13 Traditional Pacific Islander Foods to Try in 2025

Poke, taro, ulu and laulau — while you may recognize some of these Pacific Islander food staples, these dishes are just a glimpse into a proud culture steeped in family, community and tradition. 

Whether you’ve tasted Polynesian food before or are new to Islander food, join us in celebrating the flavors of the Pacific, from Hawaii to Samoa, Tonga and the Philipines. We’ll explore traditional dishes like savory kalua pork, palusami and hearty arroz caldo, each offering a unique taste of Asian American and Pacific Islander heritage.

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• Traditional Pacific Islander Food
• Pacific Islander Snacks
• Islander Food FAQs

Traditional Pacific Islander Food

1. Kulua Pork

Kalua pork is a classic Hawaiian dish often prepared for special occasions and family gatherings. The cooking process involves roasting a whole pig in an underground oven known as an imu. 

Seasoned only with Hawaiian sea salt, the pig is slow-cooked for hours until the meat is nice, tender and infused with a smoky flavor.

2. Palusami

This dish is a favorite across the Pacific, known as luau in Hawaii and lu in Tonga. Traditionally, it's slow-cooked in an underground oven called an umu, which gives it a deep, smoky flavor. 

At its core, it’s a rich, creamy dish made with taro leaves and coconut milk two essentials in Pacific Islander cuisine that bring bold flavor and serious comfort.

3. Tinola

Tinola is a comforting Filipino chicken soup featuring ginger, garlic and fish sauce. The broth is light yet rich and it’s traditionally packed with malunggay leaves (also known as moringa), though bok choy makes a great substitute. 

Whether served on its own or alongside jasmine rice, quinoa or wild rice, this nourishing Pacific islander food is perfect for chilly evenings or when you need a pick-me-up.

4. Sapa Sui

If you love noodle dishes, sapa sui is a must-try. This Samoan classic features rice noodles tossed with chicken, beef or even canned corned beef, all flavored with soy sauce and aromatic seasonings.

According to the Auckland Museum, its origins trace back to Chinese immigrants, but over time, sapa sui has become a beloved part of Islander food menus enjoyed in Samoa and beyond.

5. Arroz Caldo

Loaded with ginger, garlic and soul-warming flavors, this Filipino rice porridge is the ultimate comfort Islander food. But what makes it such a timeless favorite is that it’s endlessly customizable. 

You can top it with crispy tofu, soft-boiled eggs or crunchy shallots. Swap out the chicken for smoked tofu, or experiment with quinoa, wild rice or even cauliflower rice.

6. Scrambled Egg Curry

This Indian-inspired dish takes your everyday eggs and levels them up with warm spices and a rich, savory sauce. It’s the ultimate lazy lunch idea or quick weeknight dinner hack.

While it’s a great option for egg lovers, you can also swap the eggs for paneer or chickpeas to make it a delicious addition to your vegetarian Indian food lineup. Wrap it up in a whole-wheat tortilla or grab some frozen paratha from the Indian market, and don’t forget a dollop of yogurt on top!

7. Spicy Vegetable Lo Mein

Quick, satisfying and easy to customize, this dish is a great way to bring Islander cuisine to your table. This vegetable-packed dish stir-fry combines soft noodles with a mix of fresh vegetables, all tossed in a savory, slightly spicy sauce. 

To keep your lo mein from turning mushy, be sure to drain the noodles well before adding them to the pan and skip the sriracha for a milder flavor.

Pacific Islander Snacks

8. ʻOta ʻika

Tonga’s take on ceviche, ʻota ʻika, is a refreshing raw fish salad with a signature twist: coconut milk. Similar to Tahiti’s poisson cru, this dish combines fresh fish with citrus juice, which essentially "cooks" the fish, then adds coconut milk for a smooth, tropical finish. 

Some versions even include a splash of seawater for an extra hit of natural saltiness. If you’re a seafood lover, this is one Pacific Islander food you can’t skip.

9. Pani Popo

If you've never had pani popo, you're missing out on one of the most indulgent coconut treats out there. These Samoan coconut buns are soft, fluffy and baked in a sweet, creamy coconut sauce that soaks into every bite.

Whether you have them for breakfast, afternoon tea or a midnight snack, one thing’s for sure; you’ll want extra sauce for dipping!

10. O’tai

Nothing says summer refreshment quite like ‘otai, a traditional Tongan fruit drink that’s both hydrating and delicious. This tropical beverage is a sweet blend of coconut milk, water and pulped fruit — usually watermelon, mango, pineapple and/or coconut.

11. Poi

Poi is a well-known Pacific Islander food made from the taro plant, a starchy root vegetable that, according to the University of Hawaii, has been a staple Pacific islander food for generations. The dish is prepared by mashing cooked taro and gradually mixing in water until it reaches a smooth, sticky consistency. 

Its color ranges from light purple to deep violet, depending on the variety of taro used, and it can be enjoyed fresh when it’s naturally sweet or left to ferment for a slightly tangy flavor. Traditionally, poi is served alongside fish but you can also enjoy it with bread or buns.

12. Banana Poke

Think those mushy, overripe bananas are only good for banana bread? Think again. In the Cook Islands, they’re turned into banana poke — a rich, creamy dessert made by boiling bananas with coconut cream, arrowroot and a bit of sugar. 

If bananas aren’t your thing, poke can also be made with pawpaw or pumpkin for a different take on this, one of the most much-loved Islander food recipes.

13. Kava 

No list of traditional Pacific Islander cuisine would be complete without kava. Once reserved for important ceremonies, this earthy drink is now enjoyed throughout the Pacific for its relaxing effects. 

Preparing it is simple: just steep kava powder in water, knead the mixture for about 10 minutes and strain.

Islander Food FAQs

What Is Islander Food?

If you’ve ever checked out an Islander food menu, you’ll notice a lot of the same ingredients pop up across different Pacific cultures. Think foods that give you energy, like taro, yam, breadfruit, cassava, sweet potato, banana, plantain, pandanus and arrowroot. 

However, what’s a special-occasion dish in one place might be everyday comfort food in another. This mix of traditions makes Islander cuisine a rich, diverse experience with unique yet connected flavors.

What Food Do Cook Islanders Eat?

Islander cuisine in the Cook Islands is all about fresh, simple flavors. Locals enjoy plenty of fresh fish, tropical fruits and superfoods like taro and cassava. 

Coconut, whether grated or in creamy coconut milk, is a key ingredient in many Islander food recipes. Popular options include ika mata (raw fish marinated in lime and coconut milk) and curried eke (octopus in a rich curry sauce).

What Are Some Samoan Foods?

If you're visiting Samoa soon, get ready for a cuisine filled with fresh tropical fruits, vegetables, local meats and seafood straight from the ocean. 

You’ll find traditional Pacific Islander food like taro, green bananas, fish and chicken, along with roasted pig for a true island feast, not to mention delicious Pacific Islander snacks like banana cakes and refreshing fruit poi drinks.

The Pacific Islands are a melting pot of cultures, each with its own traditions and customs. One thing that unites them all is the deep importance of food in daily life. From family gatherings to community celebrations, Polynesian food and other Islander dishes have always been at the heart of these traditions. These beloved Islander food staples have been passed down through generations, offering a delicious way to experience the flavors and history of the Pacific. 

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