Māori cuisine is one of Aotearoa (New Zealand) ‘s most distinct staples, embodying a rich culture and diverse cuisine which reflects a deep relationship of the Māori with the land, sea, and forests. Centuries later, traditional Māori foods have adapted, and things that were brought by European settlers to the land have found their way into Māori cuisine. However, they still hold the same cultural importance as they did of old.

If you’re travelling to New Zealand or want to learn about indigenous culinary traditions, here are some of the best traditional Māori foods and where to sample them.

Traditional Māori Ingredients

Root Vegetables and Wild-Harvested Plants

Māori brought a number of food plants from their homeland, Hawaiki, but also fed themselves from native plants:

  • Kūmara (Sweet Potato) – Brought to Aotearoa from Hawaiki and at home in the warmer climes of New Zealand. It comes in red, gold, and orange varieties and is a mainstay in many traditional dishes.
  • Pūhā (Sow Thistle) – A bitter raw wild green, usually eaten cooked with pork in a common dish called a boil-up.
  • Pikopiko (Fern Shoots) Known as “bush asparagus,” these thin young fern fronds have a slightly earthy flavour.
  • Harakeke Oil (Flaxseed Oil) – An omega-3 and essential fatty acid source commonly used in Māori culinary practices.
  • Mānuka (Tea Tree) – Origin of Mānuka honey, known for its healing properties and sometimes added to food for flavour.
  • Kawakawa (Pepper Tree) – A medicinal herb often brewed in tea or used to season food.

Seafood Specialties

New Zealand’s coastline provides an abundance of seafood, which plays a significant role in Māori cuisine:

  • Pāua (Abalone) – A treasured delicacy known for its firm texture and deep sea flavour.
  • Kōura (Crayfish) – A clawless relative of the lobster, commonly found in coastal areas.
  • Kūtai (Green-lipped Mussels) – Highly nutritious and known for their omega-3 content.
  • Tio (Oysters) – Bluff Oysters are the most famous variety, enjoyed fresh and briny.
  • Kina (Sea Urchin) – Prized for its rich, creamy roe, often eaten raw or with bread.

Game and Meat Dishes

Before European arrival, Māori hunted native birds and relied on wild game:

  • Tītī (Muttonbird) – A rare and highly prized seabird known for its strong, gamey flavour.
  • Kānga Kōpiro (Fermented Corn) – Corn soaked in water until it ferments, then cooked into a porridge.
  • Huhu Grubs – Traditional protein-rich larvae, eaten raw or lightly cooked.

Traditional Māori Dishes

Māori Dishes

Hāngī

Perhaps the most well-known Māori dish, hāngī is a traditional earth oven meal where meat (chicken, lamb, pork, or seafood) and vegetables (kūmara, potato, pumpkin) are wrapped in leaves, placed on hot stones in an underground pit, and slow-cooked for hours. The result is tender, smoky-flavoured food infused with natural juices.

Where to Try:

  • Te Puia, Rotorua – A cultural experience that includes a traditional hāngī and a cultural performance.
  • Mitai Māori Village, Rotorua – Offers an authentic hāngī feast paired with Māori storytelling.

Boil-Up

A hearty stew made with pork, potatoes, watercress (kōwhitiwhiti), and dumplings (doughboys), boil-up is a comforting dish that reflects the fusion of traditional and European influences.

Where to Try:

  • The Hāngī Shop, Auckland – Serves traditional boil-up dishes alongside hāngī.
  • Māori Kitchen, Wellington – A contemporary take on classic Māori dishes.

Rēwena Bread

This traditional sourdough-like potato bread has a slightly tangy flavour due to its fermentation process. It is often eaten with butter, jam, or as a side to savoury dishes.

Where to Try:

  • Kapai, Wellington – A café specializing in traditional Māori food.
  • Local Māori markets and food festivals – Often feature rēwena bread as a speciality item.

Pāua Fritters

A favourite street food, pāua fritters are made by mincing abalone and mixing it with flour, egg, and seasonings before frying to crispy perfection.

Where to Try:

  • Kaikōura Seafood BBQ – Known for its fresh seafood and famous pāua fritters.
  • The Crab Shack, Wellington – Offers a delicious take on this traditional dish.

Modern Takes on Māori Cuisine

While traditional methods still have their place, many modern chefs are rethinking Māori cuisine, adding indigenous ingredients to contemporary dishes. The best places to witness this culinary evolution include:

  • Hiakai, Wellington — A fine-dining restaurant that crafts traditional ingredients into modern dishes, run by the acclaimed chef Monique Fiso, who is of Māori descent.
  • Amok, Auckland — Mixes native ingredients with modern New Zealand fare.
  • Gatherings, Christchurch — A plant-based restaurant that incorporates Māori foraged ingredients

Conclusion

Māori cuisine represents a window into the history and culture of Aotearoa, with dishes steeped in generations-old traditions and a rich connection between the land and sea. So whether that involves venturing into a hāngī, snacking on fresh seafood or enjoying Māori modern fusion, these flavours speak to the tale of New Zealand’s Indigenous heritage. If you get a chance, delve into this and taste your Māori food heritage.