Sausage and Gravy Low Fat
Indulge in comfort food without the guilt with this Sausage and Gravy Low Fat recipe, a lighter twist on the Southern classic. Made with lean turkey sausage, creamy skim milk, and just a touch of olive oil spray, this dish delivers all the rich, savory flavors you love while keeping things heart-healthy and low in fat. The quick and easy prep—just 25 minutes from start to finish—makes it a perfect choice for breakfast or brunch. Serve this velvety gravy over fluffy biscuits, whole-grain toast, or even mashed potatoes for a wholesome, satisfying meal that's packed with flavor and mindful of your waistline. Perfect for households looking for healthy comfort food alternatives, this recipe strikes the ideal balance between indulgence and nutrition.
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Recipe Information
Ingredients
- 8 oz Turkey sausage (lean)
- 2 tbsp All-purpose flour
- 2 cups Skim milk
- 0.5 tsp Salt
- 0.5 tsp Black pepper (freshly ground)
- 0.25 tsp Garlic powder (optional)
- 1 as needed Olive oil spray or nonstick cooking spray
Instructions
Heat a large skillet over medium heat and lightly coat with olive oil spray or nonstick cooking spray.
Crumble the turkey sausage into the skillet and cook for 5-7 minutes, stirring occasionally, until fully cooked and lightly browned. Remove the sausage from the skillet and set aside on a plate lined with paper towels to drain any excess grease.
Reduce the heat to medium-low. Sprinkle the flour into the skillet and whisk constantly for 1-2 minutes to cook off the raw taste of the flour.
Gradually add skim milk to the skillet, about 1/4 cup at a time, while whisking continuously to prevent lumps. Continue until all the milk is incorporated.
Simmer the gravy, stirring frequently, for 3-5 minutes or until it thickens to your desired consistency.
Return the cooked sausage to the skillet and stir to combine. Add salt, black pepper, and garlic powder (if using), adjusting seasoning to taste.
Serve the sausage and gravy warm over your choice of biscuits, toast, mashed potatoes, or rice. Enjoy!
Nutrition Facts
Calories |
159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 626 mg | 27% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 6.2 g | ||
| Protein | 13.4 g | 27% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 177 mg | 14% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 346 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
