Traditional Panamanian cuisine is hearty, comforting, and strongly connected to local ingredients and daily life. It is not built around complex sauces or fine-dining techniques. Instead, it focuses on slow-cooked stews, corn-based preparations, rice dishes, and proteins seasoned with local herbs and spices.
These dishes reflect the country’s cultural mix of Indigenous, African, and Spanish influences. Meals are filling without being heavy, designed to be shared at home, during celebrations, or as part of everyday lunches across the country.
Guacho de Mariscos is a seafood rice stew that combines a variety of fresh seafood with rice in a savory, broth-based dish. This rich and flavorful stew highlights Panamanian cuisine, showcasing the abundance of seafood in the region. For an unforgettable Guacho de Mariscos, Mariscos del Pacífico is renowned for its fresh ingredients and expertly crafted stew.
Traditional dishes go beyond just food; they reflect Panama’s heritage and are a testament to the culinary creativity that has evolved over the centuries. Exploring Panama’s cuisine involves delving into a range of dishes that embody the spirit of this Central American gem.
Element
What It Means
Core ingredients
Rice, corn, plantain, chicken, beef
Cooking style
Stewed, boiled, fried, slow-cooked
Seasoning
Culantro, onion, garlic, mild spices
Protein
Chicken, beef, pork, sometimes seafood
Starch base
Rice, corn dough, plantains
Sweet vs savory
Predominantly savory
Serving style
Family-style, generous portions
Cultural role
Everyday meals and festive dishes
Here are the dishes you must try:
Ropa Vieja
Ropa Vieja, which translates to “old clothes,” is a dish of shredded beef simmered in a savory tomato sauce with peppers, onions, and a variety of spices. The tender meat soaks up the flavorful sauce, creating a deliciously rich dish that is a staple of Panamanian home cooking. For a taste of traditional Ropa Vieja, visit El Ropero, where the focus on authenticity and flavor is apparent in every bite, connecting you to the rich culinary traditions of Panama.
Sancocho
Sancocho is a quintessential Panamanian dish, often called the country’s national stew. This hearty chicken stew, brimming with flavors, is a comforting and satisfying meal that warms the soul. The slow-cooking process allows the flavors to meld beautifully, resulting in a meal that provides a sense of contentment. Each region adds its twist, incorporating local vegetables or variations in seasoning. For an authentic sancocho experience, head to Restaurante El Trapiche, known for its rich and flavorful sancocho.
Arroz con Pollo
Arroz con Pollo, or rice with chicken, is a beloved dish across Panama. This one-pot wonder features chicken and rice cooked with vegetables, spices, and often a hint of saffron or annatto for color. It’s a comforting and flavorful dish that epitomizes the essence of Panamanian home cooking. For an exceptional Arroz con Pollo, Restaurante Costa Azul offers a version that combines tender chicken with perfectly seasoned rice.
Ceviche
Panamanian ceviche is a refreshing dish from fresh seafood marinated in citrus juices, typically lime or lemon. The acidity of the citrus “cooks” the seafood, creating a tangy and flavorful dish. Ceviche is often mixed with onions, cilantro, and sometimes chili peppers for an added kick. To experience top-notch ceviche, visit Cevichería Panamá, where the freshness and balance of flavors genuinely shine.
Patacones
Patacones, or twice-fried plantains, are a popular snack or side dish in Panama. The process involves frying green plantain slices, smashing them flat, and then frying them until crispy. They are commonly served with various dips or as a side with main dishes. For crispy and delicious patacones, Tostones y Más is the go-to spot, offering perfectly fried plantains that are both crispy and flavorful.
Sancocho de pata
Sancocho de Pata is a variation of the traditional sancocho, featuring beef foot as the primary ingredient. This stew is rich and hearty, with a deep, savory flavor from slow-cooking the beef and vegetables. It embodies Panamanian comfort food. To enjoy an authentic Sancocho de Pata, Sancocho del Barrio offers a traditional preparation that captures the dish’s essence.
Guacho de mariscos
Guacho de Mariscos is a seafood rice stew that combines a variety of fresh seafood with rice in a savory, broth-based dish. This rich and flavorful stew highlights Panamanian cuisine, showcasing the abundance of seafood in the region. For an unforgettable Guacho de Mariscos, Mariscos del Pacífico is renowned for its fresh ingredients and expertly crafted stew.
Higado a la plancha
Higado a la Plancha, or grilled beef liver, is a dish that highlights the simplicity and flavor of beef liver. The liver is marinated and grilled perfectly, often served with onions, rice, or plantains. Although it may not be as commonly known, it is deeply cherished in Panamanian cuisine. For the best Higado a la Plancha, La Casa del Higado offers a flavorful and expertly prepared version.
Cook With Us
Panamanian cuisine is a vibrant celebration of flavors and traditions. Exploring these traditional dishes provides a deeper understanding of Panama’s culture and a delicious journey through its food.
Take your culinary journey a step further with our Panama food tours, where local hosts guide you through markets, kitchens, and dishes that bring Panama’s traditions to life.
