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Bahama Mama Cocktail (Skinny Version)

Enjoy all the tropical flavors of the Bahama Mama, the most popular drink in the Bahamas, but with fewer calories. I will show you how with this instant vacation in a glass!

orange cocktail with cherry garnish in a wine glass

Have you ever heard of a Bahama Mama?

No, I’m not talking about a mom from the Bahamas, but the incredibly delicious and refreshing tropical rum cocktail! 

Still don’t know what I’m talking about? Here are the details.

What is a Bahama Mama?

A Bahama Mama is a cocktail made of dark rum, coconut rum, some fruit juice, a fruit liqueur, OH, AND some more rum.

I’m pretty sure that a pirate invented this rum soaked drink and only put the fruit juice in it to make it seem a little healthy.

I’ve had my fair share of Tropical Cocktails in my life, considering my family is from the Bahamas. Including the Goombay Smash which is the signature drink of the Bahamas.

Interesting Fact: My grandpa was born right down the street from Miss Emily’s Blue Bee Bar which is the birthplace of the Goombay Smash!

But that is another story and another recipe.

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sparkling water pouring on to top of orange cocktail

Ingredients Needed

  • Rum
  • Pineapple Juice
  • Orange Juice
  • Grenadine
  • Spiced Rum

Like most or all the cocktails from the Caribbean and the Bahamas, the Bahama Mama drink starts with rum. Depending on your taste buds, you can use white, gold, spiced or even flavored rum.

Aside from the rums (plural lol), there are fruit juices too. Orange and pineapple are used and where the drink gets its signature orange color.

overhead picture of bahama mama cocktails

How to make a Bahama Mama

ONE: In a cocktail shaker, combine the rum, orange juice, pineapple juice, and grenadine. Shake to combine.

TWO: Add ice to a glass and pour the mix over it.

THREE: Top with coconut sparkling water and garnish with an orange slice and Maraschino cherry.

FOUR: Enjoy Responsibly!

For the full recipe and detailed instructions, please refer to the recipe card at the bottom of the post.

The fruit juices and alcohol used means the amount of sugar in this drink is pretty high.

To keep the sugar content low, I opted to substitute the dark rum for sparkling water and made sure the white rum I used was flavored for more punch.

The addition of a coconut sparkling water means you get the coconut flavor without all the coconut rum calories.

Some recipes you see call for a coffee liqueur. I find that it doesn’t change the flavor much and only adds more calories. But feel free to try it once. You might like it.

If you love this drink recipe as much as I do, please write a five-star review in the comment section below (or on Pinterest with the “tried it” button – you can now add pictures into reviews, too!), and be sure to help me share on facebook!

Pinterest image for bahama mama cocktail with text "Bahama Mama Cocktail" and "skinny version"

To make a full pitcher of bahama mama cocktails, just multiply the ingredient amounts by 8 and mix in a pitcher.

Side view of orange cocktail with cherry garnish in a wine glass

Bahama Mama Drink Recipe

All the tropical flavors of pineapple, orange, and coconut, come together in a skinny version of the famous Bahama Mama with coconut sparkling water!
4.85 from 20 votes
Print Pin Rate
Course: Drinks and Cocktails
Cuisine: American
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 cocktail
Calories: 164kcal
Author: Jennifer Stewart


  • 1 oz pineapple rum gold or spiced rum are optional
  • 1 oz orange juice
  • 2 oz pineapple juice
  • 4 oz coconut sparkling water
  • 1/2 oz of grenadine


  • In a cocktail shaker, combine the rum, juices, and grenadine.
  • Shake to combine.
  • In a glass, add ice.
  • Pour the Bahama Mama mixture over the ice.
  • Pour in the coconut sparkling water.
  • Garnish with a maraschino cherry and orange slice.
  • Enjoy!


*If you like this recipe, please leave me a comment and rate it with some stars.  Thank you!


Serving: 1cocktail | Calories: 164kcal | Carbohydrates: 22g | Protein: 1g | Fat: 6g | Saturated Fat: 6g | Sodium: 67mg | Fiber: 3g | Sugar: 16g

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Originally Posted {07/31/18 – post and recipe notes updated 05/01/20}

© Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

4.85 from 20 votes (10 ratings without comment)
Recipe Rating


Wednesday 21st of July 2021

This, along with your other drinks, looks great. Where, though, can I find the Goombay Smash recipe?


Thursday 22nd of July 2021

I don't have it on the site yet but it is coming soon!

Bikini Martini Recipe | Lemon Blossoms

Friday 29th of May 2020

[…] Bahama Mama Tropical Cocktail (Skinny version) […]

Deb Clark

Friday 8th of May 2020

So much tropical goodness here!!!


Tuesday 5th of May 2020

We're rum lovers and your Bahama Mama is the best we've ever had!


Monday 4th of May 2020

I love craft cocktails and this was a favorite! Simple to make and I love that it was lightened up!