Top 43 must-try dishes from Trinidad and Tobago
31.1.24
| Recipe by Renz
Craving a real taste of Trinidad and Tobago? From bake and shark to black
cake, we’re diving into 40+ dishes that make Trini food a whole vibe. Come for
the curry, stay for the chow!
Trinidad and Tobago is more than just sunshine and Carnival—our food scene is bold, vibrant, and rooted deep in culture. These twin islands bring together African, Indian, Chinese, European, and Indigenous influences to create a culinary mash-up unlike anywhere else in the Caribbean.
From doubles on a street corner to a full Sunday lunch with macaroni pie, callaloo, and stewed chicken, every dish has a story. Whether it’s a quick bite on the go or a feast that brings the whole family together, food in T&T is always about flavor, heritage, and community.
In this post, we’re diving into some of the best local dishes you’ll find in Trinidad and Tobago—ones we grew up with, crave often, and proudly share with the world. Let’s take a tasty journey through breakfast staples, street food classics, side dishes, sweets, and more.
Breakfast in Trinidad and Tobago isn’t just the most important meal of the day—it’s a full-on flavor party. Whether you're grabbing a bite before work or sitting down to a slow Sunday start, these traditional breakfast dishes bring bold, comforting flavors that’ll keep you full ‘til lunch (or make you want second breakfast).
A salty, smoky favorite, this preserved fish is often sautéed with onions, garlic, tomatoes, and peppers, then served with dumplings or ground provisions. It’s rich, intense, and the kind of breakfast that says, “I’m not playing today.”
Salted cod gets a fresh twist in this dish—flaked and tossed with tomatoes, onions, and peppers. Served warm or at room temperature, usually with fried bake or bread, this is a true Trini classic.
Eggplant never had it so good. Charred over an open flame until smoky, then mashed with garlic and onion, baigan choka is our Caribbean version of smoky baba ghanoush—and it hits every time, especially with sada roti.
Street food in Trinidad and Tobago is basically a national treasure. Whether you’re liming at a corner spot or heading home after a night out, these grab-and-go bites are flavor bombs that pack a serious punch. No cutlery needed—just vibes.
If you've been to Trinidad and didn’t eat a doubles… did you even go? Curried channa (chickpeas) sandwiched between two soft baras, topped with chutneys, pepper sauce, and maybe a little kuchela if yuh bold. Cheap, messy, magical.
Golden little balls of seasoned split pea batter, deep-fried to perfection and begging to be dipped in tamarind sauce or mango chutney. The snack that disappears in no time.
Think handheld potato pie. Mashed potato seasoned with curry and garlic, wrapped in dough, fried till golden, and served with chutney. Best eaten warm, preferably with pepper sauce sneaking up on you.
Not for the faint of heart—but very much for the party crew. Pickled pig trotters (or chicken feet) soaked in a briny lime-garlic-pepper bath, usually enjoyed cold. The cure for post-party regret.
A Maracas beach legend. Fried shark tucked into a fluffy fried bake, then loaded with all the toppings—garlic sauce, chadon beni sauce, pineapple, lettuce, even chow. Build your own adventure.
Trinidad’s version of blood sausage, made with pig’s blood, herbs, and rice, is usually grilled or fried. Hearty, spicy, and often found at weekend markets or special gatherings.
A savory and indulgent Trinidadian dish, barbecue pigtails are slow-cooked in a sweet and tangy barbecue sauce until tender. The result is a flavorful and hearty treat that showcases the island's love for bold and savory flavors.
In a Trini kitchen, sides aren’t just filler—they’re co-stars. Sometimes they even steal the show (looking at you, macaroni pie). These dishes bring balance, boldness, and plenty of belly-full satisfaction.
This curry combo of chickpeas and potatoes is the backbone of so many meals. Rich, well-seasoned, and soaking up all that coconut milk and masala goodness, it’s vegetarian comfort food at its finest.
Greens and rice? Yes, please. Spinach (or dasheen bush) cooked down and folded into rice, often with a little coconut milk or garlic, for a wholesome and easy side that sneaks in your veggies.
A creamy, earthy mix of dasheen bush, okra, coconut milk, and usually some crab or pigtail for good measure. It’s our version of spinach soup, but way more layered, and no Trini Sunday lunch feels complete without it.
Cornmeal meets okra in this firm but creamy dish that’s best served with stewed fish or callaloo. It holds its shape like polenta, but it tastes like home.
Cheesy, baked, and downright legendary. A proper macaroni pie has that golden crust, creamy inside, and enough flavor to stand on its own, or pair next to any meat dish.
The heart of any Trini meal lives in the pot—big, bubbling, and full of flavor. From deep stews to bold curries, these mains bring serious personality to the table.
This hearty, one-pot dish is built with breadfruit, dumplings, callaloo, pigtail, and coconut milk. Everything simmers down until it’s rich, thick, and soaked in flavor. It’s heavy, satisfying, and deeply comforting.
Whether it’s chicken, beef, or pork, we stew it with burnt sugar, aromatics, and love. The result? Deep, caramelized flavor that sticks to your ribs. Serve it with rice or ground provisions and call it a day.
Tobago’s national treasure. Blue crab simmered in curry sauce, served with soft, boiled dumplings. It’s messy, it’s rich, and it’s absolutely worth the effort of cracking shells for every bit of meat.
Pork seasoned up with a healthy dose of cumin (aka geera), garlic, pepper, and green seasoning, then sautéed until tender. This one’s peppery, earthy, and a favorite liming food for a reason.
This one-pot wonder is a classic. Rice, pigeon peas, seasoned meat (usually chicken), and coconut milk all come together in harmony. The rice gets that signature color from burnt sugar, giving it depth and just a hint of sweetness.
This isn’t your average curry. Curry duck is bold, spicy, and rich. Cooked low and slow with a heavy hand of green seasoning and hot pepper, it’s the dish you break out for limes and special gatherings.
When the Caribbean sun blazes or the holidays roll in, Trinbagonians know exactly what to pour. Our drinks aren’t just beverages—they’re part of the experience.
This ruby-red drink is a Christmas staple, but honestly, we’ll take it any time. Made by steeping dried sorrel petals with ginger, cloves, and spices, it’s tart, spiced, and refreshing over ice. Some people throw in a splash of rum, others keep it classic. Either way, refreshment is activated.
Thick, creamy, and protein-packed, peanut punch is one of those drinks that walks the line between snack and dessert. Made with peanut butter, milk, and spices, it's a favorite among students, gym-goers, and anyone who just wants a sweet pick-me-up.
This bold, rich drink starts with the iconic Guinness stout, then gets mellowed out with condensed milk, cinnamon, nutmeg, and sometimes a little vanilla. It's creamy, boozy (but not too much), and full of flavor. A big hit during holidays and celebrations, or just when you feel like treating yourself.
These bites might be small, but they pack serious flavor. Sweet, tangy, spicy—Trinbago snacks are made to hit every craving.
Sweet, tangy, sticky, and sometimes spicy—these little gems are made from tamarind pulp rolled with sugar and a hit of pepper if you like it with a kick. Every bite is a burst of nostalgia.
Crispy fried dough coated in spiced sugar syrup. Simple ingredients, serious flavor. Kurma is the kind of snack you eat straight out of the container, and suddenly it’s... empty?
Trinidadians will turn almost anything into chow. Mango, pineapple, cucumber—you name it. Tossed with lime juice, salt, pepper, garlic, and chado beni, it’s bold and refreshing with just the right amount of heat.
This isn’t just mango—it’s mango gone rogue. Pickled with sugar, salt, pepper, and sometimes food coloring, it’s tangy, chewy, sweet, and slightly spicy. A childhood favorite that never gets old.
In Trinidad and Tobago, the right sauce can make or break the whole plate. These condiments aren't just extras—they're essentials.
Creamy, garlicky, and straight-up addictive. This is the drizzle you didn’t know your bake and shark—or fries—was begging for.
Made with chadon beni (aka culantro), garlic, pepper, and lime. It’s bright, herbaceous, and has a kick that wakes up everything from roast fish to doubles.
Sweet meets sour with a little spicy attitude. This thick, sticky condiment is made from tamarind pulp and is the life of the party when paired with pholourie, aloo pies, or doubles.
We don’t just bake bread—we bake stories, comfort, and sweet nostalgia. From flaky roti to coconut-rich sweet bread, these are staples you’ll find in almost every Trini kitchen.
Moist, coconut-filled, and studded with raisins and mixed peel. This isn't your average loaf of bread; it's what you serve with a cup of tea when company comes over (or when you just want to feel fancy at home).
Rich, rum-soaked, and packed with blended fruits. This iconic Caribbean dessert is a holiday mainstay and practically a rite of passage at weddings and Christmas.
Fluffy on the inside, golden on the outside. Fry bake is your go-to for stuffing with saltfish, buljol, or just slapping on some butter and calling it breakfast.
Simple, soft, and perfect for scooping up chokas, curry aloo, or anything else with gravy. Think of it as the Caribbean version of a soft flatbread.
Whether it’s buss-up-shut (paratha), dhalpuri, or plain, roti is the MVP of every curry night. Thin, pliable, and ready to soak up all that saucy goodness.
Sticky, chewy, and spiced with cinnamon and nutmeg. Made with grated cassava and coconut, this dense dessert is a sweet tooth’s dream.
A little sweet, a little savory, and a whole lot of coconut. This thick, hearty bake is perfect for slicing and eating with cheese, butter, or stewed meat.
Our everyday bread roll—crusty on the outside, soft on the inside. Hops is the backbone of any quick breakfast or sandwich mission in a Trini household.
Whether you're looking to cure a hangover, survive a rainy day, or just keep a family tradition alive, Trini soups deliver warmth, flavor, and a whole lotta vibes.
A staple at parties, pan yards, and liming spots. Made with fresh corn, split peas, dumplings, and coconut milk, this slightly thick, flavorful soup is a fan favorite, especially on a Saturday evening.
Light but deeply flavorful, this clear soup is made with chunks of fresh fish, root vegetables, and herbs. It’s often served with a squeeze of lime and a dash of pepper sauce, because we don’t do bland.
Rich, gelatinous, and comforting. Cow heel soup is made with tender pieces of cow foot, root veggies, and dumplings, all simmered in a well-seasoned broth. It’s the kind of soup that makes you want to nap after.
Trinidad and Tobago’s food is more than just a meal—it’s a whole vibe. Every dish, from street snacks to Sunday lunch, carries a piece of our culture.
Whether you’re trying one for the first time or tasting a favorite again, may every bite bring you joy, and maybe even a little nostalgia.
Happy exploring!
Trinidad and Tobago is more than just sunshine and Carnival—our food scene is bold, vibrant, and rooted deep in culture. These twin islands bring together African, Indian, Chinese, European, and Indigenous influences to create a culinary mash-up unlike anywhere else in the Caribbean.
From doubles on a street corner to a full Sunday lunch with macaroni pie, callaloo, and stewed chicken, every dish has a story. Whether it’s a quick bite on the go or a feast that brings the whole family together, food in T&T is always about flavor, heritage, and community.
In this post, we’re diving into some of the best local dishes you’ll find in Trinidad and Tobago—ones we grew up with, crave often, and proudly share with the world. Let’s take a tasty journey through breakfast staples, street food classics, side dishes, sweets, and more.
Breakfast:
Breakfast in Trinidad and Tobago isn’t just the most important meal of the day—it’s a full-on flavor party. Whether you're grabbing a bite before work or sitting down to a slow Sunday start, these traditional breakfast dishes bring bold, comforting flavors that’ll keep you full ‘til lunch (or make you want second breakfast).
Smoked herring:
A salty, smoky favorite, this preserved fish is often sautéed with onions, garlic, tomatoes, and peppers, then served with dumplings or ground provisions. It’s rich, intense, and the kind of breakfast that says, “I’m not playing today.”
Saltfish buljol:
Salted cod gets a fresh twist in this dish—flaked and tossed with tomatoes, onions, and peppers. Served warm or at room temperature, usually with fried bake or bread, this is a true Trini classic.
Baigan choka:
Eggplant never had it so good. Charred over an open flame until smoky, then mashed with garlic and onion, baigan choka is our Caribbean version of smoky baba ghanoush—and it hits every time, especially with sada roti.
Appetizers/Street food:
Street food in Trinidad and Tobago is basically a national treasure. Whether you’re liming at a corner spot or heading home after a night out, these grab-and-go bites are flavor bombs that pack a serious punch. No cutlery needed—just vibes.
Doubles:
If you've been to Trinidad and didn’t eat a doubles… did you even go? Curried channa (chickpeas) sandwiched between two soft baras, topped with chutneys, pepper sauce, and maybe a little kuchela if yuh bold. Cheap, messy, magical.
Pholourie:
Golden little balls of seasoned split pea batter, deep-fried to perfection and begging to be dipped in tamarind sauce or mango chutney. The snack that disappears in no time.
Aloo pies:
Think handheld potato pie. Mashed potato seasoned with curry and garlic, wrapped in dough, fried till golden, and served with chutney. Best eaten warm, preferably with pepper sauce sneaking up on you.
Souse:
Not for the faint of heart—but very much for the party crew. Pickled pig trotters (or chicken feet) soaked in a briny lime-garlic-pepper bath, usually enjoyed cold. The cure for post-party regret.
Bake and shark:
A Maracas beach legend. Fried shark tucked into a fluffy fried bake, then loaded with all the toppings—garlic sauce, chadon beni sauce, pineapple, lettuce, even chow. Build your own adventure.
Black pudding:
Trinidad’s version of blood sausage, made with pig’s blood, herbs, and rice, is usually grilled or fried. Hearty, spicy, and often found at weekend markets or special gatherings.
Barbecue pigtail:
A savory and indulgent Trinidadian dish, barbecue pigtails are slow-cooked in a sweet and tangy barbecue sauce until tender. The result is a flavorful and hearty treat that showcases the island's love for bold and savory flavors.
Sides
In a Trini kitchen, sides aren’t just filler—they’re co-stars. Sometimes they even steal the show (looking at you, macaroni pie). These dishes bring balance, boldness, and plenty of belly-full satisfaction.
Channa and aloo:
This curry combo of chickpeas and potatoes is the backbone of so many meals. Rich, well-seasoned, and soaking up all that coconut milk and masala goodness, it’s vegetarian comfort food at its finest.
Bhagi rice:
Greens and rice? Yes, please. Spinach (or dasheen bush) cooked down and folded into rice, often with a little coconut milk or garlic, for a wholesome and easy side that sneaks in your veggies.
Callaloo:
A creamy, earthy mix of dasheen bush, okra, coconut milk, and usually some crab or pigtail for good measure. It’s our version of spinach soup, but way more layered, and no Trini Sunday lunch feels complete without it.
Coo Coo:
Cornmeal meets okra in this firm but creamy dish that’s best served with stewed fish or callaloo. It holds its shape like polenta, but it tastes like home.
Macaroni Pie:
Cheesy, baked, and downright legendary. A proper macaroni pie has that golden crust, creamy inside, and enough flavor to stand on its own, or pair next to any meat dish.
Entrees
The heart of any Trini meal lives in the pot—big, bubbling, and full of flavor. From deep stews to bold curries, these mains bring serious personality to the table.
Oil down:
This hearty, one-pot dish is built with breadfruit, dumplings, callaloo, pigtail, and coconut milk. Everything simmers down until it’s rich, thick, and soaked in flavor. It’s heavy, satisfying, and deeply comforting.
Stewed meat:
Whether it’s chicken, beef, or pork, we stew it with burnt sugar, aromatics, and love. The result? Deep, caramelized flavor that sticks to your ribs. Serve it with rice or ground provisions and call it a day.
Curry crab and dumplings:
Tobago’s national treasure. Blue crab simmered in curry sauce, served with soft, boiled dumplings. It’s messy, it’s rich, and it’s absolutely worth the effort of cracking shells for every bit of meat.
Geera pork:
Pork seasoned up with a healthy dose of cumin (aka geera), garlic, pepper, and green seasoning, then sautéed until tender. This one’s peppery, earthy, and a favorite liming food for a reason.
Pelau:
This one-pot wonder is a classic. Rice, pigeon peas, seasoned meat (usually chicken), and coconut milk all come together in harmony. The rice gets that signature color from burnt sugar, giving it depth and just a hint of sweetness.
Curry duck:
This isn’t your average curry. Curry duck is bold, spicy, and rich. Cooked low and slow with a heavy hand of green seasoning and hot pepper, it’s the dish you break out for limes and special gatherings.
Beverages
When the Caribbean sun blazes or the holidays roll in, Trinbagonians know exactly what to pour. Our drinks aren’t just beverages—they’re part of the experience.
Sorrel drink:
This ruby-red drink is a Christmas staple, but honestly, we’ll take it any time. Made by steeping dried sorrel petals with ginger, cloves, and spices, it’s tart, spiced, and refreshing over ice. Some people throw in a splash of rum, others keep it classic. Either way, refreshment is activated.
Peanut punch:
Thick, creamy, and protein-packed, peanut punch is one of those drinks that walks the line between snack and dessert. Made with peanut butter, milk, and spices, it's a favorite among students, gym-goers, and anyone who just wants a sweet pick-me-up.
Guinness punch:
This bold, rich drink starts with the iconic Guinness stout, then gets mellowed out with condensed milk, cinnamon, nutmeg, and sometimes a little vanilla. It's creamy, boozy (but not too much), and full of flavor. A big hit during holidays and celebrations, or just when you feel like treating yourself.
Snacks
These bites might be small, but they pack serious flavor. Sweet, tangy, spicy—Trinbago snacks are made to hit every craving.
Tamarind balls (tambran balls):
Sweet, tangy, sticky, and sometimes spicy—these little gems are made from tamarind pulp rolled with sugar and a hit of pepper if you like it with a kick. Every bite is a burst of nostalgia.
Kurma:
Crispy fried dough coated in spiced sugar syrup. Simple ingredients, serious flavor. Kurma is the kind of snack you eat straight out of the container, and suddenly it’s... empty?
Chow:
Trinidadians will turn almost anything into chow. Mango, pineapple, cucumber—you name it. Tossed with lime juice, salt, pepper, garlic, and chado beni, it’s bold and refreshing with just the right amount of heat.
Red mango:
This isn’t just mango—it’s mango gone rogue. Pickled with sugar, salt, pepper, and sometimes food coloring, it’s tangy, chewy, sweet, and slightly spicy. A childhood favorite that never gets old.
Sauces/Condiments
In Trinidad and Tobago, the right sauce can make or break the whole plate. These condiments aren't just extras—they're essentials.
Garlic sauce:
Creamy, garlicky, and straight-up addictive. This is the drizzle you didn’t know your bake and shark—or fries—was begging for.
Chadon beni sauce:
Made with chadon beni (aka culantro), garlic, pepper, and lime. It’s bright, herbaceous, and has a kick that wakes up everything from roast fish to doubles.
Tamarind sauce (Tambran sauce):
Sweet meets sour with a little spicy attitude. This thick, sticky condiment is made from tamarind pulp and is the life of the party when paired with pholourie, aloo pies, or doubles.
Bread & Cakes
We don’t just bake bread—we bake stories, comfort, and sweet nostalgia. From flaky roti to coconut-rich sweet bread, these are staples you’ll find in almost every Trini kitchen.
Sweet bread:
Moist, coconut-filled, and studded with raisins and mixed peel. This isn't your average loaf of bread; it's what you serve with a cup of tea when company comes over (or when you just want to feel fancy at home).
Black cake:
Rich, rum-soaked, and packed with blended fruits. This iconic Caribbean dessert is a holiday mainstay and practically a rite of passage at weddings and Christmas.
Fry bake:
Fluffy on the inside, golden on the outside. Fry bake is your go-to for stuffing with saltfish, buljol, or just slapping on some butter and calling it breakfast.
Sada roti:
Simple, soft, and perfect for scooping up chokas, curry aloo, or anything else with gravy. Think of it as the Caribbean version of a soft flatbread.
Roti:
Whether it’s buss-up-shut (paratha), dhalpuri, or plain, roti is the MVP of every curry night. Thin, pliable, and ready to soak up all that saucy goodness.
Cassava pone:
Sticky, chewy, and spiced with cinnamon and nutmeg. Made with grated cassava and coconut, this dense dessert is a sweet tooth’s dream.
Coconut bake:
A little sweet, a little savory, and a whole lot of coconut. This thick, hearty bake is perfect for slicing and eating with cheese, butter, or stewed meat.
Hops bread:
Our everyday bread roll—crusty on the outside, soft on the inside. Hops is the backbone of any quick breakfast or sandwich mission in a Trini household.
Soups
Whether you're looking to cure a hangover, survive a rainy day, or just keep a family tradition alive, Trini soups deliver warmth, flavor, and a whole lotta vibes.
Corn Soup:
A staple at parties, pan yards, and liming spots. Made with fresh corn, split peas, dumplings, and coconut milk, this slightly thick, flavorful soup is a fan favorite, especially on a Saturday evening.
Fish broth:
Light but deeply flavorful, this clear soup is made with chunks of fresh fish, root vegetables, and herbs. It’s often served with a squeeze of lime and a dash of pepper sauce, because we don’t do bland.
Cow heel soup:
Rich, gelatinous, and comforting. Cow heel soup is made with tender pieces of cow foot, root veggies, and dumplings, all simmered in a well-seasoned broth. It’s the kind of soup that makes you want to nap after.
Trinidad and Tobago’s food is more than just a meal—it’s a whole vibe. Every dish, from street snacks to Sunday lunch, carries a piece of our culture.
Whether you’re trying one for the first time or tasting a favorite again, may every bite bring you joy, and maybe even a little nostalgia.
Happy exploring!
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