Wondering what sorts of savory and sweet things to try during your visit to Panama? Have a look at our complete guide to the most popular Panamanian foods.
Cuisine is closely linked to the culture and history of each country. This remains the case in Panama, where a melting pot of ideas and traditions has come together to create Panama’s rich cuisine. With Afro-Caribbean flavors from Colón, authentic fonda food from the west, and a wide selection of dining options in Panama City, there is a lot to take in and a lot to try.
Therefore, may this guide serve to narrow down your top tastings so that you can know exactly what to ask for and what meals and desserts to try when you visit Panama.
This mouthwatering journey is about to begin.
Explore the most popular dishes in Panama
Much of Panama’s population enjoys a rich but simple diet that relies mostly on fresh, locally grown ingredients. This is especially evident in the countryside where many Panamanians literally live off what they grow on their own farms or “fincas”. Therefore, whilst the cuisine reflects a rich history, it also focuses on ingredients that are locally available despite Panama being the world’s biggest trade hub.
This is a nice detail that means that you know you are eating authentic Panamanian food that was likely raised or grown right here in Panama.
Rice and Chicken
This is number 1 on our list for a reason. For many locals, there is nothing quite as homey as a good plate of rice and chicken. Prepared in several different ways, it often includes white or flavored rice, a good serving of chicken or pork, sweet fried or boiled plantains, and a serving of beans or lentils with a flavorful sauce.
Note: It is common for Panamanians to add ketchup to their rice, similar to how many Americans and Europeans add ketchup to their fries.
Ceviche
Found all over Panama City and by the beaches, Ceviche is a raw seafood or fish dish that is cured in lemon juice, then served cold with diced onion and cilantro. It can be served in fried plantain cups or eaten on its own, but if you enjoy ocean flavors, then this is something that you will without a doubt become addicted to.
Sancocho
The cure-all to any ailment is always a good bowl of chicken soup. It’s more of a stew than a soup, with a plate of rice on the side to dip in the Sancocho for added flavor. Some also prefer to make this soup with chicken feet, which is said to have additional health benefits.
Mondongo
If you are brave enough to try it, Mondongo is one of those things that you either love or hate. Made from beef tripe, which is the stomach lining of a cow, this soup is slow-cooked with pig’s tails or chorizo and vegetables. Whilst it is not something you eat every day, those who enjoy it often crave a good bowl of mondongo stew.
Panamanian breakfasts
As is the case in many countries, sometimes the breakfasts are the best part of the cuisine. With sweet fried dough known as ojaldres, a serving of fried chorizo, thick-cut yellow corn tortillas that are crispy on the outside and soft in the middle, stewed sliced sausages in a tomato-based sauce, beef or chicken empanadas, sliced beef in gravy, fried yuca fritters stuffed with mincemeat, and fried or scrambled eggs. Yes, there is a lot to choose from, and a lot of it is fried, but that is what makes it so good.
Whole fried fish and plantains
A coastal delight with freshly caught fish. Usually, they use either red snapper or sea bass and fry the fish whole until the skin is crispy on the outside. It often exceeds the size of your plate and is served with a slice of lime, fried green plantains (patacones), or coconut-flavored rice.
Ropa Vieja
Whilst its literal translation means “old clothing,” this meal is much more appetising than its name. Shredded beef is slow-cooked in a savory tomato sauce and served with rice or plantains. It is often something used as a filler meat for empanadas and other dishes. It melts in your mouth, and begs you to serve yourself another helping every time.
Try some of Panama’s best desserts
Now we have covered the savory; what about the sweets? Well, much of the Panamanian population does not have much of a sweet tooth when compared with countries like the USA, Canada, or the UK. Additionally, eating something sweet at breakfast time is a big no-no and is seen to be extremely weird or just downright wrong.
However, for a country that doesnt focus on its desserts, what it does provide is indeed very sweet and very enjoyable.
Mamallena
Panama’s bread pudding is often a melt in the mouth spongey cake that is often a favorite because it is not overly sweet. It’s an enjoyable filler after the meal or a bakery snack that can be enjoyed on the go.
Sopa Borracha
Literally translated to “Drunk soup,” Sopa Borracha is a great option for weddings, events, and parties. It consists of a sponge cake with dried fruits that is literally soaked in rum, spices, and sherry until it has more liquid than solid consistency. It’s messy, it’s delicious, and it is definitely not for kids.
Arroz con leche
A Latin American favorite almost everywhere you go is rice pudding. Served in small portions, without too much sugar, they get the consistency and flavors just right and serve it for any occasion or after-dinner enjoyment.
Tres leches
Panama’s “three milks” dessert is the child-friendly version of Sopa Borracha. Sponge cake is instead soaked in evaporated milk, cream or whole milk, and condensed milk, making up the “tres leches” name. It then has whipped cream on top, making this a very soft and very lactose-heavy indulgence.
Flan
One of the simplest and easiest desserts on this list. It is an egg custard-style dessert that has a jelly-like consistency. It’s creamy, it’s cold and refreshing, and it is served with a caramel sauce over the top that is to die for.
Cocada
Now we get even sweeter and simpler. Cocada is literally the combination of coconut flakes simmered in the pan with unrefined cane sugar known as raspadura. It is then chilled and shaped into balls or squares. This dark brown local sugar gives the coconut a strong flavor that is a party in the mouth.
Raspados
Whilst it sounds like raspadura, this is in fact something totally different. Known in many countries by different names, piragua or snowcones, this refreshing summer day delight is shaved ice with a homemade fruit syrup poured over the top. There is literally nothing better on a hot day.
Huevitos de leche
Translated to “milk balls,” huevitos de leche are a candy from the countryside made by boiling milk, sugar, and cornstarch into a paste that is then rolled into balls and wrapped in colored paper. It tastes similar to fudge but has a slightly more crumbly consistency.
Taste the tropical fruits of Panama
Ok now we come to one of Panama’s most underrated things to try: its local fruits. When I arrived in Panama, I was genuinely shocked by how different and how much better some of the fruits here tasted. Bananas melt in your mouth, mangos fall by the thousands and are juicier than you can imagine, avocados are better than you remember, and the local lemons make some of the best lemonade you have ever tried.
All the tropical fruits here are grown locally, with the majority of produce coming in from the Chiriqui region and being exported to other countries. It is all worth trying, and I highly recommend that you take full advantage of the fruits here. Nevertheless, there are also some unique tropical fruits that are especially worth highlighting just because they are so different from what is available in many other countries.
Tamarind
These brown, gooey seeds, known as tamarindo, grow in a green shaped boomerang and the flesh is a thin brown layer covering each seed. Whilst you can eat it raw, the best way to eat tamarind is by mashing the fruit in water and filtering out the pulp to use the flavor for a refreshing drink or dessert. Some also use the pulp to make extremely rich sauces. It has a special zing that is tart, sweet, and exciting.
Soursop
Locally known as Guanabana, this bulbous green fruit grows with thin little prickles on its outside. When cut open, it reveals white, creamy flesh that is unlike any other fruit or flavor that I can describe. When served cold, it can almost be like eating ice cream and is one of the most refreshingly creamy flavors in the natural world.
Star apple
Often called “fruta china” or “Chinese fruit” by the locals, this fruit has a star shape when cut open. If eaten raw, it’s most refreshing when served cold, and can have a similar flavor to a mild green apple, though far more succulent.
Dragonfruit
An interesting fruit that grows on a cactus, this bright red fruit reveals a white interior with black seeds when cut open and has a very crisp and subtle flavor that is often overpowered if mixed with anything else.
Guaba
Though not as common as they used to be, this is another boomerang-shaped fruit that has fluffy white seeds on the inside. You suck the flesh of the fluffy seeds, which melts in your mouth like candy, and then you spit out the seeds. Probably my favorite fruit ever.
Nance
Bright orange berries known as Nance or Cheese Fruit have a very unusual smell and flavor. They also have an oily skin that, when put in water, can preserve itself for years. They are extremely tart and sour and are often served as a drink or in a warm pudding with cheese known as “pesada de nance”
Cashew fruit
Whilst you may be accustomed to eating cashews, every single cashew nut once had an entire edible red fruit attached to it that looks like a pepper. This is known as maranon, and has a pear-like consistency and a dry aftertaste that is highly unusual. Some eat it raw, and some chop it up and include it in their dishes as a vegetable.
Where to go to try Panamanian food
There is so much for you to try in Panama, and even if we just narrow it down to Panama City, there are still hundreds of restaurants, food trucks, and local dining spots for you to discover. So how can you possibly know where to go?
Well, some local recommendations are always a good option, but you can also use a local website called Degusta, which will highlight different types of cuisine based on your preferences, price range, and location.
The 3 best Food tours in Panama City, Panama
Now that you know that there is a lot of Panamanian food for you to try, you may be wondering where to go to find the best Panama food tours and experiences in Panama City. Have a look at our list and start planning for your next food tour today.
1) Discover Panama’s Street food with this food tour
Want the real, authentic food experience in Panama? This tour takes place among the best food trucks and food stands in Panama City, Panama. Its the behind the behind-the-scenes of real Panamanian food.
2) The exclusive experience – enjoy a private food tour in Panama
If you want the absolute most exclusive food tour in Panama, then this might be the option for you. This Private food tour gives you a culinary journey that lasts half a day, giving you a taste of all of Panama’s top dishes and delights.
3) Panama cooking classes and walking tour
Want to learn how to cook like a Panamanian? Enjoy this 4-hour cooking class where you will pick out fresh ingredients from the local markets and turn them into incredible local cuisine.
Offers and discounts for Panamanian restaurants
The best discounts and deals for restaurants in Panama are often not easy to find for visitors, but that does not mean that you cannot use them. There are essentially 3 main spots where you can find good deals for dining in Panama.
- Oferta Simple:
This is a site made for online discounts for activities, hotels, and yes, even restaurants. If you are looking for something upscale, you can often find buffet deals, cuisine offers for high-end establishments, and some of the top-shelf offers for elevated cuisine. - Rantan ofertas:
This option is more budget-friendly and focuses more on the food truck and street food scene, giving you access to more authentic options and often deals that come with a bucket of local beer. - PedidosYa:
Download the app “PedidosYa,” and you will gain access to all the dining options that can be delivered to your doorstep. Here, there is a section for offers that change regularly and can give you up to 50% off certain meals and specials.