What to Eat in Panama

Panama’s cuisine reflects a narrow isthmus with two coasts, tropical lowlands, and cooler highlands. Markets carry plantains, yuca, corn, rice, and abundant seafood, while backyard herbs like culantro shape everyday flavors.

Afro-Caribbean, Indigenous, and Spanish traditions merge in home kitchens and fondas, where lunch is the main meal. Dishes are straightforward and satisfying, tailored to heat and humidity: soups with root vegetables, coconut-scented rice, and quick-fried snacks.

Sancocho de gallina is a clear, aromatic chicken soup built on a few essentials: country chicken, ñame (yam), onion, garlic, oregano, and generous culantro (recao). The chicken simmers until tender, releasing fat and flavor into the broth, then chunks of ñame thicken the soup naturally. Some cooks add yuca or mazorca, but simplicity is prized, and seasoning leans on salt, herbs, and a finishing splash of ají chombo on the side for heat. The result is restorative: light yet full-bodied, with soft root vegetables and herb-forward aroma.

Often called Panama’s unofficial national dish, sancocho is served at family gatherings, festivals, and as a late-night or next-day cure after celebrations. It appears at fondas around lunchtime and at home any day the rain cools the air. Diners typically ladle it over or alongside white rice to make a complete meal. Its staying power reflects local agriculture—yam fields, backyard hens—and a climate where brothy, mineral-rich soups remain comforting year-round.

Arroz con guandú y coco combines long-grain rice with pigeon peas and coconut milk, scented by culantro, onion, and sweet pepper. The guandú, harvested in the late rainy season, is simmered until just tender, then rice is cooked in a mixture of coconut milk and its cooking liquid. Some households add thyme or a touch of achiote for color, but the key is balance: creamy coconut, nutty legumes, and distinct, non-sticky grains. The fragrance is warm and tropical, and the peas provide pleasant bite against the rice.

This Afro-Panamanian staple anchors festive tables, especially around Christmas and New Year, and is common along the Caribbean-influenced coast from Colón through the isthmus. It pairs naturally with roast pork, stewed chicken, or fried fish, making it central to Sunday and holiday meals. Street-side lunch counters prepare it year-round, but the dish feels most rooted in the guandú season when fresh peas appear. The coconut reflects coastal trade and palms, while pigeon peas underscore local farming cycles shaped by Panama’s wet and dry seasons.

Tamal de olla transforms the flavors of a leaf-wrapped tamale into a family-size casserole. A masa made from fresh ground corn or prepared corn dough is mixed with a sofrito of onion, garlic, tomato, and ají dulce, then layered with shredded chicken or pork. Many versions include raisins, olives, and capers, a sweet-salty balance echoing colonial-era pantries. The mixture is assembled in a deep pot or baking dish and gently cooked until the masa sets, absorbing juices to become tender and sliceable, with a glossy surface and savory perfume.

Served warm in squares, tamal de olla is a fixture of birthdays, holiday buffets, and potlucks, where feeding a crowd matters more than individual wrapping. The texture is soft yet substantial, with pockets of briny olive and the occasional sweet raisin cutting through the rich stew. It reflects Spanish influence layered onto maize cookery rooted in Indigenous traditions. You’ll find it at midday meals and celebratory evenings, often accompanied by simple salads or a tangy relish to brighten the dish’s hearty base.

Panama’s classic ceviche features corvina, a firm, mild white sea bass cut into small cubes and cured in fresh lime juice. Finely sliced red onion, chopped celery, culantro, and a touch of ají chombo provide crunch, herbaceous lift, and heat. The fish firms up in the citrus, yielding a clean, briny bite and a bright, saline broth. It’s served well-chilled, most often in small cups with plain soda crackers or atop crisp plantain chips, keeping the focus on acidity and freshness.

Ceviche de corvina is a natural fit for a country bordered by two oceans, and it’s a staple at urban fish markets in Panama City and casual beachside spots on both coasts. Locals enjoy it as a midday refresher or late-afternoon snack when the heat peaks. While ceviche spans the Pacific and Caribbean, Panama’s version leans on corvina and culantro, reflecting local catch and herbs. The dish underscores how climate and proximity to water shape everyday eating, favoring no-cook techniques and quick service.

Patacones are green plantains sliced into wheels, fried briefly, flattened, and fried again until crisp and gold. Cooks often dip the pressed rounds in lightly salted, garlic-scented water before the second fry to boost flavor and texture. The result is a sturdy chip with a crackly exterior and tender center, ready for a dusting of salt or a squeeze of lime. Their flavor is savory and gently starchy, a perfect foil to stews, grilled meats, or ceviche.

In Panama, the term patacones distinguishes them from tostones used elsewhere, and they appear everywhere from lunch counters to evening cantinas. They function as side dish, bar snack, or base for toppings like shredded beef or pico de gallo. Because plantains thrive in the tropical climate and are harvested year-round, patacones are reliable staples on family tables and in fondas. They are most common at lunch and dinner, but also turn up as an anytime bite when something hot and crisp is in order.

Panamanian food stands out for herb-bright soups, coconut-scented rice, plantain sides, and seafood shaped by two coasts and a tropical climate. Indigenous staples, Afro-Caribbean techniques, and Spanish pantry notes coexist in everyday meals, from fondas to family gatherings. Explore more regional dishes, seasonal tips, and climate-smart travel ideas on Sunheron.com.