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Healthy Pina Colada Recipe

A Healthier Taste of the Tropics: Fresh Piña Colada Smoothie

A tall frozen piña colada may taste like a tropical vacation, but this cocktail can clock in at 245 calories with a whopping 31.5 grams of sugar! Leave prepackaged mixes for the amateurs, and blend up a fresh colada-inspired smoothie that cuts out 102 calories and nearly half the sugar content.

The interesting array of tropical ingredients in this recipe create a drink with a flavour and texture even more satisfying, but still true, to the original. Whether you prefer an alcohol-free mocktail or a boozy treat, this refreshing drink is well worth the five minutes of prep time. Ready for a taste? Keep reading for this simple and fresh recipe.

Piña Colada Smoothie

Piña Colada Smoothie

Healthy Pina Colada Recipe


  1. 170 grams fresh pineapple, diced
  2. 60 ml light coconut milk
  3. 1/2 small banana
  4. handful crushed ice
  5. 1/4 teaspoon minced lemongrass
  6. 40 ml rum, optional (adding rum adds 97 calories to the recipe)
  1. For garnish:
  2. 1 teaspoon unsweetened coconut flakes


  1. Combine all ingredients except the coconut flakes in a blender container and puree until smooth.
  2. Top off with coconut flakes, and enjoy!

Makes one serving.


Calories per serving
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