When you’re craving a poolside cocktail but you want to keep it on the healthy side, this pina colada smoothie is the perfect choice for the whole family!
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
This post was originally published on July 23, 2017.
I love me a good cocktail, especially one that reminds me of summer! But first thing in the morning, when my craving hits, I figure it’s probably a better choice to turn to a healthier version of my favorite beachy treat.
Pina Colada Basics
Pina coladas are one of our favorite vacation drinks. While I can usually only have one, since they are so rich and sweet, I savor every sip. So I decided I needed to make a less sweet, more healthy version!
Is a pina colada healthy?
Traditionally, a pina colada is made with cream and sugar filled ingredients mixed with alcohol. While I wouldn’t consider them super nutritious, I do think having one is healthy for the mind and soul!
What alcohol goes in a pina colada?
Usually, a combination of light and dark rum is the center of a pina colada. I have seen versions adding things like a shot of grand marnier on the side.
Traditional pina colada ingredients
Here are the most commonly used ingredient choice for a traditional pina colada:
- Pineapple juice
- Frozen pineapple
- Cream of coconut (usually sweetened)
- Coconut milk
- Lime juice
- Rum
- Ice
Cream of coconut versus coconut cream versus coconut milk
While they all sound similar, they are actually very different. Here are the main explanations of each:
- Cream of coconut: This is a condensed version of coconut cream that has added sugar to it. It’s kind of like condensed milk but with coconut milk. This is used when you want a rich flavor added to things like cocktails, ice cream, desserts, etc
- Coconut cream: This is the top fatty layer in a can of full fat coconut milk. If you put the can in the fridge or freezer, the fatty layer rises to the top and thickens. You can scoop it out to get coconut cream. I use it in many recipes like my vegan whipped cream, vegan chocolate frosting, vegan cream cheese frosting, strawberry cheesecake smoothie, hot chocolate oat smoothie, chocolate cannoli, and many more.
- Coconut milk: This is simply the liquid form of the milk you get by mixing coconut and water in a blender and straining it much like you do to make almond or cashew milk.
Many brands make all of these types of coconut ingredients. Silk brand is one example of a store bought coconut milk you can use in place of your regular dairy milk.
If you are looking for a nut free milk option, Silk Unsweetened Coconut milk, is a good creamy, sugar free choice.
How to Make a Pina Colada Smoothie
What ingredients you choose to use will determine the texture, thickness and flavor of your smoothie. With all of the options above, I found that using a combination of frozen pineapple and coconut milk versus ice gave me the best flavor.
The hint of lime gave it an awesome tropical twist and I also added an optional touch of almond extract for the maraschino cherry finish!
When it comes to the coconut milk, the more fat the milk, the creamier your end result will be. So if you want an uber creamy smoothie, use full fat coconut milk from a can. If you want something lighter and refreshing use regular coconut milk.
Here is all you have to do:
- Add all ingredients into a blender.
- Blend until smooth.
- Serve to your favorite people!
Serving
You want to make sure to serve this right away to keep it from melting. Once it starts to melt it won’t be as thick and frothy!
Another option if you don’t have frozen pineapple is to make ice cubes out of your coconut milk, and then use those and pineapple juice to get a similar consistency. You can then even add some coconut milk ice cubes to the smoothie to keep it cold!
Making a grown up version:
Simply sub 2-3 ounces of of coconut milk with your favorite rum. Light and dark are typical but use the combination that you prefer!
Switching up the flavors
If you want to keep this exciting, you can definitely switch up the flavors a bit. Subbing some of the frozen pineapple for other frozen fruit or frozen veggies is easy and can be delicious.
Just make sure to keep the total amount the same so you get the same texture.
For another summer Pina Colada treat, look at these Pina Colada Popsicles!
Healthy Pina Colada Smoothie
Equipment
Ingredients
- 3 cups frozen pineapple chunks
- 2 cups coconut milk , the more fat it has the creamier it will be
- 1 tablespoon fresh lime juice
- 1/8 teaspoon almond extract , optional for added flavor
- 2-3 ounces rum , optional for boozy twist (use any kind you prefer or a mix)
Instructions
- Place all ingredients into a blender and blend until smooth.
- Serve in glasses, frosted will keep it frozen longer.
Notes
- You can sub any frozen fruit you love to switch it up.
- Using a higher fat coconut milk will lead to a creamer result.
- Nutrition facts use an average amount of fat coconut milk option.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
JD says
I can’t wait until summer so I can enjoy these by my pool! They look so refreshing. Love the flavor of coconut with fruit. Yum!
Sabina says
What a pity that coconut milk was suggested! It is actually not very healthy because it contains a lot of saturated fat. It is quite bad effects on the arteries. I’m going to try substitute it.
https://www.youtube.com/watch?v=6sjhF_HlFxs
veggiesdontbite says
Hi Sabina, I don’t actually think it’s a pity at all. I enjoy coconut milk, like I enjoy every thing else out there, in moderation. My body is happy with it and it causes me no harm. I personally do not get my medical advice from You Tube, I listen to my actual doctor who is in fact plant based herself and very knowledgeable. Each person needs to eat how is best for their own body, and it’s links like these that lead to the fear mongering society we are surrounded with. Coconut milk, and other saturated fat, is not unhealthy in moderation for the average healthy individual. Also, before you rate a recipe as 2 stars, please make sure you actually try it first. Ratings are supposed to be for how a recipe tastes not on information one finds online about an ingredient they believe is unhealthy. Feel free to substitute with anything you prefer, as many of my readers do to accommodate their specific preferences.
The Vegan 8 says
Man, you are on a drink posting frenzy! Must be that new pool you got, hahaha! 😉 THese look like they would be the most fun at a party…so delicious! I would totally do strawberry….mmm, that sounds so good right now. And omg, totally getting those popsicle bags, what an amazing idea!
veggiesdontbite says
Ha! It must be the pool! You must get the bags, they are so awesome!!!
Alisa Fleming says
What a fun and simple idea Sophia! Way healthier and more refreshing than traditional coladas, that’s for sure!
veggiesdontbite says
Thanks Alisa!!
Juli says
These look so refreshing. Love the simple/quick recipe. My kids will love these frozen (love the diy popsicle bags).
veggiesdontbite says
Mine love the popsicles!! I got the bags on amazon. You can put anything in them!
Jenn says
The pictures of your boys are so cute!!! Love it! I bet they are just loving your new pool and sipping on these awesome cocktails.
veggiesdontbite says
Thanks Jenn! They are LOVING it!
Sarah McMinn says
Yum! These looks so good and simple. Thanks for the recipe.
veggiesdontbite says
Thank you!
Linda from Veganosity says
I certainly would be adding rum to these sweet treats! Love the pics of the boys and the great hacks.
veggiesdontbite says
You and me both. LOL!!
Rebecca @ Strength and Sunshine says
O yea, easy peasy! Pina colada (flavored things) are my go-to year-round to make me feel like I live in a tropical climate 😛
veggiesdontbite says
Thanks! I love them too!
Trinity Bourne says
Oh my goodness that is soooo easy and sounds divine. Really adored all your photos here – so adorable. My little one is now 18 years old – but he’d love these all the same.
veggiesdontbite says
Thank you! They are quite cute if I do say so myself!
Dianne says
These drinks look so refreshing and so easy to make! I can’t wait to give them a try.
veggiesdontbite says
That they are! The kiddos slurp them up and mom may have added a little extra in hers 😉