Low FODMAP Virgin Piña Colada

Ingredients

MAKE GLUTEN FREE

Servings:

Frozen Piña Coladas

375   water
70   white sugar
125   coconut milk (canned) (canned)
200   banana (firm - no brown spots) (frozen)*
1   vanilla extract
200   fresh pineapple (cubed)

For Serving

60   fresh pineapple (cubed)
3   ice (crushed for serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • blender

Low FODMAP Virgin Piña Colada

Last updated Apr 8th, 2019


COOKS IN 35 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Christmas, Dessert, Drinks, Vegetarian Options

Need a drink to have as a treat? Virgin piña coladas combine the delicious flavours of banana, coconut and pineapple to create a refreshing drink! Make sure you freeze the banana and make the sugar water in advance to speed up the prep. To keep this recipe low FODMAP make sure you divide it into the recommended number of serves.

Note on coconut milk: Canned coconut milk is low FODMAP at a 80ml (1/3 cup) serve.

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Frozen Piña Coladas

375   water
70   white sugar
125   coconut milk (canned) (canned)
200   banana (firm - no brown spots) (frozen)*
1   vanilla extract
200   fresh pineapple (cubed)

For Serving

60   fresh pineapple (cubed)
3   ice (crushed for serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • blender

Nutrition per serve

    | |
Calories 207
Fat 6.9g
Saturates 6g
Protein 1.5g
Carbs 37.6g
Sugars 29.1g
Fibre 1.3g
Salt 0g
Iron 1.3mg
Calcium 26.3mg
Calories 207
Fat 6.9g
Saturates 6g
Protein 1.5g
Carbs 37.6g
Sugars 29.1g
Fibre 1.3g
Salt 0g
Iron 1.3mg
Calcium 26.3mg
Calories 207
Fat 6.9g
Saturates 6g
Protein 1.5g
Carbs 37.6g
Sugars 29.1g
Fibre 1.3g
Salt 0g
Iron 1.3mg
Calcium 26.3mg
    | | |

    Cooking Tip: Prepare the sugar water in advance and have it waiting in the fridge. That way you won't have to wait for the sugar water to cool when you are ready to have your refreshing drink.

  1. Make the sugar water. Place the white sugar and water into a small saucepan. Stir until the sugar dissolves. Bring the water to the boil. Remove from heat and transfer into a container. Place in the fridge or freezer to cool. While the sugar water cools, cube the pineapple.
  2. Place the coconut milk, sugar water, frozen banana, vanilla essence, and cubed pineapple in a blender. Blend until smooth.
  3. Place a few pieces of cubed pineapple with some crushed ice into four glasses. Divide the mixture between the glasses. Garnish with fresh mint and cubed pineapple pieces if desired.
  4. Serve immediately.

Buying Tips

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More