Sausage gravy and biscuits is a beloved American diner staple, offering a comforting and flavorful start to the day. This dish is traditionally made by melting butter, cooking breakfast sausage, creating a roux with flour, and then adding milk to form a rich, creamy sauce. Seasoned with salt and pepper, it’s served over fluffy biscuits.
The classic preparation, however, can be quite calorie-dense. A typical 400-gram serving of sausage gravy with two biscuits can contain upwards of 1125 calories, with a significant amount of fat and carbohydrates. This raises the question: is it possible to enjoy the same delicious flavors while reducing the calorie count? Absolutely!
By making a few smart substitutions, we can create a lighter version of this classic dish without sacrificing flavor. The key is to focus on ingredients that provide similar textures and tastes while lowering the overall fat and calorie content.
Let’s start with the biscuits. Instead of relying solely on heavy cream, we can incorporate non-fat yogurt into the dough. This simple swap reduces the calories per biscuit significantly while adding a pleasant tang.
Lower calorie biscuits made with yogurt and heavy cream
For the gravy, we’ll opt for lean ground turkey as a base for our sausage. This substitution offers a higher protein content and significantly less fat compared to traditional pork sausage. We’ll season the turkey with classic breakfast sausage spices like sage, red pepper flakes, and black pepper, along with a touch of maple syrup for sweetness.
Ground turkey seasoned with spices and maple syrup for homemade sausage
Instead of using a traditional roux made with butter, flour, and whole milk, we’ll employ xanthan gum and non-fat milk to thicken our gravy. Xanthan gum is a common food thickener that effectively creates a smooth and creamy texture without the added calories of a roux.
Sausage gravy thickening with xanthan gum and non-fat milk
The result is a lower-calorie sausage gravy that still boasts the rich, savory flavors of the original. This healthier version clocks in at around 705 calories per serving, a substantial reduction compared to the traditional recipe.
To prepare the biscuits, preheat your oven to 450 degrees Fahrenheit. Combine self-rising flour with a mixture of heavy cream and non-fat yogurt. Gently mix until a dough forms, then roll it out, fold it a few times, and cut into squares. Brush the tops with cream or butter and bake until golden brown.
While the biscuits bake, prepare the turkey sausage by combining ground turkey with the spices and maple syrup. Cook the sausage in a cast iron skillet over medium heat until no pink remains. In a separate bowl, whisk together non-fat milk and xanthan gum until thickened. Gradually add the milk mixture to the cooked sausage, stirring constantly until the gravy reaches your desired consistency. Season with salt and plenty of black pepper.
Baked lower calorie biscuits
Serve the warm gravy over the freshly baked biscuits. The lower-calorie version holds its own against the classic, offering a satisfying and flavorful meal without the guilt. The tangy biscuits complement the savory gravy, creating a delicious and balanced dish.
Lower calorie sausage gravy and biscuits plated and ready to eat
While the traditional version offers a richer, more indulgent experience, the lower-calorie alternative provides a surprisingly satisfying alternative for those seeking a healthier option. You can adjust the consistency of the gravy by adding more milk or xanthan gum as needed. Experiment with different spices and seasonings to customize the flavor to your liking.
