WHEN TO VISIT
Kauai’s shoulder season months where you can expect the best weather with the least crowds are April, May, August, September, & October. The weather on Kauai is fairly stable all year round transitioning from high 70s in the winter to high 80s in the summer.
Rainfall is most common October through January but most rainfalls are brief and mighty, followed by sunshine and rainbows!!
You will find the most affordable flights to Hawaii from the mainland during the shoulder seasons listed above.
HOW TO GET AROUND
My recommended way to get around is by renting a car, and booking through Turo makes it super easy! You simply choose your car on their app, and it’s waiting for you in a parking lot near the airport when you arrive. As a Genius member on Booking.com, I also enjoy discounts on airport car rentals, which is another great option—though it can sometimes involve longer wait times compared to Turo.
On previous trips, I’ve gotten around without a rental car by using the bus and Ubers, which is definitely doable but not ideal. The buses are relatively easy to navigate, and if you’re staying near the beach or in Princeville, there will be plenty within walking distance depending on your itinerary.
DINING
**Every spot has gluten-free options!
HANALEI BREAD COMPANY
A vibrant breakfast spot located in the heart of Hanalei, offering a delicious variety of toasts, bowls, smoothies, coffee, and freshly baked bread and pastries made daily. I've personally enjoyed their coffees and chais, along with their tasty gluten-free pastries!
RUSSELLS
For all things plant based, fresh, and delicious go to Russels! Located in the town of
Kapa’a you can find the best Banana Pancakes, Cookies, Smoothies, Avocado Toast, Veggie Burgers & more!!! 🍌 🥞
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THE SPOT KAUAI
The best smoothie bowls we found were from The Spot Kauai 😍 Nestled in the Princeville Shopping Center you can find these incredible bowls full of flavor and fun toppings. Adding coconut cream is a must!!!! 🥥 No smoothie bowl on this list has managed to top these!
ALOHA JUICE BAR
A great spot for a photo op and a yummy smoothie, juice, or bowl!
SLOW YOURSELF DOWN
We love the smoothie bowls at Slow Yourself Down. This spot was a vibe and had really cool merch and yummy coffee! ☕️ 💗
FRESH BITE FARM TO BEACH
I constantly think about these dairy free cold brew floats made with refreshing coconut ice cream from Fresh Bite Farm to Beach! Located in a group of food trucks in Hanalei 🍦
FOODLAND
Foodland Super Market is the way to go for poke! (You have to make sure to order poke without soy sauce to make it gluten-free, which sometimes they have been able to do for me, but not always, so be aware if you have an allergy!!) We love taking poke down to the beach ! 🐟 🍚
KOLOA PARK FOOD TRUCKS - TACO LIBRE
If your group can’t all agree on a type of food, I highly suggest checking out the food trucks on the south shore near Poipu. On the corner of Maluhia Road & Koloa Road you can find Koloa Park which is home to a handful of food trucks with all types of cuisines. I ordered the tacos from Taco Libre and they did not disappoint! There are 8 action figures hidden around the food truck which were fun to look for and lots of lawn games to play in the park 🌮 ❤️
BAR ACUDA
Ramen Restaurant located in Hanalei Center - delicious, flavorful ramen and rice bowls - not too many gluten-free options here. I enjoyed the chicken satay and my boyfriend loved the ramen!
THE GRANOLA HOUSE
The Granola House was our first stop in Kauai on my most recent trip to Kauai. This casual spot is a relaxing space to enjoy gluten-free, organic granola & honey, bowls, smoothies, parfaits, teas and coffee!
NOURISH HANALEI
The views here are absolutely stunning! This Instagram-worthy spot is a family-run farm where you can enjoy healthy dining with a breathtaking backdrop. The menu features everything from salads and bowls to bagels and coffee. I highly recommend stopping by for a bite with a view!
1 KITCHEN HANALEI BAY
This was by far our favorite spot to eat in Kauai! We had the most incredible dinner here and returned for breakfast twice during our recent trip. Every meal is a delightful experience, featuring stunning ocean and mountain views, farm-to-table dishes, clean ingredients, and thoughtful presentation.
Dining here is a fantastic way to enjoy the resort without staying here - as it is pricey! If you are not staying at the 1 Hotel, you can make a dinner reservation here as early as 7 days prior. My boyfriend & I shared the biggest serving of fish I have ever enjoyed, truffle mushrooms, french fries and salad and every single bite was a dream. Best mushrooms of my life!!
We treated ourselves to the $53 per person breakfast buffet on our last morning, and it was such a treat! The gluten-free bread was absolutely amazing, and we loved the omelette station, bottomless juice and coffee, and the endless selection of fruits, veggies, and pastries—plenty of gluten-free options included!
Dinner at 1 Kitchen - best mushrooms of our life
We came to 1 Kitchen for breakfast and ordered from the menu but agreed we had to come back and treat ourselves to the extravagant buffet on our last morning - this was serving 1 of many
KILAUEA BAKERY AND PIZZERIA
This spot is the longest standing eatery in old Kilauea town! We were pulled in by the long line, scrumptious smells, and donation based library. Everything here is made from scratch and there are lots of gluten-free options to choose from.
SUSHI GIRL KAUAI
This hidden gem is nestled in the Kong Lung Market Center, where you can conveniently order from a walk-up window. They’re famous for their delicious sushi burritos, flavorful maki rolls, and fresh poke bowls. We dined at the center this time, but next time, I’m definitely bringing it down to enjoy by the beach.
KEOKIS PARADISE
For an upscale dinner, I recommend Keokis Paradise. This memorable dining experience is complete with live music and hula dancers, open-air dining, tropical surroundings, and locally sourced delicious food! I loved the gluten-free seafood risotto
HANALEI MARKET
This place is such a hidden gem! At the back of this local market, they offer grab-and-go breakfast burritos and bagels, available until sold out on Fridays and Saturdays. It’s a perfect quick option if you’re in a hurry or want to take food down to the beach. They also have seating on their wraparound balcony. The gluten-free option was made to order and absolutely delicious!
Gluten - Free Breakfast Burrito from Hanalei Market
WATERFALL HIKES
Hanakapiai Falls
Embarking on the journey to Hanakapiai Falls in Kauai's Ha'ena State Park was the most challenging & rewarding hike I have ever completed!
This 300 foot waterfall is the main attraction and end point of the 7.7 mile hike through Ha’ena State Park. By the end of the hike my step count was 26k, 11.26 miles, & 100 flights climbed!!
The first 2 miles of the trail are a hike to Hanakapiai Beach. There are points in the trail where you are ankle to knee-deep in the stream so I recommend wearing water shoes!!! My boyfriend and I ordered these two pairs from Amazon and both were great!
At the beach we stopped to explore and eat lunch! We stopped at Foodland this morning and stoked up on gluten free Hawaiian bread, turkey, and mustard and made 2 sandwiches each. We brought extra water and as many snacks as we could fit in our bags: chips, clementines, yerbe mates, & some of our snacks from the room.
There are also some bathrooms conveniently located by the beach ! After lunch, we embarked on a subsequent trail, a very narrow, unmaintained, slippery hike weaving through streams, dirt paths, and even a bamboo forest!
After a few series of challenging stream crossings, you will have to climb up a daunting, steep hill to the final ascent before the waterfall. The distant roar of the waterfall confirmed we were close! We had to put our phones and water bottles in our bags and climb up with our hands and feet here.
When you finally approach the falls you will be able to cool down in the spray that the 300 foot cascade brings into the air. It’s freezing in there, but jump in anyway! It’s good luck & the cold plunge will energize you for the hike back !
We booked this expedition through gohanea.com . We selected a time slot and drove our rental car to meet the bus in a parking lot near Hanalei Bay. Then we took a short bus ride to Kee Beach at Hanea State Park. We only paid $35 each for this shuttle/entry and in turn enjoyed the best day of our trip with a shared memory to last a lifetime
Hanakapiai Falls
Ho'op'i Falls
One of my number one can’t miss spots when visiting Kauai is Ho’opi’i Falls . This series of waterfalls is located on the east shore of Kauai, Hawaii. You begin on a local road and make your way into the beautiful, lush green path where you will find wildlife, flowers, and the streams that lead to the beautiful waterfalls
These falls are also featured in Jurassic Park! 🎥
This trail is 2.2 miles and can be a bit slippery if you are visiting after a heavy rainfall, but most of the path is flat and doable for all! I definitely suggest bringing snacks and a book and planning to spend some time down by the waterfall. You can swing on a rope swing, lounge on the rocks, and swim!
Afterwards, make your way into Kapa’a town and stop at Russels for amazing plant based food!! These are my favorite banana pancakes on the island! 🍌 🥞
Ho’opi’i Falls
PACKING LIST FOR 7 DAY TRIP
5 to 9 bathing suits
4-6 workout/hike outfits
5 nice dinner/night outfits
5 to 7 cover ups/dresses/shorts and top outfits
1 pair of flip flops
1 pair of water shoes **I love my Tevas
1 pair of sneakers (if you don’t have a lot of space and you have a comfy water shoe sandal you may not need sneakers - pack socks accordingly based on if you bring sneakers
hats, sunglasses, beach tote, waterproof bag, goggles, book(s)
toiletries, sunscreen, hair care/tools, jewelry
pajamas/lounge clothes
water bottle
laundry bag and plastic bags for wet/dirty clothes
camera and camera accessories, phone charger, headphones, portable charger
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