I’m so excited to share these 20 traditional Panamanian foods with you! Panama’s kitchen is this incredible, vibrant mix of Spanish, African, Chinese, Indian, and American influences, and every single recipe here tells that delicious story. I think you’re going to want to make all of them, like, immediately.
1. Caramelized Plantains
Sweet plantains are lovely, but what if you want a full on dessert moment? Enter caramelized plantains.
They get dunked in cinnamon and sugar until they’re super sweet, and then you drape the whole thing in coconut whipped cream. I can’t even. It’s pure, sweet bliss.
2. Rice with Pigeon Peas and Coconut (Arroz con Guandú y Coco)
The name pretty much lays it all out: seasoned rice, tender pigeon peas, and creamy coconut milk coming together as the ultimate side dish. It’s herby, it’s savory, and that whisper of sweetness from the coconut makes everything sing. I’d happily eat a giant bowl of this on its own.
3. Cocadas
If you love macaroons, cocadas are about to become your new obsession. They’re sweet and chewy in that familiar way, but the chopped macadamia nuts add this fabulous little crunch.
And get this: the coconut gets mixed with dulce de leche, so every bite is richer, sweeter, and has a dreamy caramel like flavor. Straight up heavenly.
4. Tostones
Oh, I love these! You take green plantains, smash them flat, give them a good sprinkle of salt, and fry them until they’re that perfect golden brown.
Unlike their sweet plantain cousins, these are salty, savory little disks of crispy joy. They’re an absolute staple in Panama and across the Caribbean, and once you start making them, it’s pretty hard to stop.
5. Potato and Beet Salad
I am fully obsessed with the bright, natural pinkish purple color of this salad! No food dye needed, just pure beet magic.
Beyond the gorgeous hue, it’s zesty, tangy, and has this wonderful creaminess that makes each bite so satisfying. Pretty and delicious? Yes, please.
6. Plátanos Maduros
You need exactly two ingredients and hardly any time to pull off these fried sweet plantains. Peel them, slice them into rounds, and sauté them in a little oil for a couple minutes on each side until gorgeously caramelized.
I love to let them drain on a paper towel and then add a pinch of salt. That’s it, you’re done.
7. Tomato Avocado Salad
This salad takes maybe five minutes to throw together, and you don’t even need to turn on the stove. Just chop up cucumbers, avocados, onions, tomatoes, chickpeas, and black beans, then drizzle with a little oil. It’s fresh, it’s healthy, and it’s my kind of effortless side.
8. Carne Entomatada
Whether you spoon it into a tortilla, over a bed of rice, or alongside some beans, carne entomatada brings bold, vivid flavor every time. The mix of lean ground beef, onions, garlic, bay leaves, and a touch of brown sugar creates something I find hard to describe but impossible to stop eating.
9. Panamanian Sancocho
This is the kind of stew that hugs you right back. The broth is thinner than what you might picture when you think of stew, but don’t let that fool you.
It’s packed with roasted chicken, tender chunks of yuca root, onions, and a whole bunch of herbs and seasonings. It’s chunky, it’s hearty, and honestly, it tastes like the coziest thing you can eat during the winter months. I’d eat a bowl of this any day of the year, though.
10. Tamal De Olla
This one takes a little time and a good handful of ingredients, but the first bite makes all that effort feel like a gift. It’s creamy, herby, and has just a gentle kick of spice that keeps things interesting. Plus it’s incredibly filling in the best, most comforting way.
11. Carne Guisada
This beef stew is thick, meaty, and has roots in Colombia, but it’s totally at home on a Panamanian table. You simmer the beef low and slow with beer, scallions, cilantro, cumin, tomatoes, and garlic until it’s deeply rich and savory. You can swap in water for the beer if you want, though you’ll miss a little of that incredible depth.
12. Panamanian Corn Tortillas
In Panama, corn tortillas are often grilled or baked rather than fried, which makes them thicker and softer than what you might be used to. They still have that familiar corn taste, but the texture is just so satisfyingly tender. I could honestly make a whole meal out of these with a little butter.
13. Carimanolas
Think of carimanolas as the fluffier, yuca based cousin of an empanada. Yuca frita are more like fries, but these are a different story.
They’ve got that same crisp outer layer, yet inside they’re softer and airier, while an empanada leans more toward flaky and crisp. It’s such a fun texture switch up.
14. Hojaldres
The name translates to "puff pastry," but don’t go grabbing that frozen sheet from the store just yet. These are more like a beautiful, light, and airy flatbread that reminds me of tortillas but with way more lift. They’re incredibly airy and just a joy to tear into.
15. Ropa Vieja
The name means "old clothes," which sounds a little funny for a meal, I know. But the dish only looks like a colorful pile of shredded rags; the taste is something else entirely. Everything gets shredded and simmered into this vivid, deeply flavorful tangle that you will absolutely want to wrap in a warm tortilla.
16. Strawberry Raspado
Panamanian cooks are wizards at mixing sweet and spicy, and this strawberry raspado is one of my favorite examples. Picture a snow cone made with real strawberries: cold, sweet, and so refreshing. Then a hit of ancho chili powder sneaks in and brings a surprising, wonderful bite that I think makes it even better.
17. Panamanian Beef Empanadas
Give me a warm, flaky crust and a savory filling and I am the happiest person. These empanadas are stuffed with seasoned ground beef, a mix of onions and peppers, tomato paste, green olives, and plenty of herbs. The beef stays lean and juicy, the spice level is just right, and everything holds together beautifully.
18. Panamanian Chicheme
A lot of folks think chicheme and horchata are identical, but they’re totally different drinks and I am here for both. Yes, they share cinnamon, vanilla extract, and condensed milk, but that’s where the party splits.
Chicheme gets its creamy base from broken corn kernels, while horchata is all about that rice. So unique!
19. Arroz Con Pollo
I thought I knew arroz con pollo, but this Panamanian version completely shook up my expectations. I’m so used to the Mexican restaurant style with that big slab of chicken sitting on rice under a blanket of cheese sauce. This is a whole different, wonderful world.
20. Yuca Frita (Yuca Fries)
Okay, so imagine a French fry that’s a little softer on the inside and just a touch saltier. That’s yuca frita!
I love that they feel a bit more wholesome, too, with extra protein and fiber and less sugar than regular fries. They’re my idea of a really good snack.
