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Light sausage gravy is a recipe I am happy to report tastes like regular pork breakfast sausage except you’re saving over 50% of the calories and it’s 80% less fat. If that wasn’t good enough, it also packs more protein by swapping traditional 2% milk for Fairlife skim milk. The main component to the gravy is sausage. The way we cut back on all that fat and calories is using turkey sausage instead of pork. Do not mistake turkey sausage for ground turkey. You want the sausage. These are located next to the pork sausage rolls in your grocer’s refrigerated section. They’re packaged the same, too. The only difference is you have to really season the turkey sausage to bring out those traditional flavors. It’s done with salt, pepper, ground sage, onion powder and red pepper flakes.


My traditional sausage gravy recipe calls for 2% milk. I was worried skim milk wouldn’t thicken up and I’d have to use more flour, but it thickened up just fine. In fact, I liked the texture even more. The key though is adding that flour as soon as the pink is cooked out of the meat. Turkey sausage won’t render much fat so if the meat dries out too much, it won’t be able to absorb the flour. The flour is needed to thicken the gravy. Cook that raw flour taste out for a minute before adding the milk to the pan. If your pan is browning too much and you need fat, spray some avocado spray in. If you don’t have any use a little butter but this changes the macros.


This light sausage gravy makes 5 servings. Serve over biscuits, toast or eat it by the spoonful. For more breakfast recipe ideas, head here. Macros: 154 calories, 16 grams protein, 4.5 grams fat, 5 grams carbs


Light Sausage Gravy

High protein breakfast gravy with all the same flavor and texture but drastically reduced in calories and fat. Ladle over biscuits, toast or eat by the spoonful.
5 from 4 votes
Course Breakfast


  • 1 lb turkey breakfast sausage
  • 2 c Fairlife skim milk
  • 1/4 c flour


  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp ground sage
  • 1/2 tsp red pepper flakes


  • Break up and brown the turkey sausage over low medium heat.
  • As soon as the pink is cooked out add the flour and cook one minute.
  • Whisk in the milk to the hot pan, turn the heat to medium and scrape up all the brown bits.
  • Allow to thicken for a couple minutes over medium heat. Serve hot.
Tried this recipe?Let us know how it was!