Panamanian cuisine is comforting, unpretentious and built on fresh local ingredients. It draws on Indigenous, Spanish, African and Caribbean influences, producing dishes that are savory, filling and made for sharing. If you want to eat like a local in the capital, this guide covers the essential dishes and where in the city to find them.
The Dishes You Must Try
Start with sancocho, the closest thing Panama has to a national dish. This restorative chicken soup is simmered with ñame (yam), cilantro and culantro, and it is famously served to cure everything from hunger to a long night out. Ropa vieja, slow-cooked shredded beef in a tomato-based sauce, is another staple, usually served with white rice.
Then there is arroz con pollo, Panama’s beloved chicken and rice, a go-to for family lunches. For fried favorites, order patacones (twice-fried green plantains), carimañolas (yuca fritters stuffed with seasoned meat), and hojaldras, the puffy fried dough that anchors a traditional breakfast.
Breakfast, Panamanian Style
A classic Panamanian breakfast is hearty. Hojaldras or tortillas de maíz (thick fried corn cakes) come alongside eggs, fresh cheese, and sometimes carne guisada or salchicha. Wash it down with strong local coffee. Many neighborhood fondas and cafeterías serve this until mid-morning, and it is one of the most authentic and affordable meals you can have.
Ceviche and Seafood
No exploration of Panamanian food is complete without ceviche. The Panamanian version leans on fresh corvina cured in lime with finely chopped onion, cilantro and a touch of chili. It is bright, citrusy and refreshing in the tropical heat. The Mercado de Mariscos (fish market) area is the traditional place to try it casually, sold by the cup and best enjoyed fresh.
Street Snacks and Sweets
Panama’s street and snack culture is worth exploring. Empanadas, tamales wrapped in banana leaves, and fried treats appear at markets and roadside stands. To cool off, seek out raspao, shaved ice drizzled with fruit syrup and often sweetened condensed milk, a nostalgic favorite sold from colorful carts.
Where to Find It in the City
For traditional cooking, look to neighborhood fondas and cafeterías, which serve daily set lunches heavy on local staples at fair prices. Casco Viejo offers a more polished take, where several kitchens reinterpret Panamanian classics in a refined setting ideal for visitors who want ambiance with their sancocho. Bella Vista and San Francisco have a mix of casual local spots and modern restaurants that keep traditional dishes on the menu.
Tips for Eating Like a Local
A few pointers make the experience better. Lunch (almuerzo) is the main meal of the day, so daily specials are freshest and cheapest around midday. Don’t be shy about ordering the “menú del día,” a fixed plate that usually includes a protein, rice, beans or lentils, and a side. Ask what is fresh, especially for seafood. And pace yourself: portions are generous.
When you are ready to sit down, our restaurants directory lists venues across the city where you can find traditional Panamanian dishes alongside international options, complete with locations and contact details. You can also start from the Panama Digital Directory home page to explore more local businesses. Eating your way through Panamanian classics is one of the best ways to understand the country, one plate at a time.
