Zach’s vegan version of Gallo Pinto, a Costa Rican classic.

Costa Rica Food Culture: Eating Plant-Based and Sustainably.

When I’m cooking in Costa Rica on retreats, I feel deeply nourished by the abundance of fresh, natural foods that thrive in the jungles, fields, and forests. The country’s food culture is built on simplicity, sustainability, and a deep connection to the land. From tropical fruits like mangoes, pineapples, and papayas to starchy staples like plantains and cassava, Costa Rica’s food culture is world class. This nutrient-rich produce is accessible to nearly everyone, regardless of their circumstances, making it a cornerstone of life here.

On our volunteering days when we are helping with Lakshimi Rising’s yoga teacher trainings, we walk through La Carpio, one of the poorest neighborhoods in Costa Rica. Despite the challenges the residents face, the abundance of fresh produce flowing into the area is remarkable. Trucks deliver vibrant fruits, vegetables, and fresh herbs daily, reminding me of the deep roots Costa Rica food culture has in farm-to-table practices. Even here, the quality of the food is far superior to what I often see in Arizona grocery stores. The experience prompted me to reflect on what it truly means to live well and how deeply our diets reflect our values.

Pineapple empanadas from Zach and Selena.

Is food in Costa Rica plant-based?

For those embracing plant-based diets, Costa Rica vegan food is both accessible and delicious. The country’s tropical climate supports an incredible variety of fruits and vegetables that form the basis of many traditional dishes. “Gallo pinto“, a hearty mix of rice and beans, is naturally vegan and widely enjoyed as a breakfast staple. Many other Costa Rican dishes such as fried plantains, yucca fries, and heart of palm salads, offer satisfying, plant-based options. Whether you’re at a bustling market or a small roadside soda (a traditional eatery), the abundance of vegan-friendly ingredients in Costa Rica is evident.

In places like La Carpio, many people don’t own refrigerators. However, the lack of refrigeration doesn’t hinder their ability to eat well. Instead, it encourages a more sustainable, day-to-day relationship with food, which is rooted in freshness and minimal waste. In contrast to this simplicity, the Western world often feels disconnected from its food sources. In countries like the United States, we buy in bulk, hoard groceries, and waste significant amounts of food. More than 30% of all food in the U.S. is wasted annually—amounting to 133 billion pounds. The average American family wastes nearly $2,000 dollars of food every year. This is a stark contrast to the food culture in Costa Rica, where people often purchase only what they need for the day and consume it fresh. 

This stands as a powerful reminder of how much we can learn from Costa Rica’s food culture and mostly plant-based diets. Sure, the average Costa Rican eats meat with most meals, but the portion is smaller, and there are always fruits and vegetables. Their mindful practices starkly contrast the Western tendency to be over-consuming carnivores. In the U.S., wasted food doesn’t just represent squandered nutrition; it also wastes the resources used to grow, transport, and package it. That waste ultimately decomposes improperly in landfills, contributing significantly to greenhouse gas emissions. In Costa Rica, however, the emphasis on fresh, seasonal produce and daily consumption aligns with a more sustainable lifestyle. There are also public composting programs in Costa Rica, which are only available in a select few cities here in the U.S.A.

This is ayote, Costa Rican pumpkin.

For those exploring Costa Rica vegan food, this approach of immediacy and freshness offers another layer of inspiration. By focusing on unprocessed, plant-based meals, Costa Ricans demonstrate how simple ingredients can create satisfying and nourishing dishes. Imagine savoring a casado (a traditional meal) loaded with rice, black beans, fresh avocado, and sautéed vegetables, or sipping a chilled batido (smoothie) made from just-picked fruits blended with water or plant-based milk. This balance of simplicity and flavor reflects a culture deeply connected to its natural surroundings.

Food holds immense power over our lives, shaping our health, habits, and even our happiness. While many Americans grapple with obesity and food-related health issues, Costa Rica’s emphasis on fresh, whole foods displays a model worth emulating. Yet, it’s not just about the food itself—it’s about the mindset. Eating in Costa Rica is an act of connection: to the land, to the community, and to the present moment. The food is simple, and eating it makes you feel good.

Perhaps this is what we need to rediscover in the Western world. Try adopting a bit of Costa Rica’s food culture into your daily life. Use what you already have in your pantry before buying more. Embrace meals centered on whole, plant-based ingredients, inspired by Costa Rica vegan food traditions. You might find that living with less—and eating more simply—brings you closer to a healthier, more intentional way of life.

Costa Rican “pura vida” lifestyle teaches us that we don’t need to control everything. By letting go of excess and focusing on the essentials, we can create a more sustainable, joyful relationship with food. Maybe one day, you’ll find yourself savoring fresh papaya under a Costa Rican sun, feeling the same deep connection to the earth that has sustained this beautiful country for generations. 

If you would like to experience Costa Rican food culture though my (Zach’s) and Selena’s plant-based dishes, we have yearly retreats in the biodiverse cloud forests of Monteverde. Check out the retreats here!

Think a retreat might be for you but are unsure? Book a discovery call to get to know us!