Whether you’re an expat or traveler, sometimes we all gotta save a buck or two, especially in these times, and especially if you find yourself in Panama City, Panama, which isn’t cheapest city in Central America. In this article, we offer some tips on how to eat well on a budget in Panama City.
Panama offers a wealth of options for food enthusiasts. The capital, Panama City, is home to vast range of excellent excellent eating spots, reflecting the country’s unique position as a bridge between North and South America. This diversity is evident in the city’s food, which blends traditional Panamanian dishes with international influences. From Spanish-inspired ropa vieja to Cantonese siu mai, Panama’s cuisine is a testament to its rich history and multicultural heritage.
The city’s role as an international business and tourism center has led to significant growth in its restaurant options in recent years. This growth has brought a wide range of dining options, from street food stalls to high-end restaurants, catering to every taste and budget. The influx of full-time foreign residents and tourists has further enriched the city’s food culture, making it a true melting pot of flavors.
This guide aims to show you how to eat well on a budget and enjoy Panama’s delicious cuisine without breaking the bank. We’ll explore various strategies for eating cheaply, from shopping at local markets to finding the best deals at supermarkets and street food stalls. By adapting your shopping and eating habits, you can savor the flavors of Panama while keeping your food budget in check.
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Cooking at Home
First up, the cheapest way of eating anywhere is to cook yourself. Whether you’re staying in a hostel or AirBnB with a kitchen or if you’re an expat living in Panama City, cooking at home is the best way to eat cheaply. This is particularly important as Panama, while less expensive than many destinations, is one of the pricier countries in Central America, especially the capital.
Being in Panama offers an opportunity to revamp your diet with fresh, local produce and different culinary traditions. However, maintaining good nutrition can be challenging in a new country. To help, consider using a beginner’s guide to meal planning and consult with a nutritionist familiar with local foods to ensure you meet your dietary needs.
Start by adapting your shopping list to local products, which are often less expensive than imported items. Buy fruits and vegetables in season from local markets for the best prices. The fish market offers fresh seafood at lower prices than supermarkets.
Try cooking traditional Panamanian dishes like sancocho or ropa vieja. These can help stretch your budget further. If you’re unsure where to start, opt for simple, popular recipes using local ingredients. Remember, home-cooked meals offer healthier options and give you more control over your diet.
For pantry staples, consider local alternatives. Instead of imported stock cubes, try caldo de pollo, which costs less than a dollar for five packets.
As you adapt to new foods, listen to your body and introduce changes gradually. Your journey to healthy, budget-friendly eating in Panama starts with understanding local ingredients and combining them into wholesome meals. By cooking at home, you can save money without compromising on food quality.
If you’ve ever had a hangover or felt similarly rough in Panama, then you know that a bowl of sancocho saves the day. Here’s a great recipe to make your own Panamanian sancocho!https://t.co/tBuvLHiTGa
— Central America Living (@VidaAmerica) March 28, 2023
Local Markets and Grocery Shopping
One of the best ways to eat cheaply in Panama City is to shop like a local. This means venturing beyond large supermarket chains and exploring the city’s vibrant local markets.
The Mercado de Mariscos (Seafood Market) is a must-visit. Here, you’ll find fresh fish and seafood at prices significantly lower than in supermarkets. The market is famous for its ceviche, a perfect, affordable treat on a hot day. This marinated raw fish or seafood dish is a staple of Panamanian cuisine and showcases the country’s rich seafood traditions.
For fruits and vegetables, seek out local farmers’ markets. These markets offer a wide variety of fresh, seasonal produce at competitive prices. You’ll find tropical fruits like papayas and bananas sold at roadside stalls, often fresher and cheaper than in supermarkets. The Mercado San Felipe Neri is particularly worth a visit for its historic atmosphere and wide selection of local produce.
When it comes to supermarkets, Panama has several chains to choose from. Riba Smith is popular among expatriates for its wide selection of imported goods, but for budget shopping, consider alternatives like Rey or Super 99. Super 99, in particular, focuses more on local brands and has an excellent vegetable section.
To really save money, adapt your shopping list to local products. Try local coffee brands – Panama produces some of the world’s finest coffee, and local brands are often excellent and much cheaper than imported varieties. The same goes for beer; local brands like Balboa and Atlas are inexpensive and excellent.
For Asian ingredients, head to the Chinatown area in El Dorado. Here, you’ll find a vast selection of Asian foods at reasonable prices, reflecting the significant influence of Asian cuisine on Panama’s food culture.
When you move to Panama, you still need to eat, despite the cost of living crisis. So where’s best for grocery shopping in Panama City for an expat? https://t.co/b9QCGpl8ai
— Central America Living (@VidaAmerica) July 20, 2022
Street Food
Street food in Panama City offers tasty, affordable options for budget-conscious eaters. Popular items include empanadas, ceviche, and carimañolas, typically costing between $1 to $3 per serving.
Empanadas are pastries filled with meat, cheese, or vegetables. You can find them at street carts and small stands throughout the city. Ceviche, raw fish or seafood marinated in citrus juice, is a local favorite. The Mercado de Mariscos is known for excellent, inexpensive ceviche.
Carimañolas, fried yuca rolls stuffed with meat, are another cheap, filling option. Look for them at street vendors and local fondas (small, family-run eateries). For a quick, cheap meal, try the “chinitos” – small convenience stores often run by Chinese immigrants. They sell individual items like eggs or cigarettes and often offer inexpensive prepared meals.
When trying street food, follow local crowds to find the best spots. This usually indicates good food and proper hygiene. Always check that the food is freshly prepared and properly handled to avoid any health issues. Remember, while street food is generally cheap, it’s often fried or processed. Enjoy it as an occasional treat rather than a daily staple for a balanced diet.
Dining Out on a Budget: Neighborhood Fondas
Much like sodas in next door Costa Rica, fondas are an essential part of Panama’s culinary landscape, offering delicious, affordable meals and preserving traditional cooking methods. These small, family-run eateries are deeply rooted in Panamanian culture, with a history dating back to the construction of the Panama Canal. According to records, there are almost 4,000 fondas in Panama City alone. They’re popular among locals for their good food, fast service, and reasonable prices. Many chefs and food enthusiasts frequent fondas, appreciating the home-style cooking and the “love” that goes into the food.
Several fondas in Panama City come highly recommended by local chefs and food critics. Early in 2024, Panamanian newspaper La Prensa highlighted a number of fondas that they considered the best. El Motete, on Via Argentina in El Cangrejo, is open 24 hours a day, seven days a week. It offers a wide variety of rice dishes, chicken, and stewed meats. Prices start at $4 for a lunch plate with five items. Fonda del Campo, in the Boca la Caja neighborhood, is known for its homey atmosphere. The menu includes steak with onions, stewed ribs, and chicken dishes, averaging $5 per meal.
Fonda Any in Marbella has gained fame for its morning pastries and homemade tortillas. It serves roast chicken, stewed meat, and Panamanian tripe, with lunch starting at $4. For those looking for a slightly more upscale experience, Lo Que Hay in Casco Viejo offers a gourmet take on traditional Panamanian dishes, though at a higher price point of around $15 per meal.
When eating at fondas, you can expect a range of local dishes including rice, beans, stewed meats, and seafood. Many offer daily specials and serve traditional Panamanian soups. Fondas provide an affordable way to experience authentic Panamanian cuisine, making them an excellent option for budget-conscious diners looking to enjoy local flavors and traditions.
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Some Cultural Insights
When dining out in Panama, it’s important to understand local customs. Tipping is generally expected in restaurants, with 10% being the standard. However, check your bill first, as some establishments include a service charge. Panamanians tend to be relaxed about punctuality, so don’t be surprised if your meal takes a bit longer than expected. It’s considered polite to greet other diners with a simple “Buen provecho” when entering or leaving a restaurant.
Portion sizes in Panama are generally generous, especially in fondas and local eateries. Breakfast is typically light, with lunch being the largest meal of the day, usually eaten between 12 and 2 PM. Dinner is often served around 7:00 or 8:00 PM. Adapting to these meal times can help you find the best deals and freshest food.
Eating Well on a Budget in Panama: The Wrap Up
Eating cheaply in Panama doesn’t mean compromising on quality or flavor. By shopping at local markets, cooking at home with local ingredients, exploring street food options, and dining at neighborhood fondas, you can enjoy Panama’s rich culinary offerings without breaking the bank. Don’t be afraid to try new dishes and explore different neighborhoods – your next favorite meal could be just around the corner!
