The Food Guide to the Cook Islands: Places to Eat, Food Tours & More

The Best Islands for Food in the Cook Islands

Where is the best destination for food in the Cook Islands? That depends entirely on the style of food you’re looking for. Rarotonga is the most popular pick, the largest and most populated of the Cook Islands.

Its cosmopolitan-meets-island vibe means that the restaurant and cafe culture is pretty important to the locals and many tourists that visit, so you’ll never have to dine in the same place twice!

For authentic food tours and experiences, one of the best islands to visit in the Cook Islands is Atiu. The island boasts its own boutique coffee industry, offering a delightful coffee tour, while the island’s traditions can be explored through cultural tours. The drinking culture is also very welcoming, with special tumunu huts inviting visitors to try potent “bush beer”.

If you want to truly experience authentic local cuisine, however, it’s worth booking a trip to one of the outer islands, locally known as the “Pa Enua”. Accommodations on these islands almost always provide all meals for guests due to the lack of other dining options.

The result is an array of traditional meals using local ingredients, and they always give you more than you will ever be able to eat! Learn more about eating locally in the “The Best Homemade Meals and Homestay Meals in the Cook Islands” section below.

Discover more about the best islands for food in the Cook Islands in our complete foodie guides:

• The Food Guide to Rarotonga
• The Food Guide to Aitutaki
• The Food Guide to Atiu
• The Food Guide to Mangaia.

Food is also mentioned, although not quite extensively, for the other outer islands in our travel guides:

• The Complete Travel Guide to Mauke
• The Complete Travel Guide to Mitiaro
• The Complete Travel Guide to the Northern Cook Islands.

The Best Food Tours in the Cook Islands

Make indulging your palate part of your getaway by partaking in one of the amazing food tours in the Cook Islands. From cultural events, such as island nights and progressive dinners, to visiting local coffee roasters, the Cook Islands’ food tours are certainly a treat for the senses.

Arataki Organic Garden Tour

Arataki Organic Garden Tours offers a unique culinary experience in a local backyard. Start with a fresh local drink before exploring tropical fruits and vegetables, learning about local traditions, and discovering medicinal plants. Try coconut husking and taste the marshmallow-like uto.

Multiple tasting stations showcase garden-grown delights, culminating in a refreshing sugar cane treat. The tour concludes with light refreshments, including photo-worthy fruit platters and coconut drinks.

Rarotonga Progressive Dinner Tour

A must-do for foodies on Rarotonga, the “Progressive Dinner Tour” removes the barrier between “tourist” and “local” for an evening of authentic cuisine. Join Cook Islands Tours as they transport you across the island for a three-course dinner with each course in a different local home.

Sunrise Breakfast and Sunset Dinner on the Beach in Atiu

For a truly memorable dining experience, don’t miss the Sunrise Breakfast. Join Vito or Lucy for a lovely early morning experience at one of Atiu’s best coastal spots. Watch the sunrise while enjoying fresh fruit, pancakes and Atiu’s famous coffee at a beautifully set table.

Vito also offers a sunset dinner by the beach, featuring local umu-cooked delicacies. Both experiences require a minimum of two people and offer a unique taste of Atiu’s hospitality.

Living Like an Atiuan Culture Tour

Discover the true essence of island life by participating in the Living Like an Atiuan Culture Tour. This hands-on cultural afternoon, run by young entrepreneurs, offers a warm experience of fishing, food and storytelling.

Try local fishing techniques on a remote beach, cook your catch using traditional methods, and learn the art of plate weaving.

Share stories with friendly hosts and gain insight into the customs that shape everyday life in this tranquil corner of the Cook Islands. It’s a true off-the-beaten-path adventure, perfect for those seeking genuine cultural immersion.

Island Nights in Rarotonga, Aitutaki and Atiu

The energetic dancing from the island’s warriors and princesses is only part of the experience of a cultural show, otherwise known as an “island night”. The other part is devouring plate after plate of all kinds of traditional Cook Islands dishes from the buffet prepared in an umu, i.e. a Polynesian underground oven.

Rarotonga, Aitutaki and Atiu‘s cultural shows can be found in various resorts, as well as at the historical site of Highland Paradise or the overwater venue of Te Vara Nui Village. See the 10 Best Island Nights in Rarotonga & the Cook Islands to compare your options.

Markets: Punanga Nui, Muri Night Market, Mangaia Friday Morning Market and More!

There are many opportunities to sample street food and local treats at the markets of the Cook Islands. The most popular is the vibrant Punanga Nui Market on Saturday (7 am to 12 pm) in Avarua (Rarotonga), while the Muri Night Market offer Asian and Pacific street food with entertainment also on Rarotonga.

On the outer islands, markets can also be found on Mangaia bright and early on a Friday morning, as well as on Mitiaro. Find out more about the location of the markets and when they take place in the 5 Best Markets in Rarotonga & the Cook Islands.

Rarotonga Brewery Tour

Brewed on Rarotonga, Cook Islands Lager is the signature brew of the Rarotonga Brewery. Just across the road from the Edgewater Resort, the brewery is open Monday to Saturday for free beer tastings and from Monday to Friday for brewery tours.

Private Dining Experiences on the Beaches of Rarotonga and Aitutaki

A foodie experience essential for couples, imagine it’s just you and your loved one indulging in a lovingly prepared meal under the stars with your toes in the sand! Choose a candlelit dinner in a private pavilion on the edge of the Aitutaki Lagoon Private Island Resort or dine under the stars on a secluded private deck at Aitutaki Escape.

On Rarotonga, the adults-only Crown Beach Resort & Spa offers private dining under a gorgeous decorated gazebo on the beach. Many more resorts with private dining are listed in the 11 Best Foodie Experiences on Rarotonga and Aitutaki.

Atiu Coffee Tours

Who would have thought that the tiny island of Atiu was the best place to go in the Cook Islands for a cuppa?! Join Atiu Island Coffee for a delightful coffee tour, allowing you to learn about the coffee bean growing process, what makes Atiu perfect for growing arabica beans and how to hand roast them.

You’ll also learn about the secret ingredient that makes Atiu’s coffee unique! The tour concludes with a taste of the good stuff along with yummy pikelets and coconut cream!

Umu Tours on Rarotonga and Atiu

For a hands-on experience where you learn how to make traditional Polynesian cuisine, join a cultural tour with Tumutoa Tours and Umu Experience on Rarotonga or Punarea Culture Tours on Atiu. These tours encourage you to prepare an umu, an underground oven where food is slow-cooked, wrapped in banana leaves, as well as taste the good stuff once it’s complete!

Learn more in the 12 Best Foodie Experiences on Rarotonga and Atiu.

More Food Tours in the Cook Islands

And that’s not all the food scene of the Cook Islands has to offer. Check out alternative food tours, such as:

• Making some “fruitful” discoveries on an inland walk with Ariimoana on Rarotonga
• Joining an Atiu tumunu bush beer session or a tumunu tour with Atiu Safari & Fishing Tours, Atiu Villas, Anatakitaki Cave Tours, or Kia Orana Bungalows
• Indulging in a gourmet platter anywhere on Rarotonga with Island Platters
• Fishing for dinner on Rarotonga, Aitutaki or Atiu
• Hunting for dinner on Atiu with Punarea Culture Tours
• Trying a famous Mangaian doughnut on Mangaia
• Treating the tastebuds at Rarotonga’s cafes, food trucks and restaurants…

… For elaboration on most of these activities, check out the 10 Best Foodie Experiences in the Cook Islands.

More About the Best Places to Eat in the Cook Islands

Admittedly, the outer islands of the Cook Islands have a pretty limited choice when it comes to dining options, but Rarotonga (and Aitutaki to some extent) more than make up for it with an array of restaurants, cafes, markets and more. Here are more details about the best places to eat in the Cook Islands in categories of the best restaurants, best cafes, best vegan and vegetarian options and more.

The Best Restaurants in the Cook Islands

Check out some of our top picks for the best restaurants in the Cook Islands.

On The Beach (OTB) – Rarotonga

On The Beach (OTB) at Manuia Beach Resort in Arorangi offers a polished yet casual beachside dining experience. Open daily, OTB serves breakfast, lunch, and dinner, with a tempting snack menu during Happy Hour.

The restaurant prides itself on using local, organic produce and fresh ingredients in their cocktails. Be sure to try their NZ$69 three-course fine dining dinner special, featuring standout dishes like vegetable terrine and indulgent desserts. On Sundays, enjoy a BBQ, dessert buffet, and the island’s largest fire show.

Falafel Shack – Rarotonga

Falafel Shack is a laid-back eatery nestled right on the beach, offering casual Middle Eastern and fusion fare in a relaxed setting. With seating under shady trees and your toes in the sand, it’s an ideal spot to linger, eat, and even swim. The menu focuses on affordable, fresh meals like falafel, kebabs, shawarma, and spring rolls, with vegetarian and meat options.

Customise your order with extra falafel balls and sides. The friendly, unpretentious vibe and beachfront location make it a perfect sunny afternoon retreat.

Charlie’s – Rarotonga

Behind the colourful shipping container seen from the roadside hides a cool beachfront cafe. Charlie’s (Titikaveka) offers irresistible prices to go with their irresistible burgers, salads, huge sandwiches, snack plates and sharing plates.

Castaway Beach Bar – Rarotonga

Castaway Beach Bar at the Castaway Resort (Arorangi) is a casual beachside eatery known for its broad island-style menu. You’ll love their Castaway Skewers and Grill, where you can choose your meat, sauce, greens and side (called kinaki).

Don’t miss the daily happy hour from 2 pm to 6 pm with cocktail specials and beer buckets – perfect for the outdoor tables right on the sand! Food service starts from 2 pm daily, and free Wi-Fi is available.

The Anchorage Restaurant Bar & Cafe – Rarotonga

For a night of Pacific cuisine done right, head to The Anchorage Restaurant Bar & Cafe (Arorangi). Nestled in gardens beside the Sunset Resort, the restaurant offers a relaxed, undercover dining atmosphere, along with friendly staff.

Their seafood options are a highlight, especially the sesame seed-crusted tuna with coconut rice, but there’s plenty on the menu to suit all tastes.

Sandals Restaurant & Barefoot Bar – Rarotonga

The restaurant of the Pacific Resort Rarotonga, Sandals Restaurant & Barefoot Bar (Muri) is open to guests and non-guests alike. Dine alfresco by Muri Beach, in an elegant dining hall or at the casual Barefoot Bar. Either way, you have access to the same Pacific and internationally-inspired menu with something for everyone. Try the “Pacific Sizzler”; you’ll hear it before you see it coming!

RSC Beachfront Bar & Brasserie – Rarotonga

Home of the Rarotonga Sailing Club, RSC Beachfront Bar & Brasserie (Muri) offers a casual setting for a relaxed meal with friends and family. While the general crowd is catered to with burgers, wraps and some decent vegetarian options, the dishes that really “wow” are the seafood, meat lovers and antipasto platters.

Rapae Bay Restaurant – Aitutaki

When it comes to fine dining in Aitutaki, book yourself a table at the  Pacific Resort Aitutaki‘s Rapae Bay Restaurant (Amuri) at least once. Elevated over the beach and gazing across the lagoon on Aitutaki’s sunset coast, Rapae Bay offers the ideal setting for a more sophisticated evening, as well as the menu to match. The restaurant is open every night from 6 pm to 9 pm.

The Boat Shed Bar & Grill – Aitutaki

For a casual dinner, entertainment and drinks, head to the local watering hole of The Boat Shed Bar & Grill (Ootu Beach).

Blue Lagoon Restaurant – Aitutaki

The Aitutaki Lagoon Private Island Resort is home to the Blue Lagoon Restaurant, serving standout mains like grilled yellowfin tuna steak and coconut-based curries. Sip on vibrant cocktails such as the “Blue Aitutaki” or opt for a shared dining experience. Don’t miss the island drum dance shows on Mondays and Thursdays.

Kura’s Restaurant – Atiu

Kura’s Restaurant, nestled at Atiu Villas, offers a unique dining experience on Atiu. Open nightly at 7 pm (except Sundays), it serves a two-course set menu family-style at long tables. Booking by 1 pm is essential. The licensed bar opens 30 minutes before dinner, contributing to the warm, communal atmosphere. For a special treat, join a Stringband Night (minimum 10 people) or arrange a private show.

For more restaurants to choose from, check out The Best Places to Eat on Rarotonga: 10 Best Restaurants and The Best Places to Eat on Aitutaki: 10 Best Restaurants on Aitutaki.

The Best Cafes in the Cook Islands

For coffee, sweet treats and lunchtime delights, check out these cafes in the Cook Islands.

The Cafe – Rarotonga

Sip tea in vintage teaware and browse oddities at “The Cafe” (Avarua), a quaint courtyard cafe in the historic Beachcomber Building. With the Bergman Gallery nearby, there’s more than coffee to entice you.

The Lucky Rooster – Rarotonga

The Lucky Rooster is a popular eatery in Avarua, open weekdays and Saturday mornings. Enjoy all-day breakfast and lunch in a casual setting with free WiFi. The menu caters to various dietary needs, offering dishes from coconut pancakes to poke bowls. Don’t miss their early morning takeaway coffee service!

Avatea Cafe – Aitutaki

Discover the charming Avatea Café, a casual inland garden oasis in Aitutaki. Open Monday to Saturday for brunch, lunch and dinner, this contemporary fusion eatery boasts an island twist. Sip on an array of espresso coffees, teas, iced drinks, and tropical smoothies served in funky cups.

Don’t miss their mouthwatering seafood platter with “island fries”. Enjoy the alfresco atmosphere and browse the quaint gift shop at its secluded location near Tautu village.

Koru Cafe – Aitutaki

Koru Café (Ootu Beach) is a popular casual eatery open daily from 7 am. It offers a diverse menu for breakfast and lunch, featuring their own farm eggs, house-baked toast, and hearty dishes like the “Ararua Fresh” salad and “Aumai Pulled Pork Burger”. Don’t miss their extensive drinks menu, including espresso coffees. Their Bakehouse Pop-Up, open Monday to Thursday mornings, is also worth a visit.

Get more inspiration from the 10 Best Cafes on Rarotonga and the 10 Best Cafes & Takeaways on Aitutaki.

The Best Vegan and Vegetarian Restaurants in the Cook Islands

For more sustainable food choices, these are our top picks for vegan and vegetarian food in the Cook Islands.

Beluga Cafe – Rarotonga

While the team at the Beluga Cafe (Arorangi) are happy to curate vegan alternatives to dishes across the menu, their “vegan plate” is to die for with chickpea fritters, seasonal produce, hummus and more tempting finger food.

Kai & Co. – Rarotonga

Kai & Co. in Avarua offers a delightful vegetarian option, the “Veggie Mama”. This crispy veggie patty comes with dill cream cheese, sweet chilli sauce, purple onion, local tomato, rainbow slaw and lettuce on a brioche bun with fries. Vegans can request a modified version for an extra charge.

Lighter treats like banana bread and macaroons might be available, while smoothies such as “Master Mango” and “Berry Bebe” could suit plant-based diets (depending on the milk used).

TLC Café – Rarotonga

TLC Café (Arorangi) is a vibrant daytime spot in Rarotonga, known for its creative coffee and food truck-style offerings. Open Tuesday to Friday (7:30 am to 1:30 pm), it’s a cheerful place for vegetarians and vegans, with plant-based milk alternatives and a range of meat-free options.

Be sure to try their popular Umu Pies and signature “Coconut Toa Delight” at the Punanga Nui Market on Saturdays. With its local twists on café classics, TLC is perfect for a creative caffeine fix or tasty island snack.

Find more vegan and vegetarian options, also in Aitutaki, in the Rarotonga & the Cook Islands for Vegans & Vegetarians + 10 Best Restaurants.

The Best Markets and Food Trucks in the Cook Islands

As for street food and affordable takeaways, some of the highlights include the following.

Muri Night Market – Rarotonga

The best market for local and international street food is the Muri Night Market, happening on Tuesday, Wednesday, Thursday and Sunday evenings from 5 pm. It’s when the island’s food trucks gather together for a whirlwind of tastes.

Punanga Nui Market – Rarotonga

The vibrant Punanga Nui Market (Avarua) is the place to be on a Saturday morning. Try an array of tropical produce, smoothies and other treats at the food stalls, as well as browse plenty of locally-crafted souvenirs.

Palace Takeaways – Rarotonga

And don’t miss Palace Takeaways (Avarua) for their famous Wednesday NZ$3.50 burgers!

Aquila Takeaway – Aitutaki

For those on a budget or wanting a more locals experience, try the cheap and cheerful takeaways of Aitutaki, such as Aquila Takeaway (Amuri) which uses relatively high-quality ingredients, especially for the price.

Aunty Odeez – Aitutaki

We also like Aunty Odeez (Amuri), a low-key restaurant near the beach serving local fish dishes, wraps, burgers and smoothies lovingly presented.

For more street food options, check out The Top Cheap Eats on Rarotonga and The Top Cheap Eats on Aitutaki, while more market listings can be found in the 5 Best Markets in the Cook Islands.

The Best Homemade Meals and Homestay Meals in the Cook Islands

That’s right, you don’t have to go to a restaurant to sample the cuisine of the Cook Islands. For an authentic cultural experience surrounding food, stay at one of the homestays/guesthouses on the outer islands or join the Progressive Dinner Tour.

Progressive Dinner Tour – Rarotonga

Just about the only way to experience “homemade meals” in the tourist hotspot of Rarotonga, the Progressive Dinner Tour takes you to various local homes to dine on an entree, main then dessert.

Babe’s Place – Mangaia

Babe’s Place includes three meals a day for guests: breakfast is a selection of local fruit, bread/cereal and jam (sometimes Mangaia doughnuts), while dinner is a small buffet of local dishes with something different to try each night. Lunch is less exciting, usually sandwiches.

Divine Retreat – Mitiaro

While breakfast is included at Mitiaro’s most contemporary guesthouse, your hosts at Divine Retreat are happy to put on a spread of local food for an affordable extra cost.

Vivian’s Homestay – Mitiaro

Another homestay on Mitiaro, Vivian’s Homestay not only provides ample food for guests to power them through the day (and the next) but the guesthouse is also famous for its Friday “bush beer” nights.

Many more guesthouses and homestays across the Cook Islands offer just-as-scrumptious meals, most of which you can find listed in the 10 Best Guesthouses in the Cook Islands.

Local Food in the Cook Islands and Where to Try Traditional Food

The Cook Islands caters to a wide range of tastes and international styles of cooking, predominantly Asian but also including European and American. When it comes to the roots of the Cook Islands; the traditional meals and ingredients that have gone mostly unchanged for centuries, the Cook Islands certainly has its fair share of dishes.

Traditional Meals of the Cook Islands

One of the easiest dishes to find is ika mata, raw fish marinated in coconut cream with a few other spices or chillis for extra flavour. You’ll find ika mata available as an entrée at many restaurants across the Cook Islands, hopefully, presented in a coconut shell for a truly authentic island look!

Pronounced “po-kay”, poke is a sweet traditional Cook Islands dish usually made with banana but can also be made with pawpaw, pumpkin, sweet potato (kumara), breadfruit or taro. The banana is baked with arrowroot (maniota) and coconut cream.

A refreshing side to any dish in the Cook Islands, curried pawpaw or banana salad is a concoction of either pawpaw (papaya) or banana with mayonnaise, curry powder and mango chutney or some other variation. It’s a sweet-tasting sensation that surprisingly works!

Rukau is a traditional favourite in the Cook Islands, which is taro leaves cooked in coconut cream with a few other flavourings to lift the dish. The taro leaves have to be cooked just right or else the natural prickly texture won’t feel so good on the way down. Luckily, all of the “mamas” in the Cook Islands are highly skilled when it comes to cooking up the perfect rukau.

Where to Try Traditional Food in the Cook Islands

The best places to try traditional Cook Islands food is at “island nights” – see the 7 Best Island Nights in Rarotonga & the Cook Islands, the Progressive Dinner Tour, as well as on the outer islands while doing homestays or staying in guesthouses (see “The Best Homemade Meals and Homestay Meals in the Cook Islands” above).

Some restaurants across Rarotonga and Aitutaki feature dishes like ika mata and curried pawpaw salad on their menus, such as Sandals Restaurant & Barefoot Bar (Rarotonga), Kikau Hut (Rarotonga), Tuakata Café (Rarotonga), The Brasserie – Edgewater Resort & Spa (Rarotonga), The Boat Shed (Aitutaki) and Avatea Cafe (Aitutaki) – just to name a few.

See more dishes to try, as well as where to try them, in the Traditional Rarotongan Food: 10 Foods to Try in the Cook Islands. You can also check out some fruit to sample in the 15 Exotic Fruits in the Cook Islands You HAVE to Try!

Self-Catering in the Cook Islands

So, what about if you want to cater for yourself? Perhaps you have food allergies that you’d like to keep in check (if it’s a gluten allergy, then check out The Gluten-Free Guide to the Cook Islands). Or maybe you just want to save some money.

Whatever the reason, self-catering is totally viable on the islands of Rarotonga, Aitutaki, Atiu, Mangaia, Mauke and Mitiaro but not on any other outer islands. You have the most choice of grocery stores on Rarotonga and Aitutaki, so these are your best islands for a fully self-catered holiday.

As mentioned, food and ingredients are available to buy at supermarkets and grocery stores across selected islands, typically stocked with New Zealand and Australian imports with the occasional local baked goods and local produce.

As self-catering is such a big topic to cover, we have a separate guide in A Guide to Supermarkets & Food Shopping in the Cook Islands. You also might like to know about bringing food to the Cook Islands, which you can read up on in our guide, Taking Food to the Cook Islands: What You Need to Know.