RUM

Sail into flavor with smooth and spirited rum cocktails — the island classics you love and their smarter, lighter companions. Each recipe features the original version plus a healthier option with reduced sugar, carbs, and calories, so you can enjoy tropical vibes without the extra sweetness.

Rum Runner

1 oz Light Rum 1 oz Dark Rum 1 oz Banana Liqueur 1 oz Blackberry Liqueur 1 1/2 Pineapple Juice 1/2 oz Lime Juice Splash Grenadine Garnish Pineapple Wedge Nutrition (approx. per serving): Calories: ~340 Carbs: ~40g Sugar: ~37–38g Healthier Version Ingredients: 1 oz Light Rum 1 oz Dark Rum 1 oz Sugar-Free Banana Liqueur (or muddled banana + monk fruit syrup) 1 oz Sugar-Free Blackberry Liqueur (or muddled blackberries + monk fruit syrup) 1.5 oz Fresh Pineapple Juice (or light pineapple juice, reduced sugar) 0.5 oz Fresh Lime Juice Splash of pomegranate juice or sugar-free grenadine for color Garnish: Pineapple wedge Nutrition (approx. per serving): Calories: ~210 Carbs: ~10–12g Sugar: ~8–9g Result: By swapping out sugary liqueurs and grenadine for fresh fruit + low-sugar alternatives, you cut ~130 calories and almost 30g of sugar/carbs, while keeping all the tropical flavor.

Dark & Stormy

2 oz Dark Rum 3 oz Ginger Beer 1/4 oz Lime Juice Garnish w/ Lime Wheel Nutrition (approx. per serving): Calories: ~200 Carbs: ~19–20g Sugar: ~18g Healthier Version Ingredients: 2 oz Dark Rum 3 oz Diet/Light Ginger Beer (sugar-free or reduced sugar) 0.25 oz Fresh Lime Juice Garnish: Lime wheel Nutrition (approx. per serving): Calories: ~135 Carbs: ~2–3g Sugar: ~0–1g Result: Swapping regular ginger beer for a diet/light version cuts ~65 calories and nearly 18g sugar — while keeping that signature fiery ginger kick.

Bahama Mama 1

1.5 oz Dark Rum .5 oz Coconut Rum 2 oz Orange Juice 1 oz Pineapple Juice .5 oz Lime Juice Splash Grenadine Garnish Pineapple & Cherries Nutrition (approx. per serving): Calories: ~310 Carbs: ~36–38g Sugar: ~33–35g Healthier Version Ingredients: 1.5 oz Dark Rum 0.5 oz Coconut Rum 2 oz Fresh-Squeezed Orange Juice (or light OJ, reduced sugar) 1 oz Fresh Pineapple Juice (or light pineapple juice) 0.5 oz Fresh Lime Juice Splash sugar-free grenadine (or a few drops pomegranate juice for color) Garnish: Pineapple & fresh cherries (skip syrup-soaked maraschinos) Nutrition (approx. per serving): Calories: ~200 Carbs: ~12–14g Sugar: ~10–12g Result: By swapping bottled juices for fresh/light juices and using sugar-free grenadine, you cut ~110 calories and more than 20g of sugar/carbs, while keeping the bright, tropical vibe intact.

Bahama Mama 2

1 oz Rum 1 oz Coconut Rum 2 oz Pineapple Juice 1 oz Cranberry Juice Garnish with Orange Slice & cherry Nutrition (approx. per serving): Calories: ~230 Carbs: ~28–29g Sugar: ~26–27g 💛 Healthier Version Ingredients: 1 oz Rum 1 oz Coconut Rum 2 oz Fresh Pineapple Juice (or light/reduced sugar pineapple juice) 1 oz Unsweetened Cranberry Juice (tart) + ½ tsp monk fruit or stevia syrup (optional for balance) Garnish: Fresh orange slice & cherry (skip syrup-soaked maraschinos) Nutrition (approx. per serving): Calories: ~160 Carbs: ~8–9g Sugar: ~7–8g ✅ Result: Using fresh/light juices and swapping sweetened cranberry for unsweetened + a touch of natural sweetener cuts ~70 calories and nearly 20g sugar/carbs — while keeping the cocktail tropical and balanced.

Classic Mojito

2 oz Light Rum .5 oz Simple Syrup 4 oz Club Soda 10 Mint Leaves 1 half Lime Quartered Muddle Mint, Limes and Simple Syrup. Add Ice and Rum. Shake Top w/ Club Soda. Garnish w/ Mint Sprig and Lime Wheel Nutrition (approx. per serving): Calories: ~170 Carbs: ~10–11g Sugar: ~9–10g Healthier Version Ingredients: 2 oz Light Rum 0.5 oz Low-Sugar Simple Syrup (monk fruit, stevia, or allulose) 4 oz Club Soda 10 Mint Leaves ½ Lime (quartered, muddled) Nutrition (approx. per serving): Calories: ~130 Carbs: ~2–3g Sugar: ~1–2g Result: By swapping in a low-sugar syrup, you cut ~40 calories and ~8g of sugar/carbs — keeping the Mojito light, crisp, and refreshing without the sugar hit.

Classic Daiquiri

2 oz white rum 1 oz lime juice 0.75 oz simple syrup Instructions: Shake with ice and strain into a chilled coupe. Garnish with lime wheel. Nutrition (approx. per serving): Calories: ~190 Carbs: ~12g Sugar: ~11g Healthier Version Ingredients: 2 oz White Rum 1 oz Fresh Lime Juice 0.75 oz Low-Sugar Simple Syrup (monk fruit, stevia, or allulose) Nutrition (approx. per serving): Calories: ~145 Carbs: ~2–3g Sugar: ~1–2g Result: Replacing the regular simple syrup with a low-sugar version saves ~45 calories and nearly 10g sugar/carbs — while keeping the Daiquiri’s perfect sweet-tart balance.

Strawberry Mojito

2 oz white rum Strawberries Mint leaves 0.75 oz lime juice 0.5 oz simple syrup Club soda Instructions: Muddle strawberries and mint. Shake with rum, lime, and syrup. Top with soda. Nutrition (approx. per serving): Calories: ~190 Carbs: ~14g Sugar: ~12–13g Healthier Version Ingredients: 2 oz White Rum Fresh Strawberries (muddled, about 3–4) Mint Leaves (6–8) 0.75 oz Fresh Lime Juice 0.5 oz Low-Sugar Simple Syrup (monk fruit, stevia, or allulose) Club Soda to top Nutrition (approx. per serving): Calories: ~150 Carbs: ~4–5g Sugar: ~3–4g Result: Swapping in a low-sugar syrup cuts ~40 calories and about 9g of sugar/carbs while keeping the drink fruity, minty, and refreshing.

Hemingway Daiquiri

2 oz white rum 0.5 oz maraschino liqueur 0.75 oz lime juice 0.5 oz grapefruit juice Instructions: Shake and strain into coupe. Garnish with lime twist. Nutrition (approx. per serving): Calories: ~190 Carbs: ~13g Sugar: ~12g Healthier Version Ingredients: 2 oz White Rum 0.25 oz Maraschino Liqueur (or substitute 2–3 drops cherry extract + monk fruit syrup for flavor with less sugar) 0.75 oz Fresh Lime Juice 0.5 oz Fresh Grapefruit Juice (or light grapefruit juice for fewer carbs) Nutrition (approx. per serving): Calories: ~145 Carbs: ~5–6g Sugar: ~4–5g Result: By reducing or swapping the maraschino liqueur and using lighter juice, you cut ~45 calories and 7–8g sugar/carbs, while keeping the cocktail’s tart citrus-cherry profile intact.

Mango Rum Cooler

2 oz white rum 1 oz mango juice or puree 0.5 oz lime juice Mint Instructions: Shake and strain over ice. Garnish with mint sprig. Nutrition (approx. per serving): Calories: ~175 Carbs: ~14g Sugar: ~13g Healthier Version Ingredients: 2 oz White Rum 1 oz Unsweetened Mango Purée (fresh blended mango + a touch of monk fruit/stevia if needed) 0.5 oz Fresh Lime Juice Mint leaves (muddled) Optional: top with club soda for a spritz-style version that stretches the drink and cuts calories further Nutrition (approx. per serving): Calories: ~140 (with purée) / ~120 (with purée + soda) Carbs: ~5–6g Sugar: ~4–5g Result: Using unsweetened purée instead of bottled mango juice saves ~35–55 calories and 8–9g sugar/carbs while keeping all the tropical mango flavor.

Spiced Apple Rum

2 oz spiced rum 3 oz apple cider Dash cinnamon Instructions: Shake and serve over ice. Garnish with apple slice. Nutrition (approx. per serving): Calories: ~210 Carbs: ~22g Sugar: ~21g 💛 Healthier Version Ingredients: 2 oz Spiced Rum 3 oz Fresh-Pressed Apple Cider (lower sugar) or light apple cider (reduced sugar) Dash of Cinnamon Optional: add a splash of club soda to lighten it further Nutrition (approx. per serving): Calories: ~160 Carbs: ~10–11g Sugar: ~9–10g ✅ Result: By swapping bottled sweetened cider for fresh-pressed or reduced-sugar cider, you cut ~50 calories and ~11g sugar/carbs while keeping all the warm, spiced apple flavor.

Pina Colada(Rocks)

2 oz Light Rum .5oz Roses Lime Juice 2 oz coconut Milk 1 oz Pineapple Juice Garnish w/ Pineapple Wedge & cherry Nutrition (approx. per serving): Calories: ~290 Carbs: ~28–30g Sugar: ~26–27g Healthier Version Ingredients: 2 oz Light Rum 0.5 oz Fresh Lime Juice (instead of Rose’s) 2 oz Unsweetened Coconut Milk (carton or canned light) 1 oz Fresh Pineapple Juice (or light pineapple juice) Garnish: Pineapple wedge & fresh cherry (skip syrup-soaked maraschinos) Nutrition (approx. per serving): Calories: ~190 Carbs: ~7–8g Sugar: ~6–7g Result: Swapping Rose’s lime juice for fresh lime, and using unsweetened coconut milk + fresh/light pineapple juice, cuts ~100 calories and over 20g sugar/carbs — while keeping the creamy tropical vibe.

Rum Punch

1 oz Light Rum 1 oz Dark Rum .5 oz Peach Schnapps 1/4 oz Grenadine .5 oz Lime Juice 1 oz Pineapple Juice 1 oz Orange Juice .5 oz Cranberry Juice Garnish w/ Orange Slice & Cherry Nutrition (approx. per serving): Calories: ~320 Carbs: ~36–38g Sugar: ~34–36g Healthier Version Ingredients: 1 oz Light Rum 1 oz Dark Rum 0.5 oz Sugar-Free Peach Schnapps (or peach purée + monk fruit syrup) 0.25 oz Sugar-Free Grenadine (or splash of pomegranate juice for color) 0.5 oz Fresh Lime Juice 1 oz Fresh Pineapple Juice (or light pineapple juice) 1 oz Fresh Orange Juice (or light OJ) 0.5 oz Unsweetened Cranberry Juice (with optional drop of monk fruit/stevia if you want balance) Garnish: Fresh orange slice & cherry (skip syrup-soaked maraschinos) Nutrition (approx. per serving): Calories: ~200 Carbs: ~10–12g Sugar: ~9–10g Result: By swapping bottled juices and sugary liqueurs for fresh or reduced-sugar alternatives, you cut ~120 calories and ~25g sugar/carbs while still keeping the bright, layered flavors of this classic Rum Punch.

Sunburst

2 oz Malibu 1oz Pineapple Juice 2 oz Grapefruit Juice .5 oz Lemon Juice Garnish w/ Lemon Wheel Nutrition (approx. per serving): Calories: ~240 Carbs: ~24–25g Sugar: ~23g 💛Healthier Version Ingredients: 2 oz Coconut-Flavored Light Rum (or 1.5 oz white rum + 0.5 tsp unsweetened coconut extract) 1 oz Fresh Pineapple Juice (or light pineapple juice) 2 oz Fresh-Squeezed Grapefruit Juice (or light grapefruit juice) 0.5 oz Fresh Lemon Juice Garnish: Lemon wheel Nutrition (approx. per serving): Calories: ~150 Carbs: ~7–8g Sugar: ~6–7g Result: By replacing Malibu with coconut-flavored light rum and swapping bottled juices for fresh or light options, you cut ~90 calories and ~16g of sugar/carbs while keeping the tropical coconut-citrus vibe.

Sea Monster

1.5 oz Spiced Rum 2 oz Grapefruit Juice 2 oz Ginger Beer .5 oz Grenadine Nutrition (approx. per serving): Calories: ~260 Carbs: ~28–29g Sugar: ~27g Healthier Version Ingredients: 1.5 oz Spiced Rum 2 oz Fresh-Squeezed Grapefruit Juice (or light grapefruit juice) 2 oz Light/Diet Ginger Beer (sugar-free or reduced sugar) 0.5 oz Sugar-Free Grenadine (or splash of pomegranate juice for color) Nutrition (approx. per serving): Calories: ~165 Carbs: ~7–8g Sugar: ~6–7g Result: With fresh juice, sugar-free ginger beer, and light grenadine, you cut ~95 calories and over 20g sugar/carbs — keeping the spicy, citrusy punch without the overload.

Tropical Sunset

1.5oz Light Rum 1 oz Coconut Run 1 oz Pineapple Juice 1 oz Orange Juice .5 oz Lime Juice .5 Grenadine (Sink) Garnish with Orange Slice & Cherry Nutrition (approx. per serving): Calories: ~290 Carbs: ~32–33g Sugar: ~30–31g Healthier Version Ingredients: 1.5 oz Light Rum 1 oz Coconut-Flavored Light Rum (or 1 oz white rum + ½ tsp unsweetened coconut extract) 1 oz Fresh Pineapple Juice (or light pineapple juice) 1 oz Fresh Orange Juice (or light orange juice) 0.5 oz Fresh Lime Juice 0.5 oz Sugar-Free Grenadine (or splash of pomegranate juice for color) Garnish: Orange slice & fresh cherry (skip syrup-soaked maraschinos) Nutrition (approx. per serving): Calories: ~185 Carbs: ~9–10g Sugar: ~8–9g Result: By swapping Malibu for coconut-flavored rum, bottled juices for fresh/light juices, and grenadine for a low-sugar option, you cut ~100 calories and over 20g sugar/carbs while keeping the tropical punch vibe.

Mai Tai

1 oz white rum 1 oz dark rum 0.5 oz orange curaçao 0.5 oz lime juice 0.25 oz orgeat syrup Instructions: Shake with ice and strain into a tiki glass with crushed ice. Garnish with mint. Nutrition (approx. per serving): Calories: ~240 Carbs: ~17–18g Sugar: ~15–16g Healthier Version Ingredients: 1 oz White Rum 1 oz Dark Rum 0.5 oz Sugar-Free Orange Curaçao (or 0.5 oz orange extract + monk fruit syrup for flavor) 0.5 oz Fresh Lime Juice 0.25 oz Light Orgeat Syrup (homemade with almond milk + monk fruit instead of sugar) Nutrition (approx. per serving): Calories: ~170 Carbs: ~5–6g Sugar: ~4–5g Result: By swapping curaçao and orgeat for low-sugar alternatives, you save ~70 calories and 11–12g sugar/carbs, while keeping the Mai Tai’s signature almond-citrus balance intact.

Cherry Rum Sour

2 oz white rum 1 oz cherry juice 0.75 oz lime juice 0.5 oz simple syrup Instructions: Shake with ice, strain over ice. Garnish with cherry. Nutrition (approx. per serving): Calories: ~200 Carbs: ~17g Sugar: ~16g Healthier Version Ingredients: 2 oz White Rum 1 oz Unsweetened Cherry Juice (or muddle fresh cherries + a splash of water) 0.75 oz Fresh Lime Juice 0.5 oz Low-Sugar Simple Syrup (monk fruit, stevia, or allulose) Nutrition (approx. per serving): Calories: ~150 Carbs: ~5–6g Sugar: ~4–5g Result: Using unsweetened cherry juice and low-sugar syrup cuts ~50 calories and 11–12g sugar/carbs, while keeping the cocktail tart, fruity, and vibrant.

Pineapple Rum Spritz

2 oz white rum 1 oz pineapple juice Club soda Instructions: Build over ice. Stir and garnish with pineapple slice. Nutrition (approx. per serving): Calories: ~155 Carbs: ~7–8g Sugar: ~6–7g Healthier Version Ingredients: 2 oz White Rum 1 oz Fresh Pineapple Juice (naturally lower sugar than bottled) or light pineapple juice (reduced sugar) Club Soda to top Nutrition (approx. per serving): Calories: ~130 Carbs: ~3–4g Sugar: ~2–3g Result: By swapping bottled juice for fresh or light pineapple juice, you cut ~25 calories and 4–5g sugar/carbs — while keeping the crisp tropical flavor.

Coconut Mojito

2 oz coconut rum Mint leaves 0.75 oz lime juice 0.5 oz simple syrup Club soda Instructions: Muddle mint, shake with other ingredients. Top with soda. Nutrition (approx. per serving): Calories: ~240 Carbs: ~22–23g Sugar: ~21g Healthier Version Ingredients: 2 oz White Rum + ½ tsp Unsweetened Coconut Extract (instead of sweetened coconut rum) Mint Leaves (muddled) 0.75 oz Fresh Lime Juice 0.5 oz Low-Sugar Simple Syrup (monk fruit, stevia, or allulose) Club Soda to top Nutrition (approx. per serving): Calories: ~150 Carbs: ~3–4g Sugar: ~2–3g Result: By replacing Malibu with white rum + coconut extract, and using a low-sugar syrup, you cut ~90 calories and nearly 20g sugar/carbs while keeping the refreshing coconut-mint flavor.

Blue Lagoon Rum

1.5 oz white rum 0.5 oz blue curaçao 1 oz lemon juice Lemon-lime soda Instructions: Shake first three, strain over ice, top with soda. Nutrition (approx. per serving): Calories: ~230 Carbs: ~28g Sugar: ~27g Healthier Version Ingredients: 1.5 oz White Rum 0.5 oz Homemade Low-Sugar Blue Syrup (made with butterfly pea flower tea + monk fruit syrup + a drop of orange extract for flavor) 1 oz Fresh Lemon Juice Diet/Zero Lemon-Lime Soda (or sparkling water with lemon essence) to top Nutrition (approx. per serving): Calories: ~150 Carbs: ~3–4g Sugar: ~2–3g Result: Butterfly pea flower tea naturally creates a gorgeous deep blue color that shifts toward purple when mixed with citrus — no artificial coloring needed. With monk fruit syrup and sugar-free soda, you still cut ~80 calories and 20g+ sugar compared to the original.