11 Traditional Pacific Islander Foods to Try in 2025
Islander food delivers exciting, vibrant and deep flavors that hit all the right culinary notes, making every bite an experience worth bragging about. But what makes Pacific Islander food stand out? Maybe it’s the fresh-off-the-boat seafood, the sun-kissed fruity options or the way every dish feels like a warm island welcome, bursting with tradition and plenty of heart.
Whatever it is, one thing’s for sure — you need to try it at least once! From smoky dishes cooked using ancient techniques to tropical, coconut and vanilla-infused treats that taste like sunshine, we’ve rounded up 11 must-try dishes that prove Islander food is in a league of its own. Whether you love savory, sweet or somewhere in between, there's something for you to sink your teeth into. Ready to eat like a local? Let’s dive in!
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11 Pacific Islander Foods to Try
1. Palusami
Palusami is a traditional Pacific Islander food where tender taro leaves offer a comforting wrap around a luscious coconut milk filling, often with added onions for extra flavor. A staple in Samoan, Tongan and Fijian cuisine, it’s traditionally baked in an umu (earth oven), allowing the flavors to meld into a melt-in-your-mouth experience.
Offering an authentic taste of Polynesian tradition, palusami is deeply tied to the islands’ love for taro — a sacred crop that fed early settlers and shaped Pacific Islander cuisine. If you ever land an invite to a Polynesian celebration, consider yourself lucky because this rich, coconut-laced dish is a must-try. Often served with smoky meats and fresh seafood, it effortlessly brings the community together, one flavorful bite at a time.
2. ‘Otai
‘Otai is the ultimate Pacific Islander treat — part drink, part dessert and 100% nature’s bounty. A beloved staple from Tonga, this fruity beverage was traditionally made with grated watermelon and coconut. Over time, variations featuring pineapple, mango, passionfruit and a splash of coconut milk or water emerged, adding even more tropical flair. Blended, it becomes a naturally sweet, slightly pulpy drink — hydrating and delicious.
‘Otai is every bit a staple Islander food, embodying hospitality and tradition. Often served at celebrations or feasts, it provides a much-needed cool escape from the tropical heat. With its fruity flavors and refreshing kick, this one’s a must-try if you ever find yourself on this side of the world, under the shade of swaying palm trees.
3. Kopai Esi
Simple yet satisfying, kopai esi (papaya dumplings) puts a fruity spin on traditional kopai, which are basic flour dumplings. A staple in Pacific Islander cooking, this Islander food combines soft, doughy dumplings with the natural sweetness of papaya — known as esi in Samoan and Tongan. The dumplings, made from simple flour and water, are gently boiled until tender, then simmered in a rich coconut milk sauce infused with ripe papaya for a comforting, subtly sweet treat.
A sprinkle of papaya seeds, toasted coconut, and fresh mint balances flavor and texture in this comforting, aromatic Islander food. The subtle crunch, nutty richness and refreshing contrast make every bite even more satisfying. You’ll typically find this tasty Islander food served at celebrations and family gatherings where dessert brings the whole family together!
4. Sapasui
Of course, Samoa’s take on stir-fried noodles, sapasui, had to make this list of Islander foods to try. This flavor-packed dish seamlessly blends Chinese influence with Pacific Islander flavors — a nod to early Chinese immigrants who arrived with ingredients like vermicelli noodles and introduced chop suey to Samoa. Over time, locals added their unique touch to this Islander food, creating a distinctly Samoan dish that remains a beloved staple.
Made with silky rice noodles tossed with tender strips of chicken or beef, a splash of soy sauce, garlic, ginger and a medley of seasonings, it’s a dish that’s not to be missed. With bold flavors, generous portions and deep cultural roots, sapasui is the perfect example of the rich fusion found in Samoan cuisine.
5. Cream of Laupele Soup
Cream of laupele soup is a silky, nourishing dish that puts the spotlight on laupele, a cherished Pacific Island leafy green similar to spinach but packed with even more earthy goodness. This velvety soup blends laupele leaves with creamy coconut milk, onions and garlic, creating a rich, comforting dish that feels like a warm hug. Sometimes garnished with breadfruit for extra heartiness, it’s pure comfort in a bowl.
The rich, smooth texture pairs beautifully with the slightly nutty, herbaceous flavor of laupele. Pair it with crispy yam chips or as part of a hearty meal and you’ve got a dish that perfectly embodies the essence of Islander food — simple, wholesome and deeply satisfying.
6. Pani Popo
If you’re craving the ultimate Samoan sweet treat, pani popo is exactly what you need. While bread itself isn’t unique, pani popo is undeniably Samoan, with its soft texture and sauce coating giving it a signature island touch.
These soft, fluffy rolls are baked until perfectly golden and then drenched in a velvety coconut sauce that doesn’t believe in the concept of too much indulgence. Each bite blends pillowy bread with coconut richness, making it hard to stop at just one.
Traditionally served warm, these buns are a favorite for breakfast and dessert — but don’t let that stop you. Anytime you need a little pick-me-up, don’t hesitate to reach for one! With deep roots in Samoan home baking, pani popo is an Islander food that brings people together, filling kitchens with the irresistible aroma of coconut and freshly baked bread.
7. Rourou Balls
Making another delightful appearance, taro leaves (rourou) are put to good use once again in rourou balls. This bite-sized traditional Pacific Islander food starts with finely chopped taro leaves blended with coconut milk, onion, garlic, fresh herbs and regional seasonings. The mixture is then shaped into balls and lightly fried or steamed.
Each rourou ball is a soft, savory bite packed with earthy goodness, coconut richness and a hint of spice, with every bite delivering incredible island flavors. Whether you snack on them solo, dip them into a tangy sauce or pair them with a meal, they’re a delicious nod to Fiji's knack for turning simple, homegrown ingredients into something downright irresistible.
8. Loco Moco
For a no-fuss, hearty Islander food that hits the spot, look no further than loco moco. This Hawaiian classic layers fluffy white rice with a juicy hamburger patty, a perfectly fried egg and a hearty pour of rich, savory brown gravy. One bite is all it takes to see why loco moco is a true Islander staple that many locals proudly call their go-to comfort food.
With every bite your taste buds are greeted with a perfect mix of umami goodness, from the creamy yolk to the satisfying chew of the patty. What started as an affordable, filling meal in the 1940s has since become an iconic Islander food, beloved in diners and home kitchens across Hawaii.
9. Ika Lolo
There’s no Islander food that captures the harmony of fresh seafood and silky coconut milk quite like ika lolo. After all, the name itself translates to “coconut fish,” with ika meaning fish and lolo meaning coconut milk.
This coastal Islander recipe features tender cuts of meaty fish — often mahi mahi or cod — gently simmered in a rich coconut milk broth with diced onions, garlic, ginger and herbs. Once it’s had time to simmer, you’re left with a beautifully aromatic dish where the sweetness of fish and coconut come together in perfect harmony.
Ika lolo pairs well with rice or boiled root vegetables. For many coastal communities, it’s not just Islander food — it’s a beloved staple.
10. Oka
Think the perfect raw fish dish doesn’t exist? Meet oka. This must-try Islander food is fresh, vibrant and packed with authentic flavors, plus it’s incredibly easy to prepare. Bite-sized raw fish marinate in coconut milk and lime juice with onions, tomatoes, and cucumbers. The result is a creamy, tangy dish with bold flavors that speak for themselves.
Traditionally, oka holds a special place at the to‘ona‘i (Sunday meal) table, the most important meal of the week, which says everything about how beloved this dish truly is. Not to be confused with ceviche or poke, oka is deeply rooted in traditional Islander food, where fresh seafood is more than just a meal — it’s a way of life. Served chilled, it’s the ultimate tropical bite — light, flavorful and perfect for hot island days.
11. Talautu
Talautu is a traditional dessert from Papua New Guinea that makes for an excellent palate cleanser. This refreshing recipe features a vibrant blend of young coconut flesh, coconut juice, papaya, pineapple, kumquat and a sprinkle of mint leaves placed inside a jar before freezing. The result is a chilled fruity dessert that’s too good to pass up.
Some variations of this Islander food incorporate coconut milk for a creamier texture, while others take on a drier, toffee-like consistency. You can add vanilla for extra aroma or keep it classic — either way, this sweet treat is as fun to make as it is to eat.
Learn To Cook Pacific Islander Cuisine
If you’re ready to cook like a true Pacific Islander, cooking classes near you make it super easy to dive in. You can also check out online cooking classes if you prefer to learn from home. An esteemed chef will be on hand to guide you through every step, from nailing essential techniques to unlocking the bold, authentic flavors that define traditional Islander food.
Whether you’re whipping up sun-kissed Islander food or exploring new cuisines, both international and close to home, you’ll pick up game-changing skills that make cooking more fun (and delicious). When it comes to Islander food, there’s no better way to appreciate it than by cooking — and eating — it yourself.
It’s no secret that Islander food is all about fresh ingredients, inviting flavors and deep-rooted traditions and these 11 must-try Islander foods prove just that. From rich, coconut-drenched buns to impossibly fresh fish that practically winks at you, every bite tells a story of culture and belonging.
Whether you’re in the mood for something hearty, sweet or packed with island spice, there’s always a dish that hits the spot. Think slow-cooked dishes lovingly wrapped in beloved leaves, vibrant drinks bursting with fruit and fusion noodles infused with bold, savory flavors. No matter what you crave, Islander food delivers.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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