Protein Packed Biscuits & Gravy

High Protein Biscuits & Sausage Gravy

When I first had biscuits and gravy, my mind was blown. What a rich, delicious, and, dare I say, wild ass breakfast. Then I realized what it was. Now, there's nothing wrong with some biscuits and gravy in moderation, but unfortunately a healthy portion of the breakfast would be miniscule. Enter my recipe-- it has double the protein, and half the fat. I'm a huge fan of the cheddar and chives biscuits on their own.

As always, you don't have to give up your favorite foods to lose weight. Recipe below.

 

Ingredients

Cheddar & Chive Biscuits (makes 8)

• 90g all-purpose flour
• 70g oat flour
• 30g casein protein
• 1 Tbsp baking powder
• ¼ tsp salt
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ tsp black pepper
• 15 ml skim milk
• 150g 0% Greek yogurt
• 1 egg
• 45g cold butter, cubed
• 100g shredded cheddar
• 50g chopped chives

 

Chicken Sausage Gravy (makes 2 servings)

• 6 chicken breakfast sausage links
  
• Nutrition my vary depending on your preferred chicken sausages. I used Trader Joe's Breakfast Links (total): 210 calories, 33g protein, 6g fat, 3g carbs
  
• 120 ml skim milk
• 45g all-purpose flour
• ¼ tsp salt
• ¼ tsp garlic powder
• ¼ tsp smoked paprika
• ¼ tsp black pepper

 

Instructions

Make the Biscuits

1. Preheat your oven to 400°F. Line a baking sheet with parchment.
2. In a large bowl, whisk together the all purpose flour, oat flour, casein, baking powder, salt, onion powder, garlic powder, and pepper.
3. Add the cold cubed (or grated) butter and cut it into the dry ingredients using a pastry cutter or your fingers until pea-sized crumbs form.
4. Stir in the cheddar and chives.
5. In a separate bowl, whisk together the Greek yogurt, egg, and skim milk.
6. Fold the wet mixture into the dry mixture until a thick, slightly sticky dough forms.
7. Optional-- Refrigerate the dough for 30 minutes to improve the rise when baked.
8. Shape into 8 biscuits and place on the baking sheet.
9. Brush tops with milk.
10. Bake 12–15 minutes, until golden on top. Cool slightly.

Make the Sausage Gravy

1. Take the links out of their casings, and crumble the links in a skillet over medium heat until browned (about 75% cooked through). 
2. To a bowl, add the flour, milk, and salt, garlic powder, smoked paprika, and black pepper. Stir until combined, then pour over the sausage.
3. Simmer 3–5 minutes until the gravy thickens to your liking.

Assemble

Serve two warm biscuits topped (cut in half) with half the sausage gravy for a high protein, cozy, filling breakfast.

 

Nutrition Facts

Portion size: 2 biscuits + ½ the gravy

Biscuits (2)

• Calories: 402
• Protein: 23g
• Carbs: 32g
• Fat: 21g
• Fiber: 3g

Half the Gravy

• Calories: 208 
• Protein: 21g
• Carbs: 22g
• Fat: 3g
• Fiber: 1g

Total Per Serving (full portion)

Calories: 610

Protein: 43g

Carbs: 54g

Fat: 24g

Fiber: 4g