Local Foodie Guide for Expats in Panama

Published on April 27, 2026 and written by Cyril Jarnias

Panama, this Central American country renowned for its famous canal, also harbors culinary treasures worth exploring. For expats newly arrived in this country of multiple influences, discovering local gastronomy proves to be an exciting adventure and a privileged way to immerse oneself in Panamanian culture. This guide will take you on a journey to discover Panama’s unique flavors, helping you navigate this new culinary landscape with confidence and enthusiasm.

The Foundations of Panamanian Cuisine

Panamanian cuisine reflects the country’s rich and diverse history. It draws its roots from indigenous, African, Spanish, and Caribbean traditions, creating a unique blend of flavors and culinary techniques.

The staple ingredients of Panamanian cuisine include rice, beans, corn, plantains, seafood, and various meats. These elements appear in most traditional dishes, forming the basis of a balanced and flavorful diet.

The generous use of aromatic herbs and local spices such as culantro (a variety of cilantro with a more pronounced flavor), ají chombo (a local chili pepper), and achiote (annatto seeds) gives Panamanian dishes their unique character and distinctive taste.

The influence of different cultures is felt in every bite. For example, the African heritage is evident in the use of coconut and plantains, while the Spanish influence appears in cooking techniques and the use of ingredients like garlic and onion.

Iconic Dishes to Discover

To truly immerse yourself in Panama’s gastronomic culture, it is essential to taste the country’s iconic dishes. Here are some must-try specialties that every expat should sample:

1. Sancocho : Considered Panama’s national dish, sancocho is a comforting stew made with chicken, root vegetables, and aromatic herbs. This dish is often consumed for its healing properties, especially to combat hangovers!

2. Arroz con Pollo : This chicken and rice dish, colored with achiote and enhanced with vegetables, is a classic of Panamanian cuisine. It is often served at family gatherings and celebrations.

3. Ceviche : Although of Peruvian origin, ceviche has been adopted and adapted by Panamanians. The local version is typically prepared with white fish or seafood marinated in lime juice, with onions and chili pepper.

4. Patacones : These slices of green plantains, flattened and fried twice, are a ubiquitous side dish in Panamanian cuisine. Crispy on the outside and tender on the inside, they are often served as an appetizer or as an accompaniment to main dishes.

5. Tamales : These small corn dough packets filled with meat, vegetables, and spices, wrapped in banana leaves, are especially popular during the holiday season.

For more adventurous expats, there are also lesser-known but equally delicious dishes to discover:

6. Ropa Vieja : Literally meaning “old clothes,” this dish of shredded beef stewed with bell peppers and onions is a legacy of Spanish cuisine.

7. Carimañolas : These torpedo-shaped fritters, made from cassava dough and filled with ground meat, are a popular snack for breakfast or as a treat.

8. Chicheme : This traditional drink made from corn, milk, and spices is especially enjoyed during hot summer days.

Traditional Markets: A Total Immersion

For expats eager to fully immerse themselves in Panamanian culinary culture, a visit to traditional markets is a must. These vibrant places offer not only the opportunity to discover a wide variety of fresh local products but also an authentic experience at the heart of daily Panamanian life.

Mercado de Mariscos, located in Panama City, is a must-visit for seafood lovers. This fish market offers an impressive variety of freshly caught seafood. It is also the ideal place to enjoy freshly prepared ceviche or other marine specialties in the small restaurants lining the market.

Mercado San Felipe Neri, in the historic Casco Viejo neighborhood, is a smaller but equally charming market. It offers a selection of local fruits and vegetables, spices, and aromatic herbs. It is the perfect place to discover typical ingredients of Panamanian cuisine like culantro or ají chombo.

Mercado de Abastos, the largest wholesale market in Panama City, is a true institution. Although it is primarily frequented by restaurateurs and merchants, individuals are also welcome. It is the ideal place to buy fruits and vegetables in bulk at advantageous prices.

During your visit to these markets, don’t hesitate to strike up a conversation with the vendors. They will generally be happy to share their knowledge about local products and can give you tips on how to prepare them. It is also an excellent opportunity to practice your Spanish!

A few tips to make the most of your market visit:

• Go early in the morning to enjoy the freshest products and avoid crowds.
• Don’t hesitate to haggle; it’s a common practice in Panamanian markets.
• Bring your own bag or basket to carry your purchases.
• Be open-minded and ready to try new products. Vendors will be delighted to introduce you to fruits or vegetables you might not know.

Iconic Restaurants: From Tradition to Modernity

Panama’s gastronomic scene is buzzing, offering a seductive mix of traditional restaurants and more contemporary establishments. For expats, exploring this culinary diversity is an excellent way to discover local culture in all its facets.

Traditional restaurants

To taste the authenticity of Panamanian cuisine, here are some must-visit addresses:

• El Trapiche: Located in the El Cangrejo neighborhood of Panama City, this family restaurant is a true institution. It offers a wide range of traditional Panamanian dishes in a casual and welcoming atmosphere. Don’t miss their famous “Fiesta Panameña,” an assortment of local specialties.

• Tinajas: This downtown Panama City restaurant offers not only quality traditional cuisine but also folk dance performances. It is the ideal place for a total immersion in Panamanian culture.

• Diablicos: Located in the historic Casco Viejo neighborhood, this restaurant offers refined Panamanian cuisine in an elegant setting. Their ceviche and ropa vieja are particularly renowned.

Contemporary restaurants

For those who wish to discover Panamanian cuisine from a more modern perspective, here are a few suggestions:

• Maito: Led by chef Mario Castrellón, this restaurant offers innovative fusion cuisine that highlights local ingredients. It regularly appears on the list of the 50 best restaurants in Latin America.

• Donde José: This small, intimate restaurant offers a unique gastronomic experience, with a tasting menu that changes regularly based on available seasonal products.

• Fonda Lo Que Hay: A more casual concept from chef Mario Castrellón, this restaurant offers reimagined Panamanian street food in a modern and friendly setting.

International restaurants

For expats who sometimes feel nostalgic for flavors from their home country, Panama City also offers a wide variety of quality international restaurants. From Japanese to Italian to French or Indian, you will find something to satisfy all your culinary cravings.

A few tips for your restaurant experience:

• Reservations are recommended for the most popular restaurants, especially on weekends.
• Service is usually included in the bill, but it is common to leave an additional 10% tip for exceptional service.
• Don’t hesitate to ask the server for recommendations, especially if you are discovering local cuisine for the first time.

Table Etiquette: Navigating Social Contexts

Understanding table etiquette is essential for expats wishing to integrate harmoniously into Panamanian society. Social norms around meals can vary depending on the context—family, professional, or formal—and it is important to know them to avoid any faux pas.

In a family context

Family meals in Panama are generally friendly and relaxed. Here are a few points to keep in mind:

• It is common to wait until all guests are served before starting to eat.
• Panamanians enjoy conversation during meals. Actively participate in discussions; it’s a great way to bond.
• It is polite to taste all the dishes offered, even in small amounts.
• Offer to help clear the table after the meal, even if your offer will likely be politely declined.

In a professional context

Business meals in Panama are common and often serve as an opportunity to strengthen professional relationships. Some rules to follow:

• Punctuality is appreciated, but a slight delay (10-15 minutes) is generally tolerated.
• Wait for your host to indicate where you should sit.
• Business discussions usually only begin after the main course or during coffee.
• Avoid speaking with your mouth full and gesturing with your utensils.
• In a professional setting, it is common for the person who invited to pay the bill.

In a formal context

During formal events or dinners at upscale restaurants, etiquette is generally stricter:

• Dress code should be elegant. For men, a jacket and tie are often required.
• Use utensils from the outside inward as courses progress.
• Place your napkin on your lap as soon as you sit down.
• If you need to step away from the table temporarily, place your napkin on your chair.
• Avoid resting your elbows on the table during the meal.

Some general tips

• It is polite to compliment the cook or host on the quality of the meal.
• Avoid serving yourself again before your host invites you to do so.
• If you are invited to someone’s home, it is good form to bring a small gift, such as flowers or a bottle of wine.
• Alcohol consumption is common during meals, but it is important to remain moderate, especially in a professional context.

Finding International Ingredients: Satisfying Cravings for “Home”

While discovering local cuisine is an exciting part of the expat experience, it is natural to sometimes feel the urge to cook dishes from your home country. Fortunately, Panama City offers many options for finding international ingredients.

International supermarkets

Several supermarkets in Panama City offer a wide range of imported products:

• Riba Smith: This upscale supermarket chain offers an excellent selection of imported products, especially European and North American items.

• El Rey: Although it is a local chain, El Rey also offers a good selection of international products.

• PriceSmart: Similar to Costco, this wholesale store offers a variety of imported products in bulk.

Specialty grocery stores

For more specific products, there are several specialty grocery stores:

• Organica Store: Ideal for organic products and health foods.

• La Casa del Jamon: Specializing in Spanish products, especially hams and cheeses.

• Arima: A Japanese grocery store offering a wide range of Asian products.

Ethnic markets

Panama City is home to several expat communities, which has given rise to interesting ethnic markets:

• Chinatown: Located in the El Dorado neighborhood, you will find many Asian products there.

• Indian market: In the Calidonia neighborhood, several shops offer Indian spices and products.

Online orders

For truly hard-to-find products, several online ordering options are available:

• Amazon: Although shipping costs can be high, it is an option for products not found locally.

• iShop Panama: A local delivery service that can import specific products upon request.

A few tips for finding your favorite ingredients:

• Don’t hesitate to ask other expats. Expat Facebook groups in Panama are often an excellent source of information.
• Be open to finding local substitutes. Sometimes a local ingredient can advantageously replace an imported product.
• Take advantage of trips (yours or your friends’) to bring back certain hard-to-find products.
• Learn about the seasons of local fruits and vegetables. Some products are only available at certain times of the year.

Conclusion: Embracing Panama’s Culinary Diversity

Moving to Panama as an expat offers a unique opportunity to discover a rich and diverse culinary culture. From traditional cuisine to contemporary gastronomic innovations, through colorful markets and iconic restaurants, Panama’s culinary landscape is a true feast for the senses.

As an expat, it is important to find a balance between exploring local flavors and maintaining some familiar eating habits. This approach will not only help you integrate more easily into your new host country but also enrich your own culinary repertoire.

Remember that food is much more than just a means of sustenance. In Panama, as in many cultures, it is a vehicle for socialization, sharing, and conviviality. Participating in local meals, whether in a family setting, professional context, or during cultural events, is an excellent way to build connections and better understand Panamanian culture.

Finally, keep in mind that adapting to a new culinary culture takes time. Be patient with yourself, stay curious and open-minded. Every new dish tasted, every market visited, every shared meal is another step in your expat adventure in Panama.