This Skinny Piña Colada recipe is made with frozen pineapple, coconut water and coconut rum. Serve frozen or on the rocks for an even lighter version.
During our Grand Cayman babymoon last month I drank quite a few (virgin) piña coladas and was quickly reminded how delicious they are. The combo of creamy coconut with pineapple is hard to beat… especially when you’re sitting on a beach with your toes in the sand.
That said, piña coladas can be pretty high in calories (usually over 500 cals a pop) and the store-bought mixes are loaded with added sugar, artificial flavors and preservatives.
Knowing all this, I decided to create a skinny piña colada recipe made with frozen pineapple chunks and coconut water. With a little experimenting I came up with two versions — one that you can serve over ice (on the rocks) and another that is frozen like a traditional piña colada.
Coconut Water Instead of Coconut Cream
I’m a big fan of using coconut water as a base for cocktails because it’s refreshing, hydrating and has electrolytes, which can help prevent a hangover. It’s great as a sub for coconut cream in this skinny piña colada recipe because you’re still getting that coconut flavor and a little natural sweetness without a ton of extra calories.
How to Make a Skinny Piña Colada
For this recipe I’m sharing two different options based on how you like to serve your piña coladas. Both variations make 2 servings.
On the rocks:
If you’re looking to keep the calories low and don’t mind drinking a piña colada on the rocks, this option is for you! Just blend the frozen pineapple with the coconut water and coconut rum and serve the mixture over ice with a splash of sparkling water for a little fizz.
Nutrition: 129 cals, 0 grams of fat, 20 grams of sugar, 21 grams of carbs
Frozen:
If smooth and creamy, blended piña coladas are your jam, I recommend making the frozen version. For this one, just blend together the frozen pineapple with coconut water, rum and a frozen banana. The frozen banana makes the mixture extra smooth and creamy and adds a little bit of extra sweetness. Plus, it adds to the tropical flavor profile.
Nutrition: 177 cals, 0 grams of fat, 26 grams of sugar, 31 grams of carbs, 2 grams of fiber
Non-Alcoholic:
If you’re pregnant or just don’t want to have alcohol for whatever reason, you can easily make this a mocktail just by leaving out the rum. I made a non-alcoholic version the other week with just the frozen pineapple and coconut water. I served it over ice and it was just as delicious and refreshing!
If you make this skinny piña colada, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe.
This Skinny Piña Colada recipe with real pineapple, coconut water and coconut rum is made with only four ingredients. Serve frozen or on the rocks for a lighter version of this tropical cocktail.
Ingredients
On the rocks:
1/2 cup frozen pineapple chunks
10 ounces coconut water
3 ounces coconut rum
splash of coconut sparkling water (optional)
Frozen
1/2 cup frozen pineapple chunks
1/2 frozen banana, chopped into chunks
10 ounces coconut water
3 ounces coconut rum
splash of light rum
handful of ice
Instructions
On the rocks:
Blend all ingredients except the sparkling water in a blender, pour into two glasses with crushed or cubed ice. Add a splash of coconut sparkling water and serve.
Frozen:
Blend all ingredients in a high powdered blender until smooth. Pour into two glasses and enjoy!
oh my gosh- these look delicious! i love pina colada’s but avoid them at restaurants and bars because all that sugar makes me feel awful. can’t wait to try these! 🙂
Okay, I’m dreaming about these drinks. I’ve always had a thing for virgin Pina Coladas, but I used to avoid them like the plague in fear of fatty ingredients. Thanks for such a great looking recipe!
Hi! great webiste!! I discovered it from the tone it up girls. I love your rugelach recipe!! looking forward to having a look through all the great posts 🙂
Amy
I want both of those right now! Thanks for making some awesome recipes. I just wish that coconut LaCroix would magically be in Iowa, I drool at your pictures all o the time and even made my mom in Minneapolis search every Target. No luck:(
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This was delicious! So refreshing on a hot day, not sugary and sweet at all. Made my cocktail hour a little less guilty!
★★★★★
Woo-hoo! So glad you enjoyed this cocktail, Willow. Thanks for making it and for coming back to leave a comment + star rating. I appreciate it!
Yum! Also, so excited that you used Cruzan here, I’m from the Virgin Islands so it is obviously my favorite rum 🙂
Yes!! We went to St. Croix and St. John for our honeymoon and visited the factory. I seriously want to go back to the Virgin Islands soon!
I am a bartender and live in hawaii I make this drink all the time it is my all time favorite
oh my gosh- these look delicious! i love pina colada’s but avoid them at restaurants and bars because all that sugar makes me feel awful. can’t wait to try these! 🙂
Looks delish! I will try making these sometime this month. Perhaps my birthday weekend? 😀
i’m a huge fan of coconut flavored drinks so i need to try one (or both!!) of these! 🙂
After reading about the coconut La Croix on here a few weeks ago, I bought some for myself–loving it!
You are so stinking CUTE!! I love your pic 🙂 Girl, I could have used this last night when I was in desperate need of a drink 😉 xxoo
You’re a sweetheart Kris!
Definitely trying this bad boy out at beach week this year, yummmm!
You will LOVE it!
I loved Tina’s recreation of that drink, these look delicious too!
I think we need these for a hotel room party at HLS!! Ha! Looks good!!
Can I have one? Or two? haha these look soooo good. Pina Colada’s are our moms favorite drink well after wine of course haha
Come on over. I still everything on hand to make more. 🙂
What a delicious idea!!! Yum!
I love pina coladas! But I never get them because they are sooooo bad for you! I will definitely have to give these a whirl! Thanks!
Um, YUM! I bet the creamy one would be awesome with coconut milk, too! I am 100% addicted to that stuff!
Love coconut water! can’t wait to try these yummy cocktails! I also like to mix it with Applejack brandy and sparkling cider, very tasty!
woah these are like the perfect summer dranks girl 🙂 I love the creamy version, it sounds amazing!
OMG this sounds delicious!!!
Okay, I’m dreaming about these drinks. I’ve always had a thing for virgin Pina Coladas, but I used to avoid them like the plague in fear of fatty ingredients. Thanks for such a great looking recipe!
Sounds like a refreshing summer cocktail! You can never go wrong with coconut rum 😉
Hi! great webiste!! I discovered it from the tone it up girls. I love your rugelach recipe!! looking forward to having a look through all the great posts 🙂
Amy
I want both of those right now! Thanks for making some awesome recipes. I just wish that coconut LaCroix would magically be in Iowa, I drool at your pictures all o the time and even made my mom in Minneapolis search every Target. No luck:(
Great creation! Looks delightfully refreshing 🙂