Grassland Beef - U.S. Wellness Meats
  1. Discover Blog
  2. /
  3. Nutrition
  4. /
  5. Wild-Caught Seafood
  6. /
  7. Gumbo A La Florida Recipe

Gumbo A La Florida Recipe

gumbo, creole, keto gumbo

Recipe and photos courtesy of Mandy Pagano, My Ketogenic Kitchen

“This creole gumbo is given a little Sunshine State twist by including gator and a Tallahassee favorite: gluten and sugar-free hot sausage. Feel free to swap out for andouille for a more traditional Louisiana feast. Serve hot over steamed caulirice for the full-on gumbo experience!

“Gumbo is one of those keto Holy Grail recipes. Not because it’s particularly hard to swap out for rice or to thicken. It’s all because of the roux. There is no real way to make a roux on keto.” ~ Mandy Pagano

While a “true roux” is a tricky challenge on Keto, Mandy has come up with a recipe that satisfies the craving for this delicious southern favorite. 

Our thanks to Mandy Pagano for sharing her creole style keto gumbo recipe. Mandy is a past Featured Chef and specializes in developing Ketogenic friendly recipes. You can find more of her incredible recipes at My Ketogenic Kitchen.

Prep Time: 10 min
Cook Time: 3 hours
Total Time: 3 hrs 10 mins

Servings: 12

US Wellness Shopping List: Chicken Broth or Stock, Sugar-Free Pork Sausage, Wild-Caught Shrimp


1/4 cup (2 fl oz/ 59 ml) avocado oil
1 oz (28 g) yellow onion, diced
1 oz (28 g) green bell pepper, diced
1 oz celery, diced
2 tsp konjac/glucommanan powder
64 fl oz chicken broth or stock
168 g sliced okra
2 (10 oz/ 284 g) cans mild Rotel (diced tomatoes with green chilies) (20 oz/ 567 g total)
1 tbsp. onion powder
1 tbsp. garlic powder
1/2 tbsp. black pepper
2 tbsp. smoked paprika
1/2 tbsp dried oregano
1/2 tbsp dried thyme
1/2 tbsp dried basil
1/2 tbsp sea salt
1 tsp ground cayenne pepper
1 tsp dried parsley flakes
1 lb (16 oz/ 454 g) alligator meat (or substitute chicken)
1 lb (16 oz/ 454 g) pork sausage, spicy hot sausage or similar, sliced on the bias
1/2 lb (8 oz/ 227 g) jumbo lump crab meat
1/2 lb (8 oz/ 227 g) shrimp, shelled, cleaned, and tail off

gumbo, creole, keto gumbo

Instructions For Creole Style Gumbo (Gumbo A La Florida)

  1. In a large stockpot, heat the avocado oil over medium. Add the trinity vegetables (celery, bell pepper, and onion) and give them a good stir.
  2. Sprinkle the konjac/glucommanan powder over the cooking vegetables and continue to cook them, stirring constantly, until softened and beginning to brown. Add the sausage and continue cooking until the vegetables are golden and the sausage is beginning to brown.
  3. Add the broth/stock, okra, Rotel, all the seasonings, and gator meat to your pot and stir well.
  4. Bring the mixture to the boil, then reduce the heat to simmer, uncovered, for 2 1/2 hours.
  5. About ten minutes before you’re ready to serve, add the crab meat and shrimp to the pot and stir well to incorporate. It’s ready to eat when the shrimp is bright pink and cooked through.


If you can’t find gator meat, feel free to swap it out for an equal amount of chicken.

Per 1/12 recipe: 270 cal, 25.5 g protein, 16.2 g fat, 6.2 g carbs, 1.86 g fiber, 4.3 NET csrbs


Serving Size: 1/12 recipe

Mandy Pegano, Featured Chef

Mandy Pagano

Mandy Pagano is a recovering food addict. As a no-nonsense wife, and home-educating mother of two, her passions in life are reading, music, and teaching her children. She has a life-long love of cooking, and is a self-taught home chef. Mandy’s favorite cuisine is Southern-style, but she’s also got a taste for spice, so Tex-Mex and Cajun/Creole dishes are frequently found on her table. Mandy is the co-host of the popular food blog Ketovangelist Kitchen. Visit My Ketogenic Kitchen to learn more about Mandy.