Panama Food Guide: Traditional Dishes Every Traveler Should Try

Visiting Panama? We hope you brought your appetite! Find yourself on one of Panama’s stunning local beaches, enjoying not just the stellar sunset, but also exotic local cuisines. While Panama remains globally known for its world-class surfing, the food here is worth the visit alone. Browse this Panama food guide and learn more about the many tastes that you can experience throughout the country.

 

Imagine after a long day of island-hopping, you find yourself enjoying fresh and aromatic seafood, served by locals who take great pride in the food they have to offer. Panama remains a unique cultural crossroads, offering a blend of Indigenous, Afro-Caribbean, Latin, and global influences that can be experienced through food! 

The food here needs to be experienced for yourself. Learn more about iconic Panamania dishes, street foods, and regional specialties, including where you can try them! Browse our food guide and plan a trip based on your tastes and preferences.

The Flavors of Panama: What Defines the Cuisine

The flavors of Panama are truly endless, including influences from Indigenous, Spanish, Afro-Caribbean, and Central American traditions that make for a truly impressive culinary delight. In Panama, these cuisines intersect and include heavy use of tropical ingredients, plantains, coconut, yucca, corn, fresh herbs, and, of course, seafood. Many dishes are rich and vibrant, using local ingredients and sourcing endless options directly from the sea.

There are even regional differences to explore, where the Pacific Coast remains well-known for its hearty seafood stews and fresh ceviches, while the Caribbean Coast boasts bold flavors and unique dishes that incorporate coconut. The interior of Panama also has extensive soups with impressive flavors, along with corn-based comfort foods that are also worth a try. 

Think of Panama as a flavor destination that fuses different cuisines into its own unique experience of flavor.  

Must-Try Traditional Dishes in Panama

There really is so much to experience in Panama, and the local food is an often-overlooked feature of this country. Many travelers will be surprised at the incredible flavor profiles found within the local cuisine. For anyone visiting Panama, make an effort to try out these local specialties. Try something new and find dishes you simply would never find back home!

Panama Sancocho

Known as the national dish of Panama, this is a popular comfort food with the locals, which can be found across the country. As a slow-cooked chicken soup with yams, cilantro, and a mix of locally sourced vegetables, it is best enjoyed with white rice and a quick squeeze of lime.

Ropa Vieja

Slow-cooked and stewed beef meet the bold Panamanian flavors with seasonal vegetables, including tomato, bell peppers, onions, and spices. Served with fresh beans, rice, and plantains, this dish takes its roots from Latin America but puts its own spin on comfort foods.

Tamales Panameños

The Panamanian spin on the tamale, Tamales Panameños, is a corn-based dough that is filled with delicious chicken or pork and then wrapped in plantain leaves. Usually served during local celebrations and holidays, it’s a delicious Panama-style tamale that can be found at my local restaurants and street food stands.

Carimañolas

These yuca fritters are filled with meat or cheese and served hot and fresh for breakfast, or even as a snack that can be bought from local vendors or street food stalls. Hot, fresh, and deep-fried, this tasty treat is a must-have for anyone who enjoys great locally-sourced food.

Hojaldras

A tasty and simple bread that is fried, which sometimes includes tasty toppings such as cheese, fried eggs, or stew. Great for dipping in your favourite stew, or perfect by itself just for breakfast.

Arroz con Pollo

A home-cooked specialty in Panama, this is a classic rice and chicken dish cooked up with local vegetables and spices. This is often included with coastal spins that can include a variety of seafood or fish. Truly, a staple of the Panamanian cuisine.

Ceviche Panameño

Seafood lovers will love the Ceviche Panameño, often used with local seabass, fresh citrus flavors, and a little extra heat from locally grown peppers. With fresh vegetables, this dish truly embodies the rich flavors of Panama’s coastal regions. Tangy and fresh, find this dish served up at local markets or beachside restaurants.

Patacones

Try out Twice-fried green plantains that come packed with flavor. Crispy, salty, and served alongside local dips and seafood, this tasty treat is perfect at all times of day.

The Afro-Caribbean & Coastal Specialties of Panama

Destinations like Colón and Bocas del Toro have a unique Caribbean influence in their dishes, offering spice and flavor that can be experienced anywhere else. These bold flavors take influence directly from African culture, finding themselves intersecting with Panamanian culture.

• Rondón (Run Down): Coconut-milk seafood stew with spices and herbs originally from Jamaica often finds itself at many local restaurants.
• Coconut rice: A staple side dish that is sweet in terms of flavor, often complementing other seafood dishes.
• Plantain tarts and Johnnycakes: Tasty handheld snacks with Caribbean roots, these treats are perfect for anyone on the go or suitable as a side dish.

Indigenous & Interior Region Foods

While Panama is at the center of the world, its indigenous heritage remains on display across the country’s interior regions. Get to know the roots of Panamanian culture through these dishes, which bring together Yuca-based dishes and root vegetables locally and organically sourced.

Bollos de Maíz: Handmade and traditional dumplings made from corn dough that includes coconut and honey for a sweetening effect.

Chicheme: A traditional celebratory drink of Panama, this creamy and sweet beverage takes flavors from local cinnamon, vanilla, nutmeg, and sugar for one delicious drink.

Tortilla de Maíz: These corn cake patties are a Panamania specialty, often buttered up with local butters or mixed with cheese. Fried until crispy, it comes with a deeply satisfying crunch.

Street Food & Snacks You Shouldn’t Miss in Panama

Grabbing a bite to eat has never been easier in Panama. Major cities are homes to endless street food vendors, but even local beaches are home to locals serving up tasty street-side snacks. Purchasing from these vendors supports the local economy, including family-run businesses. Grab a snack any time of day at one of the many vendors and food stands found throughout the country.

• Empanadas: Savory snacks in the form of crisp pastries, packed full of seasoned beef, chicken, or cheese. Baked or fried, depending on your preference.
• Every country has its own take on the hot dog, and Panama-style hot dogs are loaded up with cabbage and sauces. Find them at a local vendor throughout the country.
• Churros & sweet fried treats capable of satisfying the most particular sweet tooth. Snack on these when you need something sweet and delicious.

Desserts & Drinks To Experience in Panama

Sweets in Panama are plentiful, and even after a great dinner, there is always room for dessert. Many deserts utilize the powerful flavors from locally grown fruits. In Panama, desserts have rich and powerful flavors that will have you coming back for more.

• Traditional Panama Sweets: Find yourself navigating colorful Caribbean flavors for dessert, including coconut candy, sponge cakes, and plantains caramelized with local sugars.
• Tres Leches Cake: A delicate cake soaked in milk, topped with fresh cream and vibrant, fresh fruit.
• Arroz Con Leche: A Caribbean take on rice pudding, Panamanian culture blends this dish with fresh fruit and cinnamon. 
• Cocadas: Coconut balls that are paired with sweeteners like vanilla, offering an added crunch from locally grown cashews.
• Fresh fruit juices and raspados (shaved ice) are perfect for cooling off from the hot sun, offering a blast of fresh flavor from locally grown fruits.

The Many Beverages of Panama

Nothing goes better than a cold drink on a hot day, and there are plenty of options for thirsty travelers here in Panama. Find drinks suitable for all ages, including alcohol and non-alcoholic options.

Seco con Leche: A strong and locally-sourced Panamanian beverage, served with milk.

Chicha de Saril: A delightful hibiscus drink, often enjoyed during the Christmas season.

Panamanian Coffee: With deep notes of Boquete & Volcán highland flavors, coffee across the country comes with unique flavors, including floral and fruity variants.

Where to Try Authentic Panamanian Food

Truly, the best way to experience great food in Panama is to visit the local diners, or Fonditas, that can be found throughout the city. You will get to experience local favorites and feel good about supporting smaller, family-owned businesses. 

Food lovers should also make a point of visiting the Mercado de Mariscos in Panama City for fresh and vibrant ceviche. Further, the restaurant scene in Casco Viejo is truly impressive, offering modern interpretations of Panamanian classics that many locals flock to. There is also an assortment of local sodas that can be purchased directly from family-owned eateries offering home-style cooking to hungry tourists.

Travel Tips for Food Lovers Visiting Panama

Embrace your inner foodie and look to be adventurous by trying out foods from local markets and street stands. Speak directly with locals and ask them where they go to eat and shop, and look at this information as a source of inspiration for your next dish. Keep in mind that recipes can change from province to province, offering varying degrees of spice.

As for dietary restrictions, come prepared with some simple Spanish phrases to explain any allergies or preferences. Should you be truly adventurous, ask for dishes to be “picante,” or spicy.

For anyone with serious food allergies, speak directly with the locals to learn more about the ingredients and whether or not they are suitable for you.

Why Panama’s Cuisine Is Worth The Visit

The natural wonders of Panama often take center stage, but the truth is that Panama’s food scene is worth the visit alone. In fact, eating the local foods is the perfect way to take in cultural storytelling and tradition, helping you learn more about what makes Panama so special.

Many dishes are comforting and diverse, with varying tastes to suit many different preferences. Between surfing, sun, and sand, make a point of enjoying the country’s culinary options and develop a deeper, more delicious connection with this beautiful country. 

Let Caravan Take You There!

Explore guided tours of Panama accompanied by highly knowledgeable tour guides who can help you experience all that the country has to offer. Leave the tedious planning to someone with experience, ensuring you catch every special glimpse and taste of Panama. 

Enjoy a tropical adventure in Panama with Caravan. Call Caravan today to learn more. Explore our offerings and reach out directly to book. Spaces are limited, so don’t delay! Contact Caravan for more information.