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

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.