Cook Islands with kids – our guide

Cook Island holidays really are about the simple things in life. Visiting deserted islands by boat, beach combing for beautiful shells, splashing about in the amazingly warm water -just spending time as a family. Our Cook Island holiday with kids was wonderful. The Cook Islands get under your skin and you soon find you’re on ‘Island Time’ yourself and only wish you could stay that way. Read our ultimate guide to the Cook Islands with kids here.

Cook Islands holidays – a perfect family break

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About the Cook Islands

The Cook Islands lie in the South Pacific Ocean and are self governing but linked to New Zealand. They are a series of 15 islands and have a policy of no hotel taller than a coconut tree which keeps them all feeling like beautiful islands still.

Rarotonga is the main island and as such has the most facilities and things going on but all of the islands have something unique about them. They are the best opportunities to feel shipwrecked, in luxury.

There is an unmistakable Polynesian vibe on the islands and they have history and culture. There’s also an amazing cafe culture and some fabulous restaurants.

• Best Time to Visit: April to October (cooler, dry season), though the islands are pleasant year-round.
• Flight Time: Direct flights to Rarotonga are available from New Zealand, Australia, and Los Angeles.

Guide to all the islands

The Cook Islands are made up of 15 islands, divided into two groups: the Southern Group and the Northern Group. Here’s the full list:

Southern Group (More Populated and Accessible)

1. Rarotonga
   • The main island and hub of the Cook Islands. Home to the capital, Avarua.
2. Aitutaki
   • Known for its stunning turquoise lagoon.
3. Atiu (Enuamanu)
   • Famous for caves, coffee plantations, and birdlife.
4. Mangaia
   • The oldest island in the Pacific, with limestone caves and cliffs.
5. Mitiaro (Nukuroa)
   • Known for freshwater pools and a quiet, traditional lifestyle.
6. Mauke (Akatokamanava)
   • Renowned for its lush vegetation and flower gardens.
7. Palmerston Island
   • A remote coral atoll with a population descended from one family.

Northern Group (Remote and Sparsely Populated)

8. Manihiki
   • Known as the “Island of Pearls” for its black pearl farming.
9. Penrhyn (Tongareva)
   • The largest atoll in the Cook Islands, with a vast lagoon.
10. Pukapuka
    • A culturally distinct island with unique traditions and dialects.
11. Nassau
    • A small, isolated island with no lagoon, only accessible by boat.
12. Rakahanga
    • Sister atoll to Manihiki, also involved in pearl farming.
13. Suwarrow (Suvorov)
    • An uninhabited national park and bird sanctuary.
14. Takutea
    • An uninhabited island, protected as a bird reserve.
15. Tongareva (Penrhyn)
    • Known for its enormous lagoon and traditional way of life.

Most tourists visit the Southern Group, especially Rarotonga and Aitutaki, due to their accessibility and infrastructure. The Northern Group islands are remote and require special arrangements to visit.

 

What to do in the Cook Islands

There’s plenty to do in the Cook Islands but it’s also somewhere to really enjoy the tranquillity and calmer side to life. Definitely bear this in mind when you’re planning a trip.

If you’re visiting the Cook Islands with kids you’ll find they enjoy so much about the natural environment here.

Rarotonga

• Take a glass bottom boat ride
• Have a go at various water sports. The sea water in the Cook Islands is the temperature of bath water so it’s the perfect place to try some out. We took our little boy out on a canoe a couple of times which he loved.
• To find out a little more about the cultural heritage of the islands there is the Te Vara Nui Village Tour & Cultural Show. This comes highly recommended.

We visited with a nearly two-year old in tow so we kept it fairly simple. We took a drive around the island – which took about an hour and was a great way to get our bearings.

It was really interesting to see  the whole of Rarotonga and we stopped off for food at a really lovely little restaurant and gardens. The Maire Nui Gardens was perfect for a run around and some cake (their cheesecake is legendary).

Aitutaki

If you can head off of Rarotonga then a trip to Aitutaki is well worth it. Much quieter than the main island there are still beautiful beaches and some wonderful restaurants and the perfect opportunity to enjoy more of the island vibe. You can also make it to the islet of One Foot Island and get a very unique stamp in your passport for visiting too.

5 reasons to visit the Cook Islands

• They are completely unique
• There is no where better to relax and feel away from the world
• The food here is amazing
• The sea water is like bath water
• The hotels are beautiful

Where to stay in the Cook Islands with kids

Rarotonga hotels

If you’re looking for Rarotonga accommodation there is plenty for every budget and if you’re in the Cook Islands with kids there’s plenty for them too.

For luxury accommodation consider Moana Sands Beachfront Hotel which is in a stunning location or we really recommend the Pacific Resort Rarotonga which we stayed in (and also the sister hotel in Aitutaki which is currently adults only). It was set on Muri beach and came complete with a kid’s club (which we didn’t use) and canoes for free hire. We had a lovely little villa with a separate lounge area and a little crab who lived outside our terrace.

For mid range in Rarotonga there is the Aroa Beachside and the The Edgewater Resort and Spa.

There is a little budget accommodation in the Cook Islands, try the Sunrise Beach Bungalows or Sea Breeze Bunglaows also looks great.

Where to stay in Aitutaki

In Aitutaki we again stayed with the Pacific Resort Group at the Pacific Resort Aitutaki and the private villa was just breathtaking (you can read our full review of the Pacific Resort Aitutaki here). This hotel was less set up for children but they couldn’t have been more welcoming to our nearly two year old – they even purchased a baby bath for us to use as he didn’t like showers and the villas didn’t come with baths. This hotel has since become adult only.

Try also Tamanu Beach Aitutaki and Aitutaki Village for less expensive options.

Read more: A review of the Pacific Resort Aitutaki Cook Islands

What to eat in the Cook Islands

As a vegetarian I was really concerned about food on the Cook Islands but I definitely shouldn’t have worried. We ate so well.

I tried amazing new dishes like bread fruit lasagne and restaurants were quick to whip me up special dishes packed full of fresh veggies and tasty coconut sauces. The food was absolutely delicious.

There were very few children’s meals but our son just shared our food and there was always plenty to go around. My partner, who eats fish, was in food heaven with all of the amazing fresh and unusual seafood on offer.

Don’t miss:

• Ika Mata: A mild, kid-friendly raw fish dish marinated in coconut cream and lime.
• Fresh Tropical Fruits: Papaya, mango, and bananas are abundant and delicious.
• Coconut Treats: Sweet coconut pancakes and ice cream are a hit with kids.

What to buy in the Cook Islands

There are lots of beautiful shell bracelets and necklaces and also jewellery using the black pearls that the Cook Islands is famous for. Another Cook Island staple are hand carved ukuleles, one of which we bought for our little boy from a market on Rarotonga.

Top tips for visiting the Cook Islands with kids

Here are some of the tips we picked up from our visit.

Take what you need with you

Take all the essentials you need. Creams, medicines – even nappies (diapers) can be hard to find, particularly on the smaller islands.

We ran out of nappies on Aitutaki and did eventually track some down but it’s worth taking enough (and a few extras).

It’s also worth bearing in mind that nearly everything has to be imported from New Zealand and this pushes the prices up so essentials are worth bringing from home.

One word of warning, or note of interest, there are a lot of sea cucumbers in the Cook Islands. Beach shoes are an absolute necessity to avoid treading on them.

These were especially useful as one day a deadly Stone Fish had managed to get itself very close to the beach. This was a good reminder to keep something on our feet at all times.

Take snacks

We took lots of snacks which were really useful those first few days when we were jet-lagged and up at times when no one else was around. But remember that no fresh food is allowed into the Cook Islands and they do check your luggage on entry.

Enjoy island time

Get on ‘Island Time’ as quickly as possible. Our son slept on a little boat we hired on Aitutaki and learnt to have his afternoon naps in a hammock.

You just have to go with the flow and relax. Ultimately it’s amazing to realise how few things from home you need.

Our little boy spent lots of time searching out hermit crabs or looking for sea cucumbers (not hard to find). It was really lovely to be somewhere we made our own, simple fun and just enjoying the amazing setting we were in.

Getting there and getting around

Car hire in the Cook Islands

On both Rarotonga and Aitutaki we hired a car. It’s worth noting that car seats were available in Rarotonga (but really old) but not in Aitutaki.

If (when) I go again I would definitely bring our own car seat.  On the much smaller island of Aitutaki a car seat simply wasn’t available. We just held on to our nearly two year old as we drove around.

There really was hardly any traffic, but I would have much preferred to have our own car seat to rely on.

Taking the bus in the Cook Islands with kids

We did take the bus on Rarotonga. There is one that goes clockwise around the island and the other goes anti-clockwise.

They were really easy to flag down and run really regularly. Because of the bus it would be very easy to survive without a car on Rarotonga.

In Aitutaki if you want to leave your resort having a car is pretty much essential.

Flying between islands in the Cook Islands

To get between islands planes are generally the only way (you can go by boat, I looked into it, but they are a) expensive, b) infrequent and c) take forever).

The flight from Rarotonga to Aitutaki was probably the least enjoyable part of the whole trip. It was a really small plane, very bumpy and oh so scary.

They do have a really good safety record and it’s a really short flight. It is really worth it – Aitutaki is a magical island that shouldn’t be missed.

Flying to the Cook Islands

I’m not going to lie, the flights out were exhausting. Nearly 24 hours from the UK to Rarotonga, the largest island in the Cook Islands. I think next time I would break the flight in LA for at least a day or two. We did this on the way home and it definitely helped.

The jet-lag was pretty bad but it was easy to spend time relaxing (and recovering from it) there. ‘Island Time’ was something we heard a lot about and we soon fell into that relaxed way of living.

Frequently asked questions about the Cook Islands with kids

1. Is Rarotonga good for kids?

Rarotonga is wonderful with kids. The water is beautiful here to swim in and there are plenty of opportunities to see wildlife up close and personal. The people are so friendly and welcoming and there are lots of fun activities from boat trips to watersports.

2. When is the best time to visit the Cook Islands?

April to November are generally considered the best times to visit the Cook Islands. These are the dry months where the temperature is still warm but not too hot.

3. How long do you need in the Cook Islands?

It’s not easy to get to the Cook Islands so I would say spend as long as you can there. Certainly a week is minimum, two weeks plus is more preferable.

4. How safe are the Cook Islands?

In general the Cook Islands are very safe. There may be some petty crime (so good to watch your valuables when you’re on the beach etc).

Sample Family Itinerary (7 Days) for Cook Islands holiday

This is a 7 day itinerary. I would definitely suggest trying to make this a 14 day itinerary and have lots of beach days in between activity days.

1: Arrival in Rarotonga

• Settle into your accommodation and relax on the beach.
• Enjoy an early dinner at a beachfront café.

Day 2: Explore Muri Lagoon

• Spend the day kayaking, swimming, and snorkeling.
• Take a glass-bottom boat tour for underwater views without getting wet.

3: Discover Island Life

• Visit Punanga Nui Market and enjoy local treats.
• Explore the island by bus or car.

Day 4: Fly to Aitutaki

• Check into a family-friendly resort and relax.
• Take a stroll along the beach at sunset.

5: Lagoon Cruise

• Join a family-friendly lagoon cruise, stopping at snorkeling spots and One Foot Island.

Day 6: Back to Rarotonga

• Take it easy with a leisurely morning.
• Visit the cultural Te Vara Nui Village dinner show.

7: Departure

• Enjoy a last swim in the lagoon before heading to the airport.

Practical Information

• Currency: New Zealand Dollar (NZD).
• Language: English and Cook Islands Māori.
• Health: No vaccinations required, but bring insect repellent to protect against mosquitoes.

Your Cook Islands with kids check list

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We hope you’ve enjoyed our guide to the Cook Islands with kids. Why not see our feature the best places around the world to take your kids before they grow up.