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Creamy Piña Colada Popsicles

This bright and refreshing treat is the perfect way to cool down in the summer heat. Tangy pineapple pairs with creamy cool coconut in the best way. Dates are used to provide natural sweetness, as well as fiber and potassium to boot. The fat from the coconut milk will also provide extra satiety to this treat while curbing blood sugar. Coconut extract adds a boost of that tropical flavor without extra sugar or calories. This recipe was submitted by renal dietician Jen Hernandez RDN, CSR, LDN from
1 popsicle

Appropriate for



  • 2 Medjool dates, pitted (May substitute 1 Tbsp honey)
  • ½ cup boiling water
  • 8-oz canned coconut milk, divided (May substitute reduced-fat or lite canned coconut milk)
  • 8-oz crushed pineapple in juice, undrained (May substitute pineapple juice)
  • 2 Tablespoons unsweetened dried coconut flakes (optional)
  • 1 tsp coconut extract (optional)


  1. Using a small heat-safe bowl, carefully add dates and hot water. Allow dates to soak for at least 30 minutes to soften. May be soaked overnight.

  2. In a blender, add softened dates and ¼ cup of the coconut milk. Blend until smooth.

  3. Add the rest of the coconut milk, along with the remaining ingredients to the blender and blend until desired consistency.

  4. Pour mixture evenly into popsicle molds. Seal or cover with plastic wrap or popsicle mold cover. 

    If molds do not come with popsicle sticks, first seal with plastic wrap and use a small, sharp knife to puncture a hole in the middle of the seal. Add popsicle sticks so that one end is inserted into popsicle mold and and end is sticking out, creating a popsicle stick handle.

  5. Place in popsicles freezer overnight or until popsicle is frozen solid.

  6. When ready to serve, remove from the freezer and defrost for several minutes so soften slightly.

Meal types

Nutritional information

  • Calories 129.1
  • Carbohydrates 13 g
  • Dietary Fiber 1.1 g
  • Protein 1.3 g
  • Fat 9.1 g
  • Saturated Fat 8.1 g
  • Sodium 5.6 mg
  • Potassium 194.1 mg
  • Calcium 12.3 mg
  • Iron 1.5 mg
  • Total Sugars 10.4 g
  • Phosphorus 45 mg