Top 25 Must Try Foods in Trinidad and Tobago

Today we will explore my list of Must Try Foods in Trinidad and Tobago.

My name is Ria, and I’m a proud Trinidadian. I’ve been a food blogger for almost 15 years, but more importantly, I’ve enjoyed and studied the rich, diverse flavors of Trini food my entire life.

There’s no one more qualified to introduce you to the must-try dishes of Trinidad and Tobago. Whether you’re visiting our islands or attempting to recreate these iconic dishes at home, here are the foods, snacks, and appetizers—whatever you prefer to call them—that you must try first. Many of these dishes are also incredibly popular on my blog and social media, making them a true representation of the Top 25 Must-Try Dishes in Trinidad and Tobago!

And don’t worry, my lists of must-try desserts, snacks, and tropical fruits are coming soon!

Your culinary journey begins as soon as you land. First stop: doubles. Picture this: soft, warm bara filled with savory channa (chickpeas), topped with tamarind, bandhania or mango chutney, and maybe a dash of pepper sauce, washed down with a cold Solo, a local soft drink. It’s the Trinidadian way. There’s nothing like enjoying doubles from a vendor by the roadside, with the tropical heat and the sounds of the island around you.

Next, you can’t have our sada roti without the right accompaniments. Whether it’s paired with chokas or our Traditional vegetarian and vegan dishes, it’s an essential part of any Trinidadian breakfast or dinner. Similarly, fried shark or fried fish is incomplete without the perfect fried bake, crispy on the outside when hot yet soft inside—this pairing is a must.

After your hearty breakfast or snack, it’s time for lunch, and nothing says lunch like a comforting pot of curry chicken, curry goat, curry shrimp, curry beef, curry duck, or curry fish. The rich, aromatic curries paired with paratha roti, dhalpuri, rice or oil down make the perfect meal. And to elevate the flavor, add some curry aloo, mango talkarie, curry mango or pumpkin talkarie. The balance of flavors are uniquely Trinidadian.

Weekend Trips

If you’re visiting over the weekend, the market is a must. Start your Saturday morning with a visit to the bustling stalls filled with fresh produce, spices, local drinks and goodies. Alternatively, head to Debe in Penal for a true taste of Trini Indian delicacies, such as saheena, kachori, aloo pie or baiganee. There you will also find some tasty desserts, but that’s a whole other post.

A Day at the Beach

For an unforgettable coastal experience, drive up to Maracas Bay, where you can taste fresh fry bake and shark or fried shrimp and French fries. The sight of the turquoise sea and the sound of the waves crashing as you bite into that crispy, flavorful shark will stay with you forever. On the way there, stop by the Oyster man, Roast Corn Man, Coconut Water Man, Snow Cone Man or Chow Man for a refreshing snack—perhaps a chow made from mango, pommecythere, Portugal, local plum or pineapple, spiced up with chadon beni (bandhania / culantro) and fiery hot pepper.

Friday or Saturday Nights

Friday or Saturday night calls for something a bit more indulgent. Souse, geera pork, or black pudding and hops bread—all Trinidadian street food staples—should not be missed. Don’t know what they are? You’ll definitely want to stick around and subscribe to get all the details!

Sunday Breakfast

If you’re still in town on Sunday, a traditional coconut bake and buljol (salted fish) or smoked herring and tomatoes breakfast is the perfect way to start the day. A cup of cocoa tea is a must to wash down that meal.

A Trini Sunday Lunch

Afterward, why not stay for a traditional Sunday lunch? Trinidadian Sunday lunches are legendary, often featuring dishes like stewed chicken, curry duck, curry home fowl or stew pork, callallo, stewed red beans, potato salad, macaroni salad, macaroni pie or boiled ground provisions, cooked with love and care. Or, you might join a pooja or visit a temple for a taste of vegetarian feast known as “prayers food.” It’s a true spiritual and culinary experience.

These dishes are not just meals—they’re memories. The foods we grew up with, the flavors that bring us comfort, and the dishes that fill our hearts with nostalgia. We can’t help but feel a deep sense of longing (or tabanca) when we haven’t had them for a while. But these flavors, this food, is what keeps us grounded, no matter where we are in the world.

During the week, don’t miss a visit to one of our gorgeous beaches. Pack up your trunk with pelau (a rich, one-pot dish of rice, peas, and seasoned meat), curry duck or stewed chicken with buss-up-shut (paratha roti). Relax in the sand, sip on a cold drink or local beer, and enjoy a delicious meal as the sun and sea surround you.

Head on Over to Tobago

If you make it to Tobago, you must try the island’s famous curry crab and dumplings—the crab is bursting with flavor, and paired perfectly with soft and chewy dumplings to soak up that curry sauce. Afterward, don’t forget to get someone to make you a hearty bowl of fish broth with fresh catch from the ocean.

Can you picture it now? Feel the magic of these experiences and understand why this list means so much to me? I spent days curating it to ensure you get the best of what Trinidad and Tobago has to offer. These are the flavors I’ve known and loved for a lifetime.

The Renowned Food Traveler

Even renowned food traveler Mark Wiens enjoyed many of these dishes on his tour of Trinidad and Tobago. If he can fall in love with them, you will too!

So, forget the other lists and start your culinary adventure here. Whether you’re visiting Trinidad or readying your pots and pans to create your own Trini experience at home, it’s time to dive into the bold, flavorful cuisine that has shaped my life. It’s the food that sparked my love for cooking, the food that has nourished me for over half a century.

These represent just a small sampling of the incredible dishes we have to offer. Many more delicious meals didn’t make this list—not because they aren’t worthy, but simply because this is just a teaser. This website is a work in progress, and there’s much more to come as we continue to share the full richness of our cuisine.

Welcome to my Trinidad and Tobago—your gateway to a world of unforgettable tastes and experiences!

Must Try Foods in Trinidad and Tobago – The List

Appetizers / Breakfast

1. Savory Delicacies – A trip to Debe, Penal, any of the markets or central Trinidad will introduce you to these delicious offerings. Best eaten hot, right on the spot, and paired with mango or tamarind chutney, or topped or stuffed with channa.

• Doubles – A beloved street food featuring two soft, fried baras (flatbreads) generously filled with spicy curried chickpeas (channa), often topped with tangy chutneys, fiery pepper sauce, and cool cucumber slices.
• Pholourie – Delightful deep-fried balls made from split pea flour, served with a variety of vibrant chutneys, reflecting the Indian influence in Trinidadian street food culture.
• Aloo Pie – A deep-fried pastry generously filled with seasoned mashed potatoes, a beloved street food that highlights the Indian culinary heritage of the islands.
• Saheena – A crispy vegetarian delicacy made from dasheen or spinach leaves, carefully battered and deep-fried to golden perfection. A popular snack or appetizer showcasing Indian culinary influences.
• Kachori: A dense fritter made with ground split peas.
• Baiganee – Crispy fried eggplant slices, often served with chutney or dipping sauces, a delicious snack with roots in Indian cuisine.

2. Sada Roti enjoyed with Chokas and Vegetarian Dishes – A traditional breakfast spread featuring leavened sada roti served with a variety of chokas (roasted vegetable spreads) and classic Indian-inspired vegetarian dishes such as pumpkin talkarie, fry bodi, sautéed patchoi, cabbage and tomatoes. [See more here…]

3. Bake and Shark – A quintessential Maracas Bay beach food featuring crispy deep-fried shark meat nestled in freshly fried bake, typically dressed with lettuce, tomatoes, cucumbers, pineapple, and an array of zesty condiments like chadon beni sauce, pungent garlic sauce, ketchup, and fiery pepper sauce.

4. Coconut Bake, served with Buljol or Smoked Herring – A versatile breakfast or meal featuring bake, made in the oven or on the stove with rich coconut flavor, paired with a codfish salad (buljol) or smoked herring prepared with tomatoes, onions, and pepper. Complete the meal with a cup of local cocoa tea.

5. Accra (Salt Fish Fritters) – Crispy fritters made from salted cod also known as salt fish or salted fish, mixed with all purpose flour and fresh seasonings and deep-fried to golden perfection.

6. Chow – A vibrant street food consisting of fruits like mango, pineapple, portugal, chennet, or pommecythere, simply seasoned with salt, hot pepper, and chadon beni for a tangy, refreshing treat.

7. Oysters – Fresh, briny oysters harvested from Trinidad’s coastal regions, served with uniquely blended ketchup based cocktail sauces that showcase the island’s creativity when it comes to seafood.
8. Souse (Chicken Foot or Cow Heel Souse) – A tangy, refreshing pickled dish made with tender meat (often pig feet or chicken feet) prepared with crisp cucumber, spicy pepper, bandhania (chadon beni or culantro), and zesty lime juice. It’s served chilled as a distinctive local delicacy.
9. Pastelles – A Christmas culinary tradition with Venezuelan and Spanish roots, featuring seasoned meat encased in cornmeal, wrapped in banana leaves, and steamed to create a unique, flavorful parcel.

Lunch / Dinner

10. Curry Channa and Aloo, served with Paratha (Buss Up Shot) or Dhalpuri – A hearty, flavorful dish combining two favorites in one dish curry channa (chickpeas) and curry aloo (potatoes), served with paratha roti, known locally as Buss Up Shot or our beloved split peas stuffed roti, dhalpuri.

11. Curry Chicken Roti – A delicious dish featuring tender curry chicken wrapped in soft, freshly made roti, representing the perfect fusion of Indian and Caribbean culinary techniques. Curry chicken can also be served on a plate with roti on the side as well for those of you who do not favor wraps.

12. Other Roti Varieties – We have several delicious varieties to choose from:

• Dhalpuri Roti – A soft roti filled with ground, well-seasoned split peas, creating a rich and textured bread that pairs perfectly with curries.
• Paratha Roti – A soft, flaky, buttery flatbread, beaten to release layers, often served with savory accompaniments.
• Dosti Roti – A soft, thin, double or triple-layered roti traditionally prepared for special occasions, with a smooth, delicate texture.
• Aloo Roti – A hearty roti stuffed with cumin-spiced and well-seasoned mashed potatoes.

13. Trinidadian ‘Prayers’ Food – A special ceremonial meal served after religious occasions or at a wedding, typically featuring simple dishes that reflect the island’s creativity and skill. The offerings include carefully prepared vegan dishes and sweet treats that honor cultural and religious practices.

14. Traditional Sunday Lunch Spread – A grand Trinidadian tradition featuring a lavish midday meal that typically includes multiple dishes:

• Stew or Curry Meat – A flavorful choice between rich stews or spicy curries, often with chicken, beef, or pork.
• Callaloo – A dish made from dasheen leaves (taro), simmered with okra, pumpkin, and seasonings, often complemented by crab, chicken back, or salted meat, showcasing the depth of African-Caribbean cooking.
• Stewed Red Beans
• Macaroni Pie or Macaroni Salad
• Potato Salad
• Fried Rice or White Rice
• Boiled Provisions – Root vegetables and green fig (green banana) boiled to perfection.

15. Pelau – A one-pot culinary masterpiece combining tender meat (usually chicken), nutty pigeon peas or red beans, creamy coconut milk, veggies, and fresh seasonings.

16. Stewed Fish with Dumplings and/or Coocoo – A hearty seafood dish featuring tender fish stewed in a rich, well-seasoned tomato-based sauce, accompanied by soft, chewy flour dumplings or a cornmeal based coocoo that soak up the flavorful sauce.

17. Geera Pork and Geera Chicken – A slow-cooked spicy pork or chicken dish generously seasoned with geera (cumin) and fresh, simple seasonings.

18. Curry Cascadura – A small freshwater fish considered a local delicacy, typically prepared by currying. Local folklore claims consuming this fish ensures one’s return to Trinidad at the end of their days.

19. Curry Goat – A rich, deeply spiced curry featuring tender goat meat, slow-cooked with traditional Trinidadian spices, showcasing the profound Indian culinary influence.

20. Curry Duck – A complex and flavorful curry prepared with duck meat and a careful blend of traditional spices, representing the depth and sophistication of the island’s culinary heritage.

21. Oil Down & Curry Fish – A hearty stew made with breadfruit, salted meat, and vegetables, all cooked in creamy coconut milk.

22. Trini-style BBQ – Succulent meats marinated with homemade green seasoning, grilled to perfection and basted with a homemade BBQ sauce. See also BBQ pigtail and BBQ Lamb.

23. Soup – Choose from a variety of hearty soups, including Corn Soup, Chicken Soup, Beef Soup, Pigtail Soup, or Cow Heel Soup, brimming with sweet corn, provisions (root vegetables), and tender meat, beloved as a comfort food.

24. Curry Crab and Dumpling – A beloved seafood dish featuring fresh crab cooked in a flavorful curry sauce, served with soft, chewy flour dumplings to soak up the delicious gravy.

25. Fish Broth (Fish Brof) – Delicate pieces of fish simmered in a light broth made using provisions and fresh seasonings, with flour dumplings added at the end to make it more hearty and filling.

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I hope this list of the top 25 dishes from Trinidad and Tobago has inspired your taste buds and given you a deeper appreciation for the rich culinary traditions of this vibrant island nation. Whether you’re a seasoned fan of Trini food or new to the flavors of the Caribbean, there’s always something delicious to discover. Be sure to check out the recipes on this blog and subscribe (to my blog and to YouTube channel) for more tasty inspiration.

I’d love to hear from you—leave a comment below sharing your favorite Trini dish, your top 25 or let me know which ones you’re excited to try if you’re new to the flavors of Trinidad and Tobago. Happy cooking!

Must Try Foods from Trinidad and Tobago Gallery