Cook Islands Family Holiday Guide
A Cook Islands holiday delivers that rare mix of tropical beauty, genuine local culture, and a travel pace that works beautifully with kids. Think jungle walks in flip-flops, lagoon swimming without crowds, beaches that belong to everyone (not just resorts), and locals who genuinely love welcoming families.
Located in the South Pacific northeast of New Zealand, the Cook Islands sit between French Polynesia and American Samoa. There are 15 islands in total, with international flights arriving into Rarotonga, the perfect starting point for exploring further afield.
If you’re wondering what makes a Cook Islands holiday special, or trying to decide which island in the Cooks suits your family best, you’re in the right place.
👉 Looking for inspiration rather than a guide? Browse our Cook Islands articles below instead:
Why the Cook Islands are great for family travel
The Cook Islands feel like the South Pacific before mass tourism arrived, but with enough comfort to keep everyone happy.
Why families love a Cook Islands holiday:
- No snakes (yes, really)
- No buildings taller than a coconut tree
- Beaches are public and uncrowded
- Kids are welcome everywhere
- Safe swimming lagoons and gentle adventure
- Easy island travel without stress
You can slow right down here or stay surprisingly active. Swim in cave pools, hike jungle trails, learn to snorkel, race hermit crabs, swing from banyan tree roots, and still have plenty of time to do absolutely nothing at all.
Cook Islands facts (at a glance)
Capital: Avarua (Rarotonga)
Population: Approximately 17,000
Official languages: English & Cook Islands Māori
Time zone: GMT-10
Landmass: Approximately 236 km² (all islands combined) spread over 2.2 million square kilometres of ocean
Currency: New Zealand Dollar (NZD)
Emergency number: 999
Religion: Predominantly Christian
Electricity: 240V AC (same as Australia & NZ)
Wi-Fi: Available in most hotels and cafés, but expensive and limited
Where to go in the Cook Islands (main islands for families)
Rarotonga
Best for families wanting a bit of everything on their Cook Islands holiday, with beaches, waterfalls, easy transport, snorkelling, dining, and accommodation options for all budgets.
Aitutaki
Home to one of the world’s most beautiful lagoons. Perfect for lagoon cruises, snorkelling, and slow island days. Less about attractions, more about jaw-dropping scenery.
Atiu
Ideal for adventurous families. Rugged makatea cliffs, deserted coves, caves, wildlife, and zero crowds.
Mauke
Our personal favourite Cook Islands holiday destination. Wild, welcoming and wonderfully untouched, with banyan trees, cave swimming, and genuine cultural connection.
Things to do on a Cook Islands family holiday
Whether you’re travelling with toddlers, teens, or somewhere in between, a holiday to the Cook Islands offer plenty of family-friendly experiences without the overwhelm.
Popular family activities include:
- Lagoon snorkelling and swimming
- Waterfall hikes
- Cave pools and hiking
- Scooter and buggy rides
- Cultural island nights
- Hermit crab racing
- Banyan tree swinging (yes, really)
Family-friendly accommodation
From self-contained apartments to beachfront resorts, the Cook Islands have holiday accommodation that works well for families.
Family-tested favourites:
- White House Apartments (Rarotonga) – self-contained, near Aroa Beach
- Pacific Resort Rarotonga – great location, family-friendly
- Ri’s Retreat (Mauke) – welcoming, authentic, and comfortable
- Atiu Villas – best family villas on Atiu
- Resort Tava’e (Aitutaki) – beachfront with room for families
Browse family-friendly Cook Islands accommodation here:
Best time to visit the Cook Islands
Dry season: April to November
Warmer, wetter months: December to March
While many guides suggest May to August for a holiday, the truth is the Cook Islands are warm year-round. We visited in March/April and still enjoyed plenty of sunshine between tropical showers.
Family tip: Even in the wet season, rain often comes in short bursts. Besides, kids don’t mind swimming in the rain, especially when it’s not cold.
Getting there and getting around
Getting to the Cook Islands
Flights arrive into Rarotonga from:
- New Zealand – search flights from New Zealand
- Australia – search flights from Australia
- Los Angeles – search flights from LA
- Tahiti – search flights from Tahiti
The outer islands are serviced by Air Rarotonga.
Getting around
- Scooters: The most common transport on the outer islands (kids ride pillion)
- Car hire: Easy and affordable on Rarotonga & Aitutaki
- Bus: Circles Rarotonga in both directions, family passes available
Driving tip: You’ll need a Cook Islands driver’s licence if you wish to drive on your holiday. Pop into the Rarotonga police station and they’ll issue you one on the spot.
Dining with kids
Eating out is relaxed and family-friendly. Highlights include:
- Muri Night Markets (Rarotonga)
- Beachside cafés and casual dining
- Local burgers and takeaway on the outer islands
Self-catering is a great way to manage costs, especially with kids. Groceries are expensive, but fresh produce often comes straight from someone’s backyard. Especially on the outer islands, which are only serviced by a cargo ship once a month.
Itineraries and day trips
- 5–7 days in Rarotonga with a lagoon day trip
- Add 2–3 nights in Aitutaki for lagoon time
- Combine Rarotonga with Atiu or Mauke for adventurous families
Budgeting for your trip
Currency: New Zealand Dollar
The Cook Islands is not considered a budget holiday destination, but it’s also not as expensive as other South Pacific destinations such as Fiji and French Polynesia. Flights to the outer islands can add up quickly however, the good news is, Rarotonga is simply stunning and you’ll still have an amazing Cook Islands family holiday without jetting off to the less populated islands.
Cost-saving tips:
- Book self-contained accommodation
- Eat out selectively
- Travel slower and stay longer
- Take advantage of free activities such as swimming and snorkelling
- Avoid peak-season travel
Cook Islands with kids on YouTube
Useful resources
A Cook Islands family holiday offers something increasingly rare. It’s a destination that feels safe, relaxed, welcoming, and deeply connected to nature and community.
Whether you’re floating in a turquoise lagoon, hiking to a waterfall, or watching your kids race hermit crabs on the beach, the Cook Islands make it easy to forget your worries and really enjoy your family holiday.
Useful resources:
- Cook Islands Tourism
- Air Rarotonga
- Island Hopper Vacations (outer island specialists for the Cook Islands)
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