Is Coconut Rum Keto Friendly? + 5 Easy Keto Rum Cocktails
If you practice a keto lifestyle, these cocktails are the ideal choice for you. Plus, if you are wondering if coconut rum is keto friendly, checkout this helpful summary!
Did you say Keto diet?
The keto diet is essentially a low-carb (less then 50g per day), high-fat diet claiming many health benefits for those who practice the lifestyle. Some of the benefits include lowering blood sugar, weight loss, low triglycerides, and appetite control. The main aspect that sets keto aside from other low carb count diets (e.g., Paleo) is the high-fat consumption, which is said to reduce bad cholesterol and cardiovascular issues.
Therefore, it can be tricky to enjoy delicious cocktails on a keto diet as many of them contain fruit juices and liqueurs that are high in carbohydrates and/or sugar. However, there are some types of alcohol that are perfect for anyone on a ketogenic diet, in moderation, of course. Pure spirits such as whiskey, vodka, gin, tequila, brandy, cognac, and the focus of this post, rum are ideal on keto.
Is coconut rum keto-friendly?
The short answer is no. Many rums are the go-to for those who want to enjoy a nice cocktail while on a keto diet because most of them have few to zero carbs. However, due to its high content in sugar, coconut rum, like most flavored rums, is high in carbohydrates and sugar. Therefore, it is best to avoid flavored rums if practicing a low carb diet.
That said, there are a couple of coconut rums that can be included in keto cocktails in small amounts such as Parrot Bay, Captain Morgan, and Malibu. Parrot Bay Coconut Rum contains about 7.9g of carbs per 1.5 ounce. Captain Morgan Coconut Rum has 6.5g net carbs per 1.5 ounces. Malibu Rum Coconut Liqueur contains 13.4 grams of net carbs per 2.5 ounces.
There is a debate over whether Malibu Rum Coconut Liqueur is keto-friendly or not. It really comes down to the amount used in the cocktail and the amount of carbs consumed before or after. Malibu coconut liqueur contains 13.4 grams of net carbs per 2.5 fl. ounces. Therefore, if you use one ounce for your cocktails it is not adding too many carbohydrates, but again, it is about how much it is added to the drink. It seems like a viable coconut rum option for a single cocktail.
Pro tip: Keto Coconut-Flavored Rum.
If you want coconut rum and no carbs, there is a simple way to achieve that. Take your favorite carb-free white rum (or any of the ones listed below), and add water and a teaspoon or two of coconut extract for your own coconut-flavored rum. That will give you a total of 0g net carbs. Most white rums are carb-free, and the amount of extract used for this simple recipe is so minimal, it does not add carbohydrates. 😊
Coconut-flavored rum is perfect for piña coladas, mojitos, punches, spritzes, coolers, coffees, and many others. For coconut lovers out there, this is a great way to achieve that flavor without hurting your work. A nice way to reward yourself and wind-down after a long day.
Types of rum.
Most rums are free of carbohydrates and sugar, but there are some to avoid. Dark rum is typically higher in carbs while white rum has few to none. This makes white rum a popular choice for anyone on keto, except for flavored rums, as previously mentioned. Spiced rum is usually low in carbohydrates as well.
Caribbean rum is superior as far as keto goes, due to its flavor profile and lack of carbs and sugar. There is a wide variety of Caribbean rums to try. From white to gold, spiced and dark there are plenty of keto-friendly options available.
Some of these rums include Captain Morgan White Rum, and Spiced Rum with 0 carbohydrates. These rums from Puerto Rico, Caliche (0.5g net carbs per 1.5 ounce serving), Palo Viejo, Don Q Cristal and Don Q Reserva are carb-free, too. If you like a smooth sipping rum, Don Q Reserva is delicious and perfect for having a glass on the deck while enjoying the sunset. 😉
Other keto-friendly rums include Bacardi Superior White Rum (0g net carbs), Bacardi Gold Rum (0g net carbs), Bacardi Spiced rum (2.67g net carbs per 8-ounce serving), Bacardi Black Rum (0g net carbs), Brugal Extra Dry White Rum and Anejo Gold (0g net carbs per 1.5 serving), and Flor de Caña 12 Year Rum (0g net carbs).
Keto-friendly ingredients for cocktails.
While it can be tricky to make keto cocktails, there are some staple ingredients you can keep in the cupboard for a guilt-free
cocktail. Extracts, for example, are perfect for a keto cocktail. They have the essence of the ingredient and because you are using a very small quantity, there is minimal concern over the amount of carbohydrates or sugar going into the drink.
Other ingredients include water enhancers, free simple syrup (keto syrup), soda water, diet soda, and natural sweeteners such as monk fruit sweetener, stevia, swerve and erythritol. Fresh ingredients such as coconut water and herbs are also an ideal choice to make the most delicious cocktails. Mint, rosemary, and basil are good to have in hand.
Lastly, most fruit juices have a high sugar content. While sugar-free juice can be had on keto, sometimes the ingredients are not the healthiest, so it is important to be mindful of the nutritional facts before purchasing and consuming. Nevertheless, a splash of freshly squeezed lime juice and lemon juice are flavorful, healthy, and low in carbs—the perfect last touch for your drink.
A note of caution.
Like everything else, moderation with alcoholic beverages is of the essence. Even though these spirits are low carb, there is still a need to be mindful in regard to alcohol content. Excessive drinking can not only cause weight gain, furthermore, it can result in fatty liver disease. This is especially true for anyone on a high-fat diet. It is also important to remember that rum is high in calories, which can in turn slow down your metabolism, the opposite goal of a ketogenic diet.
Lastly, while it is known that most rums are keto-friendly, always be sure to check the nutrition facts on the bottle’s label. Some rums can be high in sugar and calories or have more carbohydrates than most. It is best to check the label before consumption to be safe.
Keto-friendly cocktails
Keto Piña Coladas.
Piña coladas are the National Drink of Puerto Rico. Regardless of where you are, a sip of it makes you feel like you are on a tropical island, living your best life. The original recipe is made with pineapple juice, coconut cream, rum, and ice. However, pineapple juice has a high sugar content, so we must substitute it for a keto-friendly alternative.
To make low-carb piña colada, you need 2 ounces of coconut cream or milk (3.8 g net carbs), 2 teaspoons of pineapple extract (2g net carbs), ¼ cup pineapple chunks (5.4g net carbs), 1 ounce (or less) of free simple syrup, 2 ounces white rum (or coconut liqueur), and ice cubes. Traditional piña coladas have the main ingredients shaken then strained into a cup full of ice.
Rim a glass with unsweetened coconut flakes, (.6g net carbs). Then, if you want the drink to be colder, place all the ingredients in a blender and process until well incorporated, then pour in your prepared glass. Otherwise, shake, strain, and pour into an iced glass. Add whipped cream made with heavy whipping cream and vanilla extract. Enjoy!
PS: if you want the coconut flavor to be more present, add unsweetened coconut milk or coconut extract.
Keto Mojito.
Mojitos are a fresh cocktail, perfect for a hot summer day. The best part is they do not need much modification for a carb-free version. To make a keto mojito you need, 8-10 mint leaves, 1 lime, 1 tablespoon of sweetener of your choice (e.g. monkfruit or swerve), 2 ounces of white rum or coconut-flavored rum, club soda, and ice.
To make the mojito, squeeze about 1 ounce of lime juice. In a glass, muddle the juice, sweetener and the mint until the granulated sweetener is dissolved. Add the rum and ice, then top with the soda. If you prefer a shaken mojito, shake all the ingredients, minus the club soda, then pour into a glass and top with club soda. Yum!
Low Carb Rum Punch.
For a guilt-free rum punch, you need 2 ounces of gold rum, 2 ounces of brandy, a splash of vermouth, ½ ounce of free simple syrup, 1 lemon juiced and some zest, 6 ounces diet ginger ale, and ice. If you do not consume sugar-free ginger ale, use the same amount of club soda and add 1/8 teaspoon of ginger.
Place all the ingredients except the ice and club soda in a shaker. Shake vigorously and pour into an iced glass. Top with club soda and garnish with a slice of lemon or some mint. Enjoy!
Low Carb Coconut Coffee – Iced or Hot.
For those who like black coffee, a low carb diet is not a big deal. However, whomever likes their coffee with sugar and milk has a harder time. Whether you miss your sweet milk coffee, or simply want to spice it up a bit, this recipe is for you!
This recipe calls for a cup of freshly brewed coffee, ¼ cup of coconut milk or cream, ½ teaspoon of cinnamon, ½ teaspoon of vanilla extract, 1 tablespoon of unsalted butter, free simple syrup (optional), and 2 ounces of white rum (optional).
Add all the ingredients to a blender or food processor and blend! Then top with additional cinnamon and keto whipped cream. If you want to make it iced or frozen, simply make the coffee ahead of time so it cools down. Then add all the ingredients to the blender with about ½ cup of ice. For an extra umph, feel free to add an ounce of keto coffee liqueur.
Low Carb Rum Old Fashioned.
For this Old Fashioned, we used rum instead of whiskey. I highly recommend Puerto Rico’s Ron del Barrilito for this recipe. It is delish!
For this recipe, you need 2 ounces of gold rum, 2-3 dashes of bitters (angostura), 1 teaspoon of water, keto simple syrup, and an orange peel for garnish. Add all the ingredients to a glass, and gently stir. Add a cube of ice (or stainless-steel ice cubes), and garnish with an orange peel. Enjoy!
Last notes.
I hope this short post was helpful to you in your low-carb journey, and that you enjoy some of these recipes as much as we did! If you want to check out some fresh and authentic Puerto Rican sides to accompany some of these cocktails, feel free to see my Puerto Rican Shrimp Recipes. They are keto, done in under 10 minutes and so light. Perfect to pair with most of these cocktails.
As always, ¡buen provecho from The Happy Wookiee!
