Healthy Biscuits and Gravy

Enjoy your favorite comfort food without the guilt! This healthy biscuits and gravy recipe uses whole wheat biscuits and a low-fat gravy to create a healthier version of this classic Southern dish.

In the realm of comfort food, few dishes hold as much nostalgia and satisfaction as biscuits and gravy. Just mentioning it can transport you to cozy family breakfasts and cherished moments around the dining table. While traditionally regarded as a guilty pleasure, I’m about to unveil a healthy biscuits and gravy recipe that not only preserves that unmistakable Southern charm but also takes a health-conscious approach, increasing the protein and lowering the calories.

This healthy biscuits and gravy recipe will show you how you can enjoy this classic breakfast without feeling sluggish and heavy the rest of the day. Get ready to redefine comfort food!

Ingredients for Healthy Biscuits and Gravy

In this recipe, we are going to make drop biscuits instead of traditional biscuits made with lots of butter. Our healthy, high-fiber drop biscuit recipe is similar to our high-protein pizza dough and uses the following:

• 1.5 cups whole wheat flour (about 180 grams)
• 1.5 cups of nonfat Greek Yogurt (330 grams)
• 2 tsps Baking Soda
• 1/2 tsp salt

For our healthy sausage gravy, we are going to use:

• 1 lb ground pork (look for a lean brand if you can–alternatively, you can easily use ground turkey or chicken)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp dried minced onion
• 1 tsp pepper
• 1/4 tsp fennel seed, crushed
• 1 1/2 tsp salt
• 1/2 tsp red pepper flakes (omit if you don’t like spice)
• 3 cups nonfat skim milk (we use Fairlife)
• 1/3 cup all purpose flour

Instructions:

To make the drop biscuits:

1. Preheat the oven to 400 degrees.
2. Measure your flour into a mixing bowl.
3. Add your baking soda and salt.
4. Add your Greek yogurt and stir to combine.
5. Using a large cookie scoop or just your hands, divide the dough into 12 equal portions. Arrange them on a baking sheet.
6. Bake them at 400 degrees for 15 minutes or until golden brown.

Now it’s time to make the healthy sausage gravy!

1. Brown 1 lb of lean ground pork.
2. Add your seasonings. Start with just half the amounts for the garlic powder, salt, and pepper and taste before adding the rest. I love a flavorful gravy with the extra seasonings, but if you’re sensitive to salt, you may want to add it in small amounts and taste along the way.
3. Add 1/3 cup all purpose flour to the meat and stir it in.
4. Add 3 cups of skim milk and bring it to a simmer.
5. Add the rest of the salt, pepper, and garlic powder if you wish, or hold off until the end to taste it first.
6. Bring it to a simmer and allow it to cook for several minutes until thickened, stirring frequently.

Tips & Variations

Try this recipe with all kinds of ground meat! Turkey works great, too, for an even lower fat option.

Nutritional Information

For 3 drop biscuits, the nutritional info is:

• Calories: 206
• Protein: 14.6 grams
• Fat: 1.1 grams (.2 gram saturated)
• Carbs: 36.8 grams
• Fiber: 4.9 grams

For 1/4 of the healthy sausage gravy, the nutritional info is:

• Calories: 295
• Protein: 26.5 grams
• Fat: 24.4 grams (6.2 grams saturated)
• Carbs: 17.9 grams
• Fiber: .5 gram

Combined, the full meal is 501 calories, 41 grams of protein, 25.5 grams of fat, 54 grams of carbs, and 5 grams fiber.

Recipe Notes

The fat in this recipe is largely determined by the ground meat you choose. Pork is flavorful and more authentic to the dish, but generally, it is higher fat than other options like ground turkey. We make this dish with both pork and turkey depending on how many calories we are trying to shave off. You can also find reduced fat packages of ground pork. The nutritional info above is for Pedersen’s pasture raised ground pork, which is lower calorie than other ground pork.

Other Breakfast Favorites

If you want to try something sweet for breakfast, give the following recipes a try instead:

• High Protein Overnight Oats – This is a great make-ahead breakfast for busy weekday mornings.
• High Protein French Toast Casserole – A fun twist on an old classic, this casserole is low sugar, high-protein, and full of fiber.
• Kodiak Cakes Waffle Mix Recipe – Check out this recipe for making your Kodiak cakes even higher in protein!

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