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Low Sugar Sparkling Pina Colada

 Low Sugar Sparkling Pina Colada  This recipe for a Low Sugar Sparkling Pina Colada was inspired by my love of mixed drinks, but my 100% avoidance of them due to the super high sugar content in most varieties (and I also don’t like to drink hard liquor very often)… This version, while not as sweet, is just as fun and refreshing and perfect for these warmer weekends we’re seeing lately! Make sure to let me know in the comments if you try it and what you think!

A few notes on this Low Sugar Sparkling Pina Colada:

  • As much as I hate adding in syrups or other sweeteners, for this beverage a small amount is necessary. Note we only use 0.5oz. cream of coconut (found in the beer and wine section of most grocery stores). You can sub this for coconut cream or omit but I would recommend adding a small amount of another sweetener. Most Pina coladas will use upwards of 2-4oz. of cream of coconut per drink!! That’s where most of the sugar in a traditional Pina colada comes from so by cutting this down and increasing the amount of pineapple juice we use, we’re decreasing the amount of added sugar big time! We’re also using an unsweetened sparkling water to add flavor without increasing sugar content.

  • You could really use any flavor of sparkling water but to stay true to the traditional Pina colada flavors, I’d stick with a coconut flavor. I love the LaCroix sparkling coconut water, or several grocery stores have their own in house brand coconut flavor too.

  • Mocktail or cocktail: you decide! This recipe is DELICIOUS and super refreshing as is without alcohol, but if you want to make a grown up version, coconut rum would go best with this.

   Low Sugar Sparkling Pina Colada  Low Sugar Sparkling Pina Colada  

Low Sugar Sparkling Pina Colada with pink umbrella for type 1 diabetes and alcohol
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4.41 from 5 votes
Course: Drinks
Cuisine: American
Diet: Diabetic, Gluten Free, Vegan
Servings: 1
Carbohydrates: 31.5g


  • 0.5 oz cream of coconut
  • 2.5 oz. pineapple juice
  • 2 oz. Coconut rum optional
  • Top off with coconut sparkling water


  • Add cream of coconut and pineapple juice (and rum, if using) to your mason jar with ice and shake vigorously for 10-15 second.
  • Strain over fresh ice.
  • Then top off to fill glass with sparkling coconut water. Enjoy with a pineapple wedge and umbrella.


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.


Calories: 211kcal | Carbohydrates: 31.5g | Protein: 0g | Fat: 3g | Saturated Fat: 2.5g | Fiber: 0g | Sugar: 28g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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4 Responses

  1. 2 stars
    Despite how delicious this recipe is, 31.5g of carbohydrates (28g. sugar) is almost the entire 45g carb allotment for a diabetic-friendly meal.

  2. Have you ever tried a sugar free coffee flavoring type syrup? We use them in my shop, and honestly- not bad! A few flavors are nicer than others ( some are yuck- looking at you, fake caramel). Luckily, the coconut one is quite good. Mixing it with heavy cream could give you a lower sugar drink with a similar mouthfeel. Of course, I only mention this as information that you might find interesting, not to suggest that you change your excellent published recipe! I always enjoy reading your blog, and love how accessible your recipes are and how easy it is to get the ingredients. Obviously, not everyone can get sf coconut syrup, and your drink looks luscious.

4.41 from 5 votes (4 ratings without comment)

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