Skinny Piña Colada


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.

Two skinny piña coladas in glass cups with blue polka dot paper straws.

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.

Ingredients for a skinny piña colada: frozen pineapple, coconut water and coconut rum.

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


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


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!

Two skinny piña coladas in glass cups with blue polka dot paper straws.

More Skinny Cocktail Recipes

Skinny Piña Colada

4 from 17 votes
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. 
Two skinny piña coladas in glass cups with blue polka dot paper straws.
Prep Time 5 minutes
Servings 2


On the rocks:

  • 1/2 cup frozen pineapple chunks
  • 10 ounces coconut water
  • 3 ounces coconut rum
  • splash of coconut sparkling water, optional


  • 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


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.


  • Blend all ingredients in a high powdered blender until smooth. Pour into two glasses and enjoy!


Serving: 1piña colada (on the rocks) Calories: 129kcal Carbohydrates: 21g Protein: 1g Sugar: 20g
Course: Cocktails
Cuisine: American
Keyword: skinny piña colada


Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published.

Recipe Rating

    1. Alan
      October 13, 2020 AT 9:51 pm

      5 stars
      Amazing Cocktail… and also thank you for this recipe

    2. Willow
      July 11, 2020 AT 11:08 am

      5 stars
      This was delicious! So refreshing on a hot day, not sugary and sweet at all. Made my cocktail hour a little less guilty!

      1. Brittany Mullins
        July 13, 2020 AT 12:50 pm

        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!

    3. Emily
      July 5, 2019 AT 8:24 pm

      Yum! Also, so excited that you used Cruzan here, I’m from the Virgin Islands so it is obviously my favorite rum 🙂

      1. Brittany Mullins
        July 9, 2019 AT 10:57 am

        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!

    4. norsala
      August 21, 2013 AT 3:34 am

      I am a bartender and live in hawaii I make this drink all the time it is my all time favorite

    5. ashley @ cooking for john
      August 4, 2011 AT 7:55 pm

      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! 🙂

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!



Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!