Healthy Sausage Gravy

Healthy Sausage Gravy

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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. 

greek yogurt biscuits in a cast iron skillet with healthy sausage gravy over one

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?  

Aside from the chicken sausage, you’ll only need 3 additional ingredients—flour, cajun seasoning, and skim milk (or any milk).

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

Making Healthy Biscuits and Gravy 

Like I mentioned in the into, 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. 

Final Recipe Notes

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

If your healthy sausage gravy is too thin, you can add a bit more flour. Or if it’s too thick, add a bit more milk or even a little butter (yum). 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 post

cooked chicken sausage for 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. You could try using thickeners like corn starch, arrowroot, or xanthan gum in its place. 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! 

 

4.85 from 20 votes
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Healthy Sausage Gravy

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

Course Breakfast
Cuisine American
Keyword biscuits and gravy, ground chicken
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 8 servings
Calories 120 kcal
Author Mason Woodruff

Ingredients

For the Breakfast Sausage

  • 1 lb Ground Chicken I used 97/3 from HEB
  • 2 tsp Black Pepper
  • 1 tsp Smoked Paprika
  • 1/2-1 tsp Crushed Red Pepper
  • 1/2 tsp Kosher Salt or 1/4 tsp table salt
  • 1/2 tsp Rubbed Sage
  • 1/4 tsp Allspice
  • 2 Tbsp (24g) Swerve Brown or a brown sugar substitute
  • 1 Tbsp (16g) Extra Virgin Olive Oil or your choice of oil

For the Gravy

  • 1/4 C (30g) All Purpose Flour
  • 1 tsp Cajun Seasoning
  • 3 C (720mL) Skim Milk or your choice of milk

Instructions

  1. Mix the spices for the breakfast sausage together in a small bowl while you heat a large skillet over medium-high heat.

    spices for chicken breakfast sausage
  2. Add the oil to the hot skillet and while it heats up, spread the spices over the top of the ground chicken. Spread the spices as evenly as possible across the entire top surface and slightly massage them into the top layer.

  3. Carefully place the chicken, seasoned side down, in the skillet. Cook for 1-2 minutes until the bottom develops a nicely brown crust before breaking apart and stirring.

  4. Cook for an additional 4-5 minutes or until the chicken is cooked completely.

  5. Mix the flour and cajun seasoning together and add to the chicken, stirring until no visible flour remains.

  6. Carefully add the milk and bring to a soft boil before reducing the heat to medium-low. 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.)

Recipe 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. 
  • Don't forget to snap a pic of your biscuits and gravy creation and tag me on Instagram @mason_woodruff or share it in my free Facebook group
Nutrition Facts
Healthy Sausage Gravy
Amount Per Serving (125 g (about 1/2 cup))
Calories 120 Calories from Fat 36
% Daily Value*
Fat 4g6%
Carbohydrates 7g2%
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.


17 thoughts on “Healthy Sausage Gravy”

  • 5 stars
    I’ve never tried a healthier version of sausage gravy before so I had no idea what to expect going into this recipe. I’ve been counting macros with Stronger U and when biscuits and gravy became an option there was no longer an option! This is great! I love biscuits and gravy and this gravy doesn’t feel like any kind of compromise! It’s rich and flavorful and I’ll for sure be making it again. I did use real brown sugar as I can’t use artificial sweeteners for a variety of reasons but the additional carbs were not drastic. This recipe (and the biscuits) is a winner!

  • 5 stars
    I grew up on sausage gravy and biscuits. It was sort of a contest between my parents on who could make it better! This sausage gravy is ridiculously scrumptious – especially on top of the healthy Greek yogurt biscuits. Ah-mazing!!! One note – the gravy is a tad on the spicier side so if you don’t like peppery or spicy cut back on the black pepper and red pepper flakes. I personally love that Mason is so spice fearless!! 😁

  • 5 stars
    This is my favorite recipe of all time! I’ve made it so much since it came out! I’ve tried variations of meats, but each time is perfect! The Greek yogurt biscuits are also delicious!

  • 5 stars
    This recipe is amazing!! I was literally craving sauté gravy & biscuits for the longest time & kept holding back because let’s be real – it isn’t the healthiest / most calorie friendly meal haha. Then, the next day, Mason blessed me with putting this recipe out. It was fate. Lol. So good!! I’ve since shared the recipe with tons of friends & family. It’s all so good! All I had on hand at the time was a plant based “milk” (I think cashew?) & it still came out great!! Also, per personal preference, I cut the amount of brown sugar in half since I like my breakfast sausage a bit more spicy vs sweet. If you haven’t given this recipe a try, you need to!

  • 4 stars
    Great recipe, but a little spicy for my hubby and I, and we like spicy! Next time, I will maybe cut back a little on the red pepper flakes and the Cajun spice. Was a nice change though, from regular sausage gravy.

  • 5 stars
    GENIUS! Seriously I haven’t had this meal since I was a kid and it is sooooooo nice to be able to incorporate now on a consistent basis and you get so much more! Works with any type of sausage you want and most milks.

    PS. My brother is HOOKED on this.

  • So growing up, my parents NEVER made biscuits and gravy…. yes I was clearly deprived growing up.

    Luckily, my boyfriend grew up eating biscuits and gravy, so he introduced me to it. It’s not uncommon that we’re going to the store Saturday morning to get ingredients to make this. Breakfast is my least favorite meal, I’m a protein bar gal, because I don’t care to do anything else. During the weekends, I crave this! Also because it’s the one meal my boyfriend actually enjoys making. My boyfriends loves some heat, so he definitely approves of this. It’s just the perfect amount for me that I’m not sweating. 😅

    For some reason, I’m not a fan of ground turkey, but in this recipe, you can’t even tell. Depends how we’re feeling, sometimes we’ll make Mason’s biscuits, and sometimes we’ll just buy a can. If you have the time, make Mason’s, obviously much better macros!

  • 5 stars
    Cue the song from wicked “Changed For Good” because that’s what you’ll be when you try this recipe. I have never met a better trio than Mason’s chicken sausage, Greek yogurt biscuits, and this gravy (sorry Jonas Brothers). I followed the recipe for all components to a T and I was licking my plate. I’m still working on getting my biscuits to look like his but that just means I get to make and eat more 🤤

  • 5 stars
    I made this to pair with the Greek yogurt biscuits and it was really good! It was a little spicy for my wife’s taste buds, so if you don’t like spice you might want to tone down the Cajun seasoning and red pepper.

  • 5 stars
    Amazing….just wow…I’ve never had anything like it. I’ve always considered biscuits and gravy to be like “ya ok it’s good but there’s other stuff that’s better.” But noooooo not in this case. I make this healthy gravy and the Greek yogurt biscuits for breakfast, lunch, dinner, leftovers, midnight snacks, extra snacks..lol I could keep going. It’s the perfect amount of spice and the macros are great! I’ve used ground chicken and ground turkey – both delish. I used skim milk most of the time but I did make them once with almond milk (all I had) and it was still incredible. You could slap this gravy on just about anything and your taste buds will be twerkin.

  • 5 stars
    I have never made any kind of gravy before using this recipe and it is hands down the best gravy I have ever had! It’s the perfect balance especially on top of the Greek yogurt biscuits! Instead of the swerve brown sugar I just used regular light brown sugar and it turned out perfect! Would recommend. 10/10! Thank you Mason for all of these wonderful recipes!

    • 5 stars
      I’m not really a breakfast person, but smother something over a biscuit and I’m there! Very flavorful but somewhat spicy, I didnt mind the spice but my hubby wasn’t a fan. More for me 🤣

  • 4 stars
    This along with the greek yogurt biscuit is great, just don’t use vanilla almond milk for the gravy. I made that mistake once because it’s all I had and will now make sure I have regular skim milk on hand each time.

  • 5 stars
    Made this for Sunday morning breakfast, exactly as the recipe is written. It is PERFECTION. I honestly liked this more than traditional sausage gravy, I think it had a lot more flavor and even had a nice little kick to it. Next time I might even skip the Cajun seasoning and see how it tastes without it! And of course I made the greek yogurt biscuits to eat with it and they were so incredibly delicious! 12/10 will make this again!

  • 5 stars
    Growing up my dad’s special breakfast was making us biscuits and gravy. When I moved out I got the recipe for it and the first time I went to make it I was horrified at how many calories it would add up to for a single serving so never ended up making it but sausage gravy and biscuits was still such comfort homey food to me. When Mason posted the recipe I made it the next day and it was just as good as what my dad made but at half the calories! I omitted the Cajun seasoning because I thought the chicken sausage patties had enough flavor on their own and used unsweetened cashew milk. Not sure if it was because of the cashew milk or my preference on thickness but I ended up adding an extra 15-20 g of all purpose flour to get it to thicken up.

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