Panamanian Food: A Complete Guide to Panama’s Rich and Flavorful Cuisine

Panama is known for its canal, its stunning natural beauty, and its incredible cultural diversity—but nothing captures the true soul of the country quite like its food. Panamanian food represents a beautiful blend of Indigenous, African, Caribbean, Spanish and even Chinese influences, creating a cuisine that’s flavorful, comforting, and deeply rooted in various traditions traditions converging here as one. Whether you're exploring street food in Panama City or savoring homemade meals in the countryside, you're sure to encounter dishes packed with bold spices, fresh ingredients, and cultural stories.

In this detailed guide, we’ll uncover everything that makes panamanian food a treasure—its history, classic recipes, regional variations, and even some modern twists.

The Origins and Cultural Influences of Panamanian Food

Panama’s cuisine is a mosaic of flavors shaped by its location as the crossroads of the Americas. The country’s food blends traditions from Indigenous communities, Spanish colonization, Chinese & Afro-Caribbean migrants, as well as inspiration from the United States presence in Panama and their culinary practices. The result is a cuisine with bold flavors, comforting stews, tropical sweets, and colorful plates.

Indigenous Roots

Long before European contact, Indigenous groups like the Guna, Emberá, and Ngäbe used ingredients such as corn, root vegetables (Yuca, Ñame, Taro), and fish. Their techniques—like wrapping food in bijao leaves or cooking over wood fires—remain central to many traditional recipes.

African and Afro-Caribbean Influence

Perhaps the strongest flavor profile in panamanian food comes from African heritage—fried foods, coconut rice, spicy seasonings, and plantains. These flavors are especially visible on the Caribbean coast and Panama City.

Spanish and European Elements

From Spain came rice, olives, pork, chicken, beef, wheat, and various herbs. Over time, these blended seamlessly with local ingredients, giving Panama its signature fusion identity.

Essential Ingredients in Panamanian Cooking

Tropical Fruits and Vegetables

Panama’s fertile land provides culantro, yuca, otoe (taro), yams, plantains, papayas, and pineapples—all essential components of dishes from stews to desserts.

Proteins and Seafood

Being a narrow isthmus means fresh fish and shellfish are abundant. Red snapper, sea bass, and shrimp are staples. However, chicken and pork are big favorites.

Spices and Flavor Bases

Cumin, oregano, culantro, garlic, achiote and onions form the foundation of most recipes.

Traditional Panamanian Dishes

Here are a few examples of some of our most traditional dishes in Panama. There are many more, however these will give the reader an idea of what our flavors are about 

Sancocho

Considered Panama’s national dish, sancocho is a hearty chicken soup made with ñame, culantro, and a clear broth. It’s believed to cure hangovers and warm the soul.

Ropa Vieja

Shredded beef simmered in tomato sauce, peppers, and spices—served alongside rice and fried plantains.

Arroz con Guandú

A rice dish made with pigeon peas (and sometimes coconut milk), especially popular during Christmas.

Tamales Panameños

Another panamanian christmas staple. Larger than Mexican tamales and wrapped in bijao leaves, these offer soft, seasoned, corn dough filled with chicken or pork.

Carimañolas

Fritters made with Yuca dough, filled with meat, hand rolled and Deep fried for a crispy exterior and a hot, pillowy soft interior 

Hojaldras

A panamanian “Fried Bread” prefered for breakfast, but can be eaten all day. Enjoy it with cheese on top or “Salsa Criolla,” or make it sweet, sprinkling sugar on top.

One Pot

Afro Panamanian comfort food, consisting on a mix of rice, pigtails, beans, shrimp, coconut, curry, saltfish and spices that showcase the true breadth and depth of our afro-caribbean culinary influences

 Regional Differences in Panamanian Food

Caribbean Coast

Coconut milk, spices, seafood and African influence dominate dishes.

Interior Provinces

Hearty stews and corn-based meals shine here.

Indigenous Regions

Traditional techniques and ingredients remain strongly preserved, heavy use of root vegetables and corn.

FAQs

1. What is the most popular panamanian food?

Sancocho is widely considered the national dish, but Hojaldras and the Panamanian Tortilla hold a very special place in panamanians’ daily living. 

2. Is Panamanian food spicy?

Generally mild, but Caribbean regions use more heat.

3. What ingredients are unique to Panama?

Guandú, ñame, and culantro are signature flavors. Culantro probably being the quintessential panamanian flavoring profile

4. What desserts are popular in Panama?

Flan, Mamallena (bread pudding), cocadas, and raspados.

5. What drink pairs well with panamanian food?

“Limonada con Raspadura” (traditional sugarcane honey lemonade) or cold beer. Also, summery tropical fruit-based cocktails with our national spirit: Seco (a sugarcane distilled spirit). 

6. Where can I learn more about Panamanian cuisine?

Read more of our blogs and information in El Trapiche Website: https://www.eltrapicherestaurante.com/blog

Learn more about the food scene in Panama: https://laguiadelfoodie.com/

Check resources like Visit Panama https://es.tourismpanama.com/cultura-cocina/

THANK YOU FOR YOUR INTEREST

Panamanian food is more than just food—it’s a celebration of culture, history, and the diverse people who have shaped the country. Whether you’re tasting sancocho for the first time or brewing yourself a cup of our award winning coffee at home, each bite and sip tells a story of our varied heritage.