Keto Pina Colada

Cut the carbs with this refreshing and guilt-free cocktail.

Keto Pina Colada

On the high seas of the Caribbean, in the early part of the 19th century, sailed a pirate by the name of Roberto Cofresí. Originally born into a Puerto Rican noble family that lost its wealth while being a colony of the Spanish Empire, the young Roberto soon turned to a life of privateering and pillaging. Many legends surround the buccaneer, with some stories painting him as a swashbuckling Robin Hood-type of figure. Other myths are less than flattering, with whispers of witchcraft and devil worship.

One popular legend is that Cofresi was the original inventor of the drink that came to be known as the Pina Colada. He presented his concoction to his pirate crew, boosting their morale and keeping them suitably inebriated and in high spirits for the next bit of plunder. There are, of course, other accounts of the cocktail being created in 1950s Puerto Rico by bartender Ramon “Monchito” Marrero, and also by Ricardo Garcia. The legend of the pirate’s Pina Colada endures to this day, but his recipe is forever lost in the mists of history.

On March 29th, 1825, a firing squad lined up before a captured and imprisoned Roberto Cofresí. Shot and executed before a quiet crowd of onlookers, the pirate’s last words supposedly were “I have killed hundreds with my own hands, and I know how to die. Fire!” No mention of his cocktail’s recipe was reported. He was 32 years old.

What is Keto?

Let’s imagine for a minute that we’re on Cofresí’s crew as he’s introducing us to his invention of the Pina Colada. One of us politely asks if it’s keto friendly. With a perplexed look on his face, our captain is silent for a moment before shouting “Walk the plank!” Times are a little different now, and people are more receptive to things like keto diets. And basically what it is, according to WebMD, is a low-carb, low- sugar diet that focuses on getting your calories from high protein and fat. They say eating fewer carbs will cause your body to “run out of fuel” quickly and begin to burn the protein and fat to keep you going, making you lose weight faster. This diet is more for short-term weight loss solutions and not necessarily for long-term health benefits. I’m no expert, so if you’re unsure or even curious, please consult your doctor.

What is the Best Rum to Use to Make a Keto Pina Colada?

If we’re making a keto-friendly cocktail, we’ll need a keto-friendly spirit. For this version of the Pina Colada, we’ll want to use a good, smooth white, or Blanco, rum. And since rum is pure alcohol, it is free of carbs and the perfect mixer for the drink we’ll be mixing up. The white rum will blend with the flavors of the coconut and pineapple, while the sweeteners take the place of the traditionally used ingredients. You might be on a diet, but you can still enjoy a delicious beverage.

Keto Pina Colada
Servings 1
5 minutes


  • 4 ounces of water
  • 4 drops of pineapple-flavored stevia drops doses too small to convert into ounces
  • 2 ounces of unsweetened full-fat canned coconut cream
  • 1.5 ounces of white rum
  • 1 tablespoon of erythritol or your preferred granulated keto-friendly sweetener
  • Ice cubes


  • In a blender, combine the coconut cream, water, pineapple stevia drops, 1 cup of ice cubes, white rum, and granulated sweetener.
    Keto Pina Colada
  • Blend until the mixture is smooth, white, and frothy. If you're starting with the minimal amount of ice and stevia, you'll have room to adjust for texture and taste.
    Keto Pina Colada
  • Pause to taste. If you like a thicker cocktail, add ice cubes. For a more pronounced pineapple flavor, add stevia drops.
  • Pour into a chilled hurricane glass. Garnish with a sprinkle of toasted coconut flakes on top or even fresh pineapple wedge (it may not fit your keto macros but looks great).
    Keto Pina Colada


Calories: 285kcal | Carbohydrates: 20g | Protein: 2g | Fat: 20g | Saturated Fat: 17g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 8mg | Potassium: 185mg | Fiber: 1g | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg
Keto Pina Colada

FAQs & Tips

Keto Pina Colada Variations

If you like Pina Coladas and getting caught in the rain, then Twist & Toast should be your go-to source for cocktail recipes that will help you escape from the stresses of the work week. Check out a few of what we have below:

  • Virgin Pina Colada – On a diet and looking to cut back on the booze? Look no further than our recipe for this alcohol-free version.
  • Pina Colada on the Rocks – Let me tell you about this shaken, not blended, variation on the classic cocktail.
  • Chocolate Pina Colada – Dark, smooth and dreamy, have your next drink for dessert with this amazing recipe.
  • Pina Colada – Learn how to make the original and legendary summer beverage with our tasty and easy recipe.

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