Traditional Panamanian Food: The Top 4 Must-Eat Dishes for an Authentic Culinary Experience

If you’re searching for the best way to explore Panama, start with traditional Panamanian food. Tasting your way through typical food in Panama is more than just a treat for your tastebuds—it’s the easiest way to connect with the local culture, understand Panamanian cuisine, and find the best food in Panama. Whether you’re an adventurous visitor, an aspiring expat, or a business entrepreneur, sampling must-eat dishes in Panama gives you a genuine taste of home while discovering what makes Panamanian food so unique.

Panama’s culinary scene stands at a crossroads of Afro-Caribbean, Indigenous, Spanish, and Asian traditions, creating a flavorful tapestry in every dish. The nation’s geography and rich history give rise to a diverse menu that both surprises and comforts. By sharing a meal of traditional Panamanian food—from home kitchens to bustling fondas—you’ll be woven into the rhythms and friendships of local life.

Let’s explore the four essential must-eat dishes in Panama and help you decide what to eat in Panama first.

Sancocho: The Soul of Traditional Panamanian Food

Sancocho is the undisputed national dish and a cornerstone of traditional Panamanian food. This simple yet deeply satisfying chicken soup features local culantro, yuca (cassava), native root vegetables, and sweet corn on the cob. Aromatic, hearty, and soothing, sancocho is more than a soup—it’s a cultural handshake.

When and Where to Enjoy Sancocho:

• Everyday lunch at fondas (local diners)
• Family gatherings and community celebrations
• Panama’s rural provinces and informal restaurants

Sancocho is commonly enjoyed as a midday meal, a comfort cure, or a festive communal dish on holidays and weekends.

Why Sancocho Is a Must-Eat Dish in Panama: 

Every bowl embodies the warmth of Panamanian hospitality and the essence of typical food in Panama. It’s the best food in Panama to start your culinary exploration.

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Ropa Vieja: The Ultimate Comfort Stew in Panamanian Cuisine

Ropa Vieja—translated as “old clothes”—is a classic example of Panamanian cuisine blending global influences. It’s made from tender, shredded beef simmered with tomatoes, peppers, onions, and traditional spices, served alongside rice, beans, and sweet plantains.

Cultural Roots: 

Originally Cuban, Ropa Vieja is now a beloved staple of typical food in Panama, thanks to regional spices and local cooking traditions.

Where to Find Ropa Vieja:



• Traditional Panamanian restaurants
• Neighborhood canteens and fondas
• Festive events, family dinners, and special occasions

Why Add Ropa Vieja to Your List of Must-Eat Dishes in Panama:

If comfort food tops your list of what to eat in Panama, Ropa Vieja’s savory depth and richness belong on your itinerary.

Interested in opening a restaurant or café in Panama?  Schedule a legal and business strategy consultation with Wolff & Bauer.

Arroz con Guandú: A Holiday Favorite in Typical Food in Panama

Arroz con Guandú is Panama’s celebratory rice dish, starring earthy pigeon peas (guandú) cooked with coconut milk for a fragrant, creamy result. It’s a must-eat dish in Panama for Christmas feasts, national holidays, and family fiestas, usually paired with turkey, pork, or traditional tamales.

When Arroz con Guandú Steals the Show:

• December holidays and New Year’s Eve
• Country fairs and family gatherings outside Panama City

Where to Savor This Panamanian Cuisine Classic:



• Family-run diners
• Special events in the interior provinces
• Community gatherings across the country

What Makes Arroz con Guandú Essential:

This dish encapsulates festive Panamanian spirit and community—a true standout among the best food in Panama.

Exploring property or relocation to Panama’s provinces?  Contact Wolff & Bauer for real estate legal support.

Carimañolas: Street Food Excellence and a Panamanian Food Essential

Need a snack or a portable breakfast? Carimañolas are beloved yuca fritters stuffed with well-seasoned ground beef or gooey cheese, then deep-fried to golden perfection. Their crunchy shell and savory filling make them a prime example of what to eat in Panama’s vibrant street food scene.

Where to Find Authentic Carimañolas:



• Morning markets and roadside stalls
• Bakeries in both Panama City and rural towns
• Shops specializing in “frituras” (fried snacks)

Why You’ll Love This Must-Eat Food in Panama:  

Carimañolas offer a quick way to indulge in authentic Panamanian flavors, making them ideal for foodies exploring on the go.

Curious about launching a food business in Panama?  Book a free consultation with Wolff & Bauer’s legal experts on business setup and licensing.

Where to Find the Best Traditional Panamanian Food

Experiencing the best food in Panama means venturing beyond tourist spots. Here’s where to discover local classics:

• City Markets: Try Panama City’s Mercado de Mariscos for savory seafood and authentic Panamanian cuisine.
• Fondas: Family-run diners serving daily rotating menus of must-eat dishes in Panama, from sancocho to arroz con guandú.
• Restaurants: Upscale locales like El Trapiche offer modern takes on beloved dishes.
• Food Festivals: Regional fairs and cultural events present a sampler of typical food in Panama while connecting you with passionate local cooks.

Want to live where the food scene thrives? Discover the best places to live in Panama and explore culinary neighborhoods that celebrate the country’s food heritage.

For expert guidance, consider booking Panama’s official culinary tours to sample must-eat dishes across the country.

Your Journey into Panamanian Cuisine Starts Here

Embracing traditional Panamanian food helps you connect with Panama’s people, history, and daily life. Try something new, strike up conversations with chefs and market vendors, and let each meal deepen your understanding of this dynamic country. The flavors and connections you find will enrich your experience whether you’re traveling, relocating, or launching your business in Panama.

Ready to make Panama home or invest in its growing culinary scene? Contact Wolff & Bauer for a free consultation on immigration, real estate, or food business startup.

Don’t miss out on holiday festivals and markets—they’re the key to tasting the real Panama. Ask our team for insider tips on relocation, property, or cultural events to help you feel at home.

Frequently Asked Questions: Traditional Panamanian Food