When backpacking through Panama, one of the most rewarding experiences is discovering how locals eat and enjoying traditional food without spending much. While international restaurants and trendy cafés exist in big cities like Panama City or Boquete, the real flavor of the country comes from small “fondas” and local eateries scattered along the roadsides and in neighborhoods. These family-run spots serve hearty, homemade meals at a fraction of the price you would pay in tourist-focused areas, making them perfect for budget-conscious travelers.
A typical local breakfast in Panama is both affordable and filling. Most fondas serve “huevos fritos” (fried eggs) with “tortillas” — thick corn patties that are fried until crispy. Another common option is “hojaldres,” a fried dough similar to a flatbread, often paired with cheese or eggs. Coffee, which is strong and rich thanks to Panama’s highland plantations in Boquete and Volcán, usually accompanies the meal. Backpackers can expect to pay just a couple of dollars for a complete breakfast, which fuels a long day of exploring.
For lunch, the most common and budget-friendly option is the “comida corriente” or “plato del día.” This daily plate typically includes rice, beans, a protein such as chicken, beef, or fish, and a small salad or plantains. Portions are generous, and prices usually range from $3 to $5 depending on the location. It’s not uncommon to see locals stopping by during their work breaks, making these meals an authentic way to eat alongside Panamanians while sticking to a backpacker’s budget.
Seafood is another highlight of eating locally in Panama, especially along the coasts and on the islands. In places like Bocas del Toro or the Pacific coast near Santa Catalina, travelers can find fresh fish and ceviche for surprisingly low prices. Ceviche, usually made with corvina (sea bass), is marinated in lime juice and mixed with onions, peppers, and cilantro. Sold in small cups at markets or food stands, it is refreshing, inexpensive, and a must-try for any traveler exploring Panama’s beaches.
Street food is also an essential part of eating like a local. Vendors sell empanadas filled with beef, chicken, or cheese, as well as “carimañolas,” a fried yuca roll stuffed with meat. These snacks cost less than a dollar each and are perfect for a quick bite when traveling between towns or before a hike. In rural areas, it’s common to find women selling homemade tamales wrapped in banana leaves, offering both sustenance and a taste of tradition.
Backpackers traveling through Panama will quickly learn that eating locally is not only cheaper but also more culturally enriching than sticking to tourist-oriented restaurants. Fondas, street food stalls, and seaside fish markets provide an authentic taste of Panama’s flavors while keeping daily food expenses low. By embracing these options, travelers not only save money but also connect with local life, experiencing Panama the way its people do every day.