The Cook Islands are more than just turquoise lagoons and sun-soaked beaches—they’re also a paradise for food lovers. Every meal here tells a story of tradition, community, and connection to the land and sea. From fresh seafood caught that morning to tropical fruits ripened under the Pacific sun, the Cook Islands’ food serves up flavours as vibrant as their landscapes. If you’re planning a visit, here are some of the culinary experiences that make the Cook Islands unforgettable.
Iconic Local Dishes
Food in the Cook Islands is rooted in Polynesian tradition, shaped by its access to the ocean and fertile volcanic soil. Some dishes you won’t want to miss include:
- Ika Mata: Raw fish marinated in citrus and coconut cream, served with chopped vegetables. This refreshing dish is considered the national food of the Cook Islands.
- Rukau: A rich, creamy dish made from taro leaves cooked in coconut cream—similar to spinach but with a tropical twist.
- Poke: A dessert made with bananas or pawpaw (papaya), thickened with arrowroot and baked with coconut cream. Sweet, simple, and oh-so delicious.
- Curried Eke: Tender octopus cooked in coconut cream and spices, often enjoyed at local feasts.
Cook Island Food Adventures
Explore the flavours and dishes of the Cook Islands in a number of ways while in Rarotonga, from local markets and cafes, to vibrant cultural shows and feasts.
Market Culture
For a true taste of local life, visit the Punanga Nui Market in Rarotonga on a Saturday morning. This bustling hub is filled with food stalls offering everything from fresh smoothies and tropical fruit to island-style BBQ plates. Market life here isn’t just about getting your fill of the delicious Cook Islands food—it’s about soaking up the local atmosphere. People gather here for shopping, music, and socializing, making the market a cultural experience as much as a culinary one.
From Lagoon to Table
Seafood is at the heart of Cook Islands cuisine. Tuna, mahi-mahi, parrotfish, and octopus feature heavily on menus, often grilled, marinated, or wrapped in banana leaves and baked in an umu (earth oven). Dining in the Cook Islands is often “lagoon to table,” with meals prepared from whatever is freshly caught. Restaurants and resorts across Rarotonga and Aitutaki typically serve seafood that has travelled less than a few hours from ocean to plate.
Island Feasts and Shows
No trip to the Cook Islands is complete without experiencing an island night feast. These events combine food, music, and dance for an immersive cultural celebration. Long tables overflow with traditional dishes while dancers in vibrant costumes bring cultural legends and stories to life. These feasts are the perfect way to taste authentic local island cuisine while gaining a deeper appreciation of the culture that shapes it.
Tropical Flavours
Beyond seafood and savoury dishes, the Cook Islands are a fruit lover’s paradise. Papayas, bananas, mangoes, passionfruit, and starfruit are readily available and bursting with flavour. Fresh juices, coconut water straight from the shell, and tropical desserts make every meal feel like a taste of the islands themselves.
Dinner with Locals
A unique way to meet locals and experience local culinary delights is on a progressive dinner through three local homes enjoying a different course at each stop. Caution: your biggest concern will be having enough space to taste it all. The types of flavours you might experience are dishes such as Rukau (a spinach dish mentioned above). One of our team was recently in the Cook Islands and this was her favourite meal!
Getting There Is Easy
Reaching the Cook Islands from Canada is simple with Air New Zealand. With non-stop flights from Vancouver to Auckland, connecting to Rarotonga, Air New Zealand makes the journey part of the experience. Exceptional service, comfortable cabins, and warm Kiwi hospitality set the stage for the island adventures ahead.
Plan Your Cook Islands Escape
The Cook Islands are a destination where food, culture, and natural beauty come together. From markets to island feasts, every bite connects you to the land, the sea, and the people who call these islands home. Make your visit special with an exploration of the Cook Islands’ food.
Ready to plan your escape? Contact our Cook Island Specialists at Downunder Travel to learn more about the Cook Islands and help you plan your island escape including unique island flavours.
