Skip to Content

Bahama Mama Tropical Cocktail – Low Calorie 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

If you’d rather skip my (very helpful, I think) tips and tricks, essential cooking info, and similar recipe ideas – and get straight to this delicious recipe– simply scroll to the bottom of the page where you can find the printable recipe card.

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.

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Read my disclosure policy here.
sparkling water pouring on to top of orange cocktail

What ingredients are in a Bahama Mama?

  • 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 Drink – skinny version

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

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

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

STEP FOUR: Enjoy Responsibly!

For more insider tips & tricks, and a candid behind the scenes look follow me on social media! Check use out on Pinterest, Facebook, Instagram, & Twitter (yes, people still use Twitter, LOL!)

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.

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

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"

Other fruity drinks to try

Bahama Mama Recipe

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

Bahama Mama Drink Recipe

Yield: 1 cocktail
Prep Time: 5 minutes
Total Time: 5 minutes

All the tropical flavors of pineapple, orange, and coconut, come together in a skinny version of the famous Bahama Mama with coconut sparkling water!


  • 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


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


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

Nutrition Information:
Yield: 1 Serving Size: 1 cocktail
Amount Per Serving: Calories: 164Total Fat: 6gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 67mgCarbohydrates: 22gFiber: 3gSugar: 16gProtein: 1g

This nutrition information was generated via a third party, Nutritionix, and can not be held liable for any discrepancies in the information provided.

Did you make this recipe?

Follow me on Pinterest for more fun recipes!

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.

The Best Relish Tray - A Modern Pickle and Olive Tray
← Previous
Crispy and Cheesy Fried Mac and Cheese Balls
Next →
Skip to Recipe