Keto Piña Colada

Low Carb Piña Colada Recipe

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.

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 Baja Bob’s and 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.

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.

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.