Can you really have biscuits and gravy on keto?
Yes, a low-carb, keto version of biscuits and gravy is entirely possible and surprisingly delicious. The key is replacing the high-carb staples—flour and milk—with suitable ketogenic ingredients. For the biscuits, this means using a low-carb flour blend like almond or coconut flour. For the gravy, flour can be replaced with a thickener like xanthan gum or cream cheese, and milk with heavy cream and broth. These modifications allow you to recreate the rich, creamy texture and savory flavor without derailing your ketogenic diet.
Making low-carb biscuits: Almond flour vs. coconut flour
The most critical component of a keto biscuits and gravy recipe is, of course, the biscuits. Standard biscuits use wheat flour, which is a major source of carbohydrates. To create a low-carb version, you'll need to substitute the flour. Almond flour and coconut flour are the two most common and effective choices. Both can yield soft, tender biscuits, though they have different properties and require different techniques.
- Almond Flour Biscuits: Almond flour, especially the blanched, superfine variety, is a popular choice for its mild flavor and crumbly texture, which mimics traditional biscuits. Recipes typically combine almond flour with baking powder, salt, a cold fat like butter, and a binder such as eggs and heavy cream or sour cream. It's often recommended to grate frozen butter into the dry mix to achieve flaky layers.
- Coconut Flour Biscuits: Coconut flour is another great option but is much more absorbent than almond flour. This means you'll need significantly less coconut flour and more liquid (like eggs or cream) to achieve the right consistency. Because of its absorbency, it is crucial to measure it carefully. Coconut flour tends to produce a denser, more tender biscuit with a slightly sweet, coconut flavor.
Crafting a rich and creamy keto gravy
After perfecting the biscuit, the next step is the gravy. Traditional sausage gravy uses flour and milk to create a rich, thick sauce. On keto, you must use alternative thickeners and liquids.
Here’s a basic step-by-step guide to making keto gravy:
- Brown the Sausage: Cook your favorite ground breakfast sausage (or turkey/chicken sausage for a leaner option) in a skillet over medium-high heat. Use a wooden spoon to break the meat into crumbles.
- Add Fat and Liquids: Once the sausage is cooked, drain any excess fat. Add heavy cream, and for extra flavor, chicken or beef broth. Heavy cream provides the necessary fat and richness for the gravy.
- Introduce Thickener: Instead of wheat flour, use a small amount of a low-carb thickener. Xanthan gum is a popular choice due to its effectiveness in small doses. Sprinkle it lightly over the simmering liquid while whisking vigorously to avoid clumps. Other options include a bit of cream cheese or even a blend of almond and coconut flour, although some find flour alternatives can create a grittier texture.
- Simmer and Season: Let the gravy simmer gently for a few minutes, stirring frequently until it thickens to your desired consistency. Add salt, black pepper, and other seasonings like garlic powder or onion powder to taste.
Comparison of keto vs. traditional biscuits and gravy
| Feature | Keto Biscuits and Gravy | Traditional Biscuits and Gravy |
|---|---|---|
| Biscuits | Made with low-carb flours like almond or coconut flour, with no refined carbohydrates. | Made with high-carb wheat flour, resulting in a high glycemic load. |
| Gravy Thickener | Uses xanthan gum, cream cheese, or alternative flours, keeping the carb count low. | Uses a classic flour-based roux, which contributes significant carbohydrates. |
| Dairy | Utilizes heavy cream and sometimes cheese, providing a high fat content. | Typically uses milk, with a lower fat and higher lactose (sugar) content. |
| Flavor Profile | Rich and savory, with a nutty undertone from almond or coconut flour biscuits. | Classic savory taste, with a fluffy texture from wheat flour biscuits. |
| Nutrient Balance | Emphasizes high fat and moderate protein, helping the body stay in ketosis. | High in carbohydrates and can spike blood sugar levels. |
| Calorie Source | Fat is the primary source of calories. | Carbohydrates are the primary source of calories. |
Expert tips for success and common pitfalls
- Perfecting the Gravy: When using xanthan gum, add it very slowly and whisk continuously to prevent clumping. A little goes a long way. If your gravy becomes too thick, you can thin it with a little more broth or heavy cream.
- Biscuits are Delicate: Keto biscuits, especially those made with almond flour, can be more delicate and crumbly than their wheat counterparts. Let them cool slightly before handling to help them firm up.
- Watch for Hidden Carbs: Store-bought breakfast sausages can sometimes contain hidden sugars and fillers. Always check the nutrition label to ensure the sausage is low-carb and keto-friendly.
- Flavor Boosts: Don't be afraid to season your gravy generously. Using garlic powder, onion powder, and extra black pepper can elevate the flavor and replicate the traditional taste without adding carbs.
Conclusion
In conclusion, you can absolutely enjoy biscuits and gravy on a ketogenic diet by using clever and effective ingredient swaps. Replacing wheat flour with almond or coconut flour and using xanthan gum or cream cheese to thicken your gravy allows you to recreate this beloved comfort food in a low-carb format. With the right ingredients and a little practice, you can savor a keto-friendly breakfast that is both delicious and compliant with your dietary goals.
By following these simple modifications, you don't have to give up your favorite hearty meals to maintain a ketogenic lifestyle. This demonstrates that with some creativity, many traditional dishes can be adapted to fit a low-carb plan, making the diet sustainable and enjoyable for the long term. This opens up a world of possibilities for those who thought their favorite comfort foods were off-limits on keto.
