While Puerto Rican cuisine might not immediately come to mind as the epitome of health food, it's actually rich in nutrition and flavor. As a Puerto Rican and Dominican dietitian, I advocate for the nutritional value of my cultural foods. Many people worry about how to manage their nutrition while eating their favorite foods, but there are many different healthy Puerto Rican recipes to choose from! Puerto Rican dishes tend to have veggies mixed in with other foods.
Embracing Cultural Foods for a Healthy Lifestyle
Many Latina clients worry that their meals don't have enough vegetables or that Puerto Rican food is too high in carbohydrates. However, Puerto Rican cuisine incorporates a lot of veggies into dishes. Just because we don't tend to have a specific section of the plate dedicated to veggies, doesn’t mean they aren’t present in our meals.
If you’re ready to start eating healthy while embracing your culture, get started with my free 1-week Mexican meal plan.
Key Ingredients in Healthy Puerto Rican Cuisine
Puerto Rican cuisine is characterized by its diverse use of vegetables and flavorful ingredients. Here's a closer look at some of the most common and nutritious components:
Avocado
Avocados have been enjoyed in Puerto Rico for centuries with foods like rice and beans, plantains, eggs, and meat. Avocados are actually fruit, but they’re often eaten like veggies. The avocados eaten in Puerto Rico and the Caribbean are different from the Mexican kind most often sold in the US. They’re bigger, lighter in color, and less creamy. Avocados are jam-packed with nutrition. Research shows that eating avocados can improve the health of your gut microbiome, reduce your risk of cardiovascular disease, and improve cognitive health. This is largely because they’re a good source of fiber, heart-healthy fats, potassium, antioxidants, and more, per the USDA.
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Batata
Batata is a kind of sweet potato popular in Puerto Rico. It has white flesh similar to Japanese sweet potatoes. Batata is one of a few root vegetables collectively known as “viandas” in Puerto Rico. It can be prepared boiled, roasted, fried, or mashed. It’s often served as a side dish or stuffed with meat and rice. Although there isn’t much research on batata specifically, a 2022 study in the International Journal of Environmental Research and Public Health found that root vegetables can improve metabolic health through improving glucose levels, lipid profiles, and blood pressure. The study found that they can also improve gut health by acting as prebiotics (food for the healthy bacteria in your gut) and reduce inflammation because of their antioxidants.
Beans
Beans are part of what makes Latine food so nutritious. Puerto Rican food simply isn’t complete without beans. Although you may think of beans as a protein, they can count towards both your protein and vegetable intake, per the USDA. They provide protein without any saturated fat, which can support healthy cholesterol levels, per the American Heart Association. They’re also full of fiber, iron, and potassium, per the USDA. A 2021 study in Nutrients found that beans can also promote metabolic and gut health, reduce inflammation, and even promote immune health.
Carrots
Carrots are a staple part of sancocho, a Puerto Rican stew. These bright orange veggies owe their color to beta-carotene-an antioxidant that gets converted to vitamin A in the body. In turn, they support your immune system, heart, lungs, and eyes, per the American Heart Association. Carrots are also full of fiber, B vitamins, vitamin K, and potassium.
Eggplant
Eggplant is used to make a Puerto Rican side dish called berenjena guisada (stewed eggplant). The dish is full of flavor thanks to ingredients like tomato paste, vinegar, garlic, cilantro, and bay leaves. Eggplant is another food that’s technically a fruit but traditionally prepared like a veggie. It’s full of antioxidants including phenolic acids and anthocyanins. The anthocyanins are actually what gives eggplant’s peel its bright purple color. These components can help promote metabolic health, reduce inflammation, and prevent cell damage, per a 2021 study in the journal Plants.
Garlic
Garlic-whether mashed, powdered, minced, or whole-is used in almost every Puerto Rican dish. It gives Puerto Rican food much of its distinct flavor. Garlic is often overlooked as a veggie, which is a shame because it contributes nutrition to Puerto Rican dishes. Some research, like this 2020 study in Antioxidants, shows that garlic may help protect against cancer, cardiovascular disease, hypertension, and diabetes. It has antioxidants that can help fight inflammation and lower blood lipids.
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Green Bananas
Green bananas are another Puerto Rican fruit that’s typically prepared more like a veggie. They’re another starchy veggie that falls into the category of “viandas”. They’re softer and smaller than plantains, although overall they are pretty similar. Green bananas are often boiled and eaten with sliced cooked onions. The popular dish “guineos en escabeche” features boiled green bananas that are pickled in a mixture of vinegar, garlic, olives, and spices. Nutritionally, they’re an especially good source of a type of fiber called resistant starch. A 2019 study in Nutrients found that green bananas can improve digestive health, insulin sensitivity, blood lipid markers, and inflammatory markers.
Ñame
Ñame is another type of root veggie. It’s often boiled and eaten with other root or starchy veggies like yautia and yuca. Like most other root veggies, ñame is a good source of fiber and resistant starch. As the name suggests, resistant starch resists digestion in the small intestine. This leads to the production of short-chain fatty acids that can help improve cholesterol, blood sugars, and gut health, per a 2022 study in the Journal of Functional Foods.
Onions
Onions go hand in hand with garlic in Puerto Rican cuisine. They give Puerto Rican food its distinct flavor yet they’re often overlooked as veggies. Onions contain a specific type of fiber called inulin that acts as a prebiotic, feeding the good bacteria in your gut. It can also help lower blood sugars, prevent inflammation, reduce colon cancer risk, and prevent constipation, per a 2023 study in the journal Food & Function. They’re also a good source of vitamin C, which promotes immune health and iron absorption from plant foods like beans, per the NIH.
Peppers
Peppers are another common Puerto Rican vegetable. Bell peppers and aji dulce are the most common peppers used in Puerto Rican cuisine. Aji dulce is one ingredient in sofrito-an herb and veggie puree used as the base for many Puerto Rican dishes. Just 1 cup of chopped sweet peppers has over 10% of the daily value (DV) of fiber, and over 20% of the DV of vitamin C, per the USDA.
Plantains
Plantains (or plátanos as they’re called in Spanish) are another common starchy veggie in Puerto Rican cuisine. You can find them fried, baked, and mashed. One of the most famous Puerto Rican dishes is mofongo-mashed fried plantains typically flavored with salt, garlic, lime, and pork. Their specific nutritional value varies based on how you prepare them, but in general plantains are full of nutrition. They’re a great source of fiber, vitamin C, vitamin B6, folate, and potassium, per the USDA. In turn, they can support immune health, gut health, brain health, heart health, red blood cell formation, and blood pressure management.
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Potatoes
Potatoes are commonly used in Puerto Rican sancocho. They’re also used to make potato salad and papas rellenas (stuffed potatoes). Although you may think of them as a food to avoid because of their carbs, that is not the case. They’re full of fiber, resistant starch, vitamin C, and potassium, per a 2013 study in Advances in Nutrition. This makes them beneficial for gut health, immune health, blood pressure, and more.
Pumpkin
Pumpkin is also known as calabaza in Puerto Rico. However, calabaza may also refer to other types of squash used in Puerto Rican cuisine. It’s often cut and included in stewed beans. It’s also used to make cazuela-a custardy dessert. The orange color of pumpkin signals its beta-carotene content. This is an antioxidant also found in carrots that can get converted to vitamin A in the body. It can promote immune and eye health, per a 2024 study in Food Science & Nutrition.
Tomatoes
Tomatoes are one of the most common ingredients in Puerto Rican cuisine. Not just fresh tomatoes, but tomato sauce or paste as well. Although tomatoes are technically a fruit, they’re nutritionally similar to vegetables because they’re low in carbohydrates. This makes them a good option for people with diabetes. Even though tomato sauce or paste doesn’t have as much fiber as whole tomatoes, it’s still a great source of the antioxidant lycopene. This antioxidant has been shown to help mitigate oxidative stress linked with health issues like inflammation, diabetes, heart disease, and more, per a 2024 study in the Journal of Nutrition and Metabolism.
Yautia
Yautia is yet another root veggie that falls under the “viandas” category of Puerto Rican veggies. It’s also known as malanga, although some sources say these are slightly different veggies. That said, like other root veggies, it’s full of resistant starch to support your gut and metabolic health. Although there isn’t much research on the health benefits of yautia specifically, a 2019 study in the Journal of Functional Foods found that mice who were fed malanga had a significantly more diverse gut microbiome than those who were fed potatoes-an indicator of good gut health.
Yuca
Yuca is a fibrous root vegetable that’s often boiled and pickled just like guineos en escabeche. It has a distinct texture that’s grainy and thick. It’s one of my personal favorite Puerto Rican vegetables! Yuca is a great source of fiber, potassium, vitamin C, and copper, per the USDA. In turn, it can promote iron absorption, gut health, heart health, and more. Read our blog all about yuca for more information.
Delicious and Healthy Puerto Rican Dishes to Try
Here are some examples of healthy Puerto Rican dishes:
- Arroz con gandules: This is one of the most iconic Puerto Rican dishes, and it’s healthy! While some people are nervous about the carbs in rice, the gandules add extra protein and fiber making it an overall healthy dish.
- Camarones Guisados (Stewed Shrimp): These stewed shrimp combine the lean protein in shrimp with a rich tomato sauce for extra antioxidants.
- Gazpacho (Puerto Rican Salt Cod Salad): Cod makes another appearance! This time in a cold salad with onion and avocado.
- Mamposteao (rice and beans): Yet another rice and beans dish for your table!
- Quimbombo Guisado: This okra stew is a very rich source of vegetables.
- Stewed codfish with eggplant: Codfish is a Puerto Rican staple.
- Stuffed plantains: This is my recipe and it’s more Puerto Rican-inspired than a true, classic Puerto Rican recipe. But these stuffed plantains combine the gut-healthy benefits of plantains with the benefits of plant-based protein from beans.
- Yuca en escabeche: Yuca is another example of a healthy, starchy vegetable in Puerto Rican food (called “viandas”).
Staying Healthy in Puerto Rico: Beyond Traditional Cuisine
POV: you are in PR and, after you have enjoyed one too many frituras, you are wondering what you can do to stay healthy. To start, hydrate, stay active, wear bug spray, slather on sunscreen, and befriend locals. Also, balance the local traditionally heavy cuisine with lighter fare. You can find fresh, local produce at a plaza del mercado, a typical Puerto Rican farmer’s market. Some also have food vendors and restaurants, so you can enjoy a classic meal of rice and beans. Some towns have a mercado near their town plaza, where produce is available daily.
Open-air markets, which open once or twice a month usually over the weekend, are becoming more popular. They sell local produce, healthy bites, and artisanal goods. Better known as La Placita, this mercado is a local and tourist favorite. During the day it’s a farmer’s market with plenty of food and produce vendors. This market is located in Jose de Diego, right in the heart of San Juan, and encompasses one whole block. It’s a great place to enjoy an inexpensive, yet delicious lunch. You can also buy, sell, and browse through apparel, fresh produce, food stalls, souvenirs, trinkets, and toys. Located in front of El Morro in Old San Juan, this open-air mercado gathers various local farmers with the best of their harvest. Plaza de Comerciantes is located on the Centro Agropecuario grounds (Route 111 KM 18.5). You can find this market at the Plaza Publica Cristobal Colon in Aguada. You can also find Mercados Familiares running simultaneously around the island. These farmer’s markets are run as part of an initiative by the Puerto Rico Department of Family Affairs (Departamento de la Familia). Through this initiative, not only does the consumer benefit by being able to buy fresh and local produce, but local farmers get to sell their goods directly to the public.
Healthy Dining Options in Puerto Rico
If instead of a farmer’s market, you are in the mood for a casual dining experience or just simple take-out, try:
O-MRTK: With locations in Guaynabo, Cupey, and Caguas, offers healthy meals with vegan and vegetarian options. Check out their salmon!
St. Germain Bistro & Cafe: In Old San Juan provides vegan and vegetarian-friendly options with salads, soups, and sandwiches.
Stuffed Avocado Shop: Has locations in Guaynabo, Miramar, and Old San Juan, and it serves, you guessed it, avocados stuffed with proteins, vegetables, and more.
Sambacai: Sells paninis, acai bowls, and smoothies. Located in Miramar and Ponce.
Acai Express: Also has numerous locations throughout the island. They sell superfood bowls, such as acai and pitaya bowls.
Arepas To Go & More: Specializes in arepas, but also offers fresh juices, smoothies, cachapas, salads, and other delicious food options. They have 3 locations, two in Aguadilla and one in Rincon.
For delicious farm-to-table food, check out:
- Paulina Escanes Gourmandize in Condado
- Bacoa in Juncos
- Cocina al Fondo and Vianda, both in Santurce
For a fine dining experience:
- Marmalade Restaurant and Wine Bar in Old San Juan offers veggie-focused tasting menus with a tropical fusion.
- 1919: Located in the luxury hotel Condado Vanderbilt. The restaurant combines a fine dining experience while incorporating local ingredients.
These are only a couple of examples of the many eateries throughout the island that serve healthy, delicious food. Whether you’re into casual atmospheres or fine dining, you will definitely find something you’ll love. Feel free to eat around P.R. to find your favorite eats for a full belly and a happy, healthy heart ♥️.
Restaurants with healthy options
- Mario Pagán Restaurant: Located in the heart of Condado, Puerto Rico, Chef Pagán's signature restaurant is a true reflection of the island's rich cultural heritage, where international techniques and local ingredients mingle in exquisite dishes and lavish drinks.
- The Oyster Shack: Enjoy the largest selection of fresh oysters in Puerto Rico, alongside our range of clams, crudo, and our locally famous ceviche. Choose between the serene ambiance of our outdoor terrace or the cozy setting of our indoor saloon.
- Cocina Abierta: At our restaurant we create and interpret the culinary ideas inspired from different cultures, products, and techniques. Our always evolving menu is a result of the interaction and interchange of different experiences. An open kitchen, eclectic and without limitations. Because cooking is our passion.
- Havana Bar & Grill: Offers three different atmospheres inspired in Cuban heritage.
- Niche Restaurant: The food is always fresh and delicious. They loved the vegan options, such as sweet potato 'steak' and bread pudding. The chef also interacts with diners, promoting the idea of fresh, quality ingredients.
- SUR Barra Nikkei: Offers a unique blend of Peruvian and Japanese cuisine, using quality ingredients. Reviews highlight the restaurant's creative, flavorful dishes, and the staff's knowledge in explaining the menu and ingredients. Portion sizes are also noted to be good for sharing, promoting balance and moderation in meals.
- Toyosu Omakase & Sushi Bar: We are the only restaurant on the island flying in fresh fish directly from Tokyo’s Toyosu Market two to three times each week - an exclusivity that ensures a level of freshness and quality unmatched anywhere in Puerto Rico. Every dish celebrates Japan’s seasonality and craftsmanship, featuring the finest ingredients and meticulous attention to detail.
- Comedor: Offers a varied menu with quality ingredients and great flavor as mentioned in several reviews. Customers have praised the food and service, describing it as 'delicious', 'consistent', and 'excellent'. With a wide variety of food choices, this restaurant is indeed a healthy option.
- Texas de Brazil: Indulge in a wide array of seasonal roasted vegetables, fresh artisan breads, charcuterie, imported cheeses and other specialties. Next, an endless parade of gauchos visit your table with skewers of freshly grilled meats carved tableside.
- El Vino Crudo: Our food menu by El Vino Crudo Chef, Beto Resende, offers a rotating selection of dishes with respect to seasonality, availability and when we feel inspired to try new creations. Beto's cooking style is straight to the point, simple with Mediterranean influence.
- Lana’s Healthy Bistro & Juice Bar: Especializados en cocina saludable, jugos prensados en frío y mucho más. Nos complace ofrecerle una amplia variedad de deliciosas opciones de cocina saludable divididas en opciones veganas, vegetarianas, keto, bajas en carbohidratos, sin gluten y sin azúcar añadido. También puede disfrutar de nuestros platos especiales del chef que varían semanalmente.
Condado: A Hub for Healthy Dining
Discover a refreshing culinary journey in Condado, Caribbean, Puerto Rico, where the emphasis on healthy dining shines through in every dish. From unique blends of Peruvian and Japanese cuisines to classic dishes reimagined with a healthy twist, each establishment in Condado commits to providing not only nourishing but also delightfully flavorful meals. The dining scene here is characterized by its creative approach to healthy eating, ensuring that every meal is both a treat and a healthful choice. Whether you're looking for vegan options or perfectly balanced meat dishes, Condado's restaurants offer something to satisfy every palate while focusing on well-being. Enjoy the experience of engaging with knowledgeable staff who are eager to share their insights on the nutritious benefits of their menu offerings.