas or Southern California area, check out Top Shelf for all of your alcohol needs (they also have a great craft beer selection).

This is a cocktail that requires a blender. I used a magic bullet and it worked perfectly!

Lower Carb/Lower Sugar Swaps

The most important lower carb/lower sugar swap I made was using organic coconut cream from a can rather than the cream of coconut that is generally sold in the liquor section. Coconut cream from a can (in the baking section) has about 3g of carbohydrates per serving (1/3 of the can), while the cream of coconut has 45g of carbs per serving (2 fl oz.). 45 GRAMS OF CARBOHYDRATES FOR 2 FL OZ. That’s crazy!!

The second most important lower carb/lower sugar swap was using fresh-cut pineapple, rather than canned pineapple sitting in juice/syrup. According to the USDA, one cup of fresh pineapple chunks is 22g of carbohydrates, while 1 cup of Dole pineapple chunks in juice is 32g of carbs. Not a crazy difference, but small tweaks can easily alter the total carbohydrates.

Lower Carb PiÑa Colada Cocktail Recipe


Makes 1 serving

  • 2 oz. Atlantico Platino Rum from Top Shelf Wine & Spirits (I used white rum, you can also add a dark rum for added depth as long as it doesn’t contain added flavors or sugars)
  • 1/2 cup of fresh-cut pineapple chunks (save a piece or two for garnish)
  • 1 oz. of fresh-squeezed lime juice
  • 1/4 cup of coconut cream
  • handful of ice
  • coconut flakes and maraschino cherries for garnish


  1. Remove the outer skin and slice your pineapple into chunks. Save a few chunks and a few stem leaves for garnish.
  2. Add the rum, pineapple, lime juice, coconut cream, and ice to a blender and blend until completly combined.
  3. Optional: Run the rim of a glass (hurricane glass for a classic tropical cocktail) with stevia simple syrup before dipping it into a plate of coconut flakes for a garnished rim.
  4. Pour blended mix into your glass and top with a pineapple slice, maraschino cherry, and pineapple stem leaf. (Cut a small slice in the pineapple slice and cherry to attach them directly onto the rim of your glass)
  5. Enjoy & don’t forget to tag me on instagram if you try it!

Based on the specific ingredients I used, I estimate this Lower Carb Piña Colada to have about 14-16g of carbohydrates per serving.

I hope you enjoy this tasty tropical treat! Be sure to tag me in your photos with the hashtag #CupofOjCocktail. Discover all of my monthly low-carb cocktail recipes, and stay tuned for a brand new recipe next month!

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