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High Protein Biscuits And Gravy Casserole

High Protein Biscuits And Gravy Casserole
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Cooking Method:
Cuisine:
Courses:
Servings: 6
Nutrition: 376 cal | 34g Protein | 33g Carbs | 11g Fat |
Description

Looking for a high-protein comfort food under 380 calories? My Biscuits and Gravy Casserole delivers 34g of protein per serving, perfect for a healthy family brunch or meal prep. Enjoy classic flavors while sticking to your fitness goals. Try it once, and you’ll be hooked!

For the Biscuits
  • 1 1/2 Cups Self Rising Flour (187g * See Notes)
  • 2/3 Cup Non Fat Greek Yogurt (170)
  • 1 tsp Baking Soda
    • Casserole
  • 1 Pound Jenny-O Seasoned Fresh Turkey Sausage
  • 2 Cups Egg Whites (454g)
  • 1/2 Cup Fiarlife 2% Milk (170g)
    • Gravy
  • 1 Packet Pioneer Peppered Gray Mix (Prepared with water)
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Ground Sage
Instructions
  1. 1
    Preheat your oven to 350°F (175°C) and grease a 13x9-inch baking dish.
  2. 2

    In a mixing bowl, combine self-rising flour, non-fat Greek yogurt, and baking soda until a dough forms. If dry flour remains, sprinkle in a few drops of water until flour is absorbed. Roll the dough into 12 biscuits and arrange them evenly at the bottom of the prepared dish. Each serving will include two biscuits.

  3. 3
    In a non-stick skillet, cook the turkey sausage over medium heat until browned. Once cooked through, sprinkle it evenly over the biscuits.
  4. 4
    In a separate bowl, whisk together egg whites and Fairlife 2% milk. Pour the mixture evenly over the biscuits and sausage.
  5. 5
    Place the dish in the preheated oven and bake for 18-20 minutes, or until the eggs are just starting to set. The center will still have some wiggle.
  6. 6
    While the casserole is baking, prepare the gravy according to the package directions. Stir in the ground black pepper and sage.
  7. 7
    Once the casserole has baked for the initial time, pour half of the prepared gravy over the top. Return the dish to the oven and bake for an additional 20 minutes, or until the biscuits start to brown and the eggs are fully set.
  8. 8
    Remove the casserole from the oven, pour the remaining gravy over the top, and serve hot. Enjoy!

Nutrition Facts

Servings 6

Amount Per Serving
Calories 376kcal
% Daily Value *
Total Fat 11g17%
Saturated Fat 4g20%
Cholesterol 83mg28%
Sodium 1844mg77%
Potassium 265mg8%
Total Carbohydrate 33g11%
Dietary Fiber 1g4%
Sugars 2g
Protein 34g68%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

*1 1/2 Cups self rising flour = 1 1/2 cups all purpose flour, 2 tsp baking powder and 3/4 tsp kosher salt. 

376 cal | 34g Protein | 33g Carbs | 11g Fat |

Serving Size: 242g/ 8.5oz. Makes 6 Servings.

My Fitness Pal: Biscuits and Gray Casserole EHK

*All nutrition information provided is an estimate. While all efforts have been made to be accurate, variations can occur due to ingredient sourcing and preparation methods.

 
Keywords: Biscuits and Gravy, High Protein Breakfast, Meal Prep, Easy Breakfast
Read it online: https://easyhealthykitchen.com/recipe/high-protein-biscuits-and-gravy-casserole/