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Healthy Sausage Gravy

This healthy sausage gravy draws inspiration from southern-style country pepper gravy and turns boring ground chicken into a flavorful base for thick and creamy biscuit dressing. Unlike traditional sausage gravy, this healthy sausage gravy has nearly 5x more protein than fat! And if you pair it with my Greek yogurt biscuits, there’s no doubt you’ll be shredded by lunchtime.

healthy sausage gravy on top of biscuits in a bowl

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How to Make the Sausage Gravy

If it ain’t broke, don’t fix it, right? My recent recipe for homemade chicken breakfast sausage has been a hit. So instead of making patties, this sausage gravy calls for the same sausage recipe crumbled.

Can I get a yay for zero handling or making patties?  

ground chicken in a skillet before adding chicken breakfast sausage seasoning

Sausage note: If you don’t want to mix the spices for your own breakfast sausage, you could use reduced fat pork sausage like in my egg and chorizo breakfast casserole or maybe even pre-cooked turkey sausage crumbles like in my breakfast chili.

Aside from the chicken sausage, you’ll only need 4 additional ingredients—light butter, flour, white or black pepper, and skim milk (or any milk).

chicken sausage before and after adding the butter and flour

And that’s it. Cook the sausage, stir in the flour and pepper, then add milk and cook until you have thick, super savory healthy sausage gravy!

reducing the milk to make the healthy sausage gravy

Making Healthy Biscuits and Gravy 

Like I mentioned in the intro, I used my Greek yogurt biscuits recipe to make gravy pillows. They are easy to make, buttery and fluffy, and have just 3 grams of fat each.

If you go the Greek yogurt biscuits route, you may want to double the biscuit recipe to match the amount of gravy this recipe makes. And if you’d rather spend your saved calories on real-deal biscuits, I won’t judge you for it.

And there are always options like the Carbquick biscuits I used in my hot honey oven baked chicken biscuits recipe.

Greek yogurt biscuits with honey drizzled on top

Final Recipe Notes

Don’t sweat perfection in this recipe. It’s difficult to mess up.

If your healthy sausage gravy is too thin, keep cooking over a low heat (or add a bit more flour). Or if it’s too thick, add a bit more milk. The gravy will continue to thicken as it cools so keep that in mind when serving. 

You can always season later. If you’re sensitive to spice, start with half the amount of pepper and add as needed when the gravy is ready. There’s even some wiggle room with the spices in the breakfast sausage recipe that I covered in the original sausage recipe.

Greek yogurt biscuits in a bowl with healthy sausage gravy

And finally, the 3 primary healthy sausage gravy ingredients have all kinds of wiggle room. Something like whole milk or adding a bit of butter will make the gravy even creamier. On the other hand, something like almond milk will reduce the calories even further but you may not need as much.

The flour acts as a thickener and absorbs any remaining oil and fat in the pan before adding the milk. I haven’t tested any other flours, but my guess is they’d work just fine, too.

What I’m trying to say is, it’s all gravy, baby. Have fun!

biscuits cut in half in a bowl with healthy sausage gravy

Healthy Sausage Gravy

Yield: 8 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

A simple recipe for low fat, southern-style sausage gravy perfect for biscuits and gravy.


For the Breakfast Sausage

For the Gravy

  • 2 Tbsp (28g) Light Butter
  • 1/4 C (30g) All Purpose Flour
  • 1-2 tsp Ground White Pepper*
  • 3 C (720mL) Skim Milk, or your choice of milk


  1. Mix the spices for the breakfast sausage together in a small bowl while you heat a large skillet over medium-high heat.
  2. Add the ground chicken to the skillet, using a spatula to finely crumble. Add the spices about halfway through cooking, stirring until the chicken is evenly coated. Continue cooking until the chicken is fully cooked and crumbled.
  3. Reduce the heat to medium-low. Add the butter, flour, and white pepper to the chicken, stirring until no longer visible.
  4. Gradually add the milk and continue cooking for 8-10 minutes, stirring occasionally, until the gravy thickens. Once the gravy is as thick as you'd like, reduce the heat to its lowest setting to keep warm. (If the gravy thickens too much as it cools, you can add a bit more milk.)


*You can use black pepper instead. The recipe originally called for a teaspoon of cajun seasoning, which is another great option.

Nutrition Facts Notes

  • Each serving of sausage gravy has 2 Smart Points.
  • Nutrition facts do not include carbs from Swerve Brown. If you're using real brown sugar or track the carbs for zero-calorie sweeteners, each serving has 10 grams of carbs. 
  • Nutrition Information:
    Yield: 8 Servings Serving Size: 1/2 C (125g)
    Amount Per Serving: Calories: 120Total Fat: 4gCarbohydrates: 7gProtein: 17g

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    Friday 30th of June 2023

    I made this just now. It’s good but a little too sweet for me, so next time I am going to use less sweetener. But it’s awesome.

    Nancy Norton

    Sunday 9th of April 2023

    I recently discovered this recipe and absolutely love it!! My family enjoys camping and this is now a staple for all camping trips, but we make it at home too. Everyone always loves it. When camping I make the biscuits in a lodge pot on a low grill. Amazing! Thanks!

    Mason Woodruff

    Monday 17th of April 2023

    That sounds awesome. Happy trails!

    Zimi M.

    Monday 29th of November 2021

    For a more savory dish, add 1Tbs of sugar instead of two! I find that two makes it very sweet and my guests always comment on that as well. Great recipe though!

    Natzimi Massa-Santiago

    Thursday 19th of August 2021

    This is by far my favorite recipe of yours! Perfect blend of spices and so creamy! I made it for my friend and she loved it.

    Amanda Anderson

    Wednesday 14th of April 2021

    My first time ever making biscuits and gravy, everyone loved it.

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