If you’ve ever wondered what truly keeps a teenage boy satisfied on busy mornings, this is it. These Biscuit & Gravy Casseroles are my teen son’s favorite make-ahead breakfast. They’re warm, filling, and nostalgic—yet still fit into a macro-balanced plan.
This recipe shows that meal prep doesn’t have to be bland or restrictive. When breakfast is ready and waiting in the fridge, it’s much easier to fuel hectic mornings without grabbing something unhealthy on the run.
Macros per Serving
Makes: 5 bowls
Serving Size: 1 bowl
Calories: 402
Macros: 27g protein / 31.3g carbs / 17.8g fat (0.6g fiber)
Ingredients
- 16 oz breakfast turkey sausage
- 5 jumbo biscuits (I used Grands Southern Homestyle Biscuits)
- 1 1/4 tablespoons butter
- 2 1/2 tablespoons all-purpose flour
- 1 1/4 cups fat-free milk (Fairlife works well for higher protein)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 1/4 cups liquid egg whites
- 2 large eggs
Substitutions & Swaps
- Sausage: Swap turkey for pork or chicken sausage if you prefer—macros will change.
- Biscuits: Use smaller biscuits or homemade biscuit dough for a different texture or calorie count.
- Milk: Any milk works; fat-free Fairlife boosts protein while keeping fat low.
- Eggs: Use all whole eggs if you prefer a richer, more custardy bake.
Easy Variations
- Cheesy: Stir shredded cheddar or pepper jack into the egg mixture before baking.
- Spicy: Add crushed red pepper flakes or a dash of hot sauce to the gravy.
- Veggie Boost: Sauté bell peppers, onions, or spinach with the sausage and fold them into the gravy.
- Higher-Calorie Option: Add an extra biscuit per bowl or serve with fruit or a side of yogurt.
Recipe Tip
Allow the bowls to cool slightly before covering. This reduces condensation and keeps the biscuits from becoming soggy in storage.
Storage & Reheating
- Store covered in the refrigerator for up to 4–5 days.
- Reheat in the microwave for 2–3 minutes, stirring or shifting midway if necessary.
- Because of the biscuits, these are best refrigerated rather than frozen for optimal texture.
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Supplies Used
2 cup glass bowls — the size I use for most breakfast bowl recipes; they fit perfectly in the oven and fridge.
Half sheet pan — useful for stabilizing bowls on and off the oven and making transfers easier.
More SFM Breakfast Prep Recipes
- Cinnamon Roll Pancake Bowls
- Sausage Breakfast Bowls
- Breakfast Enchilada Bowls
For more ideas, search “Breakfast Bowls” on the site to find similar make-ahead breakfasts and meal-prep options.
Biscuit & Gravy Breakfast Bowls (My Teen’s Favorite Meal Prep)
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Equipment
-
5 2 cup glass bowls
-
Half sheet pan
Ingredients
- 16 oz breakfast turkey sausage
- 5 jumbo biscuits
- 1 1/4 tablespoons butter (about 17.5g)
- 2 1/2 tablespoons all-purpose flour (about 19g)
- 1 1/4 cups fat-free milk
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon garlic powder
- 1 1/4 cups liquid egg whites
- 2 large eggs
Instructions
- Preheat the oven to 350°F. Arrange five oven-safe containers on a baking sheet and lightly spray them.
- Cut each biscuit into quarters and place the pieces from one biscuit into each container.
- Heat a large skillet over medium-high and cook the turkey sausage until no pink remains. Drain excess grease, remove the sausage, and set aside.
- In the same skillet, melt the butter over medium heat. Whisk in the flour; it will form a thick paste at first.
- Gradually whisk in the milk, a couple tablespoons at a time, until smooth. Continue cooking, whisking until the gravy thickens.
- Remove from heat and season with salt, pepper, and garlic powder. Stir the cooked sausage into the gravy.
- In a bowl, whisk together the liquid egg whites, whole eggs, and a pinch of salt and pepper.
- Pour the egg mixture evenly over the biscuits in each container, then spoon the sausage gravy on top.
- Bake for about 30 minutes, until eggs are set and biscuits are golden.
- Let cool before covering and refrigerating. Reheat in the microwave for 2–3 minutes when ready to eat.
Notes
- Find this recipe in nutrition tracking apps by searching “Stay Fit Mom Biscuit & Gravy Casseroles.”
Nutrition
Calories: 402 kcal,
Carbohydrates: 31.3 g,
Protein: 27 g,
Fat: 17.8 g,
Fiber: 0.6 g
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