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! 


4.84 from 6 votes

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


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


  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.

3 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!! 😁

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