Pina Colada Protein Shake

Here's the Dish

This protein shake is the PERFECT way to celebrate the upcoming summer months! Sweet pineapple is blended together with coconut and rum extract to make the perfectly creamy and refreshing tropical treat!



The estimated total time to make this recipe is 5 minutes.


Put everything into a blender and blend until creamy consistency is reached! Top with a slice of pineapple, low fat whipped topping, and a cherry if desired. Enjoy!


1/2 cupFat free cottage cheese 1
1 scoopProtein powder 2
2-4 pktsStevia (or 1/4-1 tsp sweetener of choice)
5-10Ice cubes (Depending on how thick you like it, use less for a thinner consistency)
1/2-1 cupWater (Alter this according to desired consistency)
1/2 cupPineapple chunks (fresh or canned)
1/2 tspCoconut extract (or to taste)
Optional: 1/4 tsp rum extract, 1/2 tsp xanthan gum 3

1 Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!

2 I use Designer Whey Protein powder. It has 100 calories per scoop. I buy the vanilla flavor because it’s a good base to add whatever flavors you want to make. It is also all natural. You can buy it from Kroger, GNC, Trader Joe’s, Amazon, or

3 You can get xanthan gum from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy!

Nutrition Breakdown

1 Serving
218 Calories
1 g Fat
15 g Carbohydrate
1 g Fiber
11 g Sugar
40 g Protein
5 WWP+*

*Weight Watchers Points per serving


Debbie Homoelle said:

Definitely going to try this. Looks delicious!! Thanks for all your delicious recipes. I have tried several and everyone in the family loves them!

June 3rd, 2013 — 12:58pm  |  Reply

Ranee said:

I am brand new to your site (found you 3 days ago,been eating your recipes for 2 days for all of my meals/snacks/shakes) and every item that I have made has been delicious! Thank you for all of your hard work and inspiring, nutritious recipes. I am thankful that you care enough about nutrition to take the “guess work” out of it for the rest of us.
This shake will be the next on my list ;)

June 3rd, 2013 — 9:55pm  |  Reply

Maggie Evans said:

This is delicious! I made it for my dinner last night and it hit the spot in this hot weather. Thanks!

June 4th, 2013 — 2:24pm  |  Reply

Lori @ said:

I have to give this a try. I have made a few of your recipes and they never fail me. Alway so good. I made your peanut butter brownies Saturday and soooo yummy! :)

June 4th, 2013 — 2:42pm  |  Reply

Alicen said:

The cottage cheese definitely wigs me out a bit, but the flavor sounds so good I might just have to try it. I also love the idea of a bit of rum extract for authentic flavor. Great recipe!

June 6th, 2013 — 12:53pm  |  Reply

Michelle Kramp-Richards said:

Excellent for a refreshing summer breakfast. Makes me feel like I’m on vacation :) I’ve made it a few times, but have been adding 1 tbsp of sugar free vanilla pudding to make my shake a little creamier.

June 10th, 2013 — 2:41pm  |  Reply

Lisa K said:

Your smoothies are wonderful! I haven’t tried one that I don’t like. Can you tell me, though, if each of the smoothie recipes are 1-serving? It seems like it should be a 2-serving size but thought I would ask.

June 19th, 2013 — 3:50pm  |  Reply

Dashing Dish said:

one :)

June 21st, 2013 — 11:45am  | 

Jackie O'Connell said:

I sort of wanted to make this today but I don’t have the cottage cheese on hand, would greek yogurt work? Or should I just wait until I make it to the store?

August 23rd, 2013 — 4:27pm  |  Reply

Trena said:

Made this for breakfast this morning….soooooo goid and filling! Thank you for all your recipes….love them!

September 8th, 2013 — 10:02am  |  Reply

Nia said:

I’m dairy free, so I was wondering what I could use instead of cottage cheese.?

September 19th, 2013 — 3:11pm  |  Reply

Dashing Dish said:

silken tofu or lactose free cottage cheese/yogurt

September 20th, 2013 — 11:02am  | 

Melyssa said:

Is it okay if I add more pineapple instead of stevia/sweetener? I don’t generally add sweetener to my smoothies/shakes.

January 28th, 2014 — 6:18pm  |  Reply

Dashing Dish said:


January 29th, 2014 — 11:43am  | 

Mary said:

How is the Fat only 1 gram if you use the Designer Whey Product? Designer Whey has 2g of fat just on it’s own. Makes me question the Nutritional Labels.

June 21st, 2014 — 11:56am  |  Reply

Tracie Willerton said:

What kind of cottage cheese do you use?

May 30th, 2015 — 6:13pm  |  Reply

Shawna said:

What is the nutritional info of cottage cheese that you use? My calories are often higher although I use a lower calorie protein meal replacement powder (which is both delicious and one of highest vitamin content of any product on market) than your protein supplement.

I ask because I had always used the 90 calorie per half cup cottage cheese – which is all that is available at my local grocery store. I went to WM last week, and they had two options at 80 calories per half cup. Does it get better?? Anyone?

July 15th, 2015 — 11:12pm  |  Reply

Dashing Dish said:


July 16th, 2015 — 10:02am  | 

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