SAUSAGE BREAKFAST BISCUITS

These sausage breakfast biscuits are the perfect prep-ahead option for busy mornings. Each one delivers that classic sausage-and-biscuit comfort flavor, but made leaner with light biscuits and high-protein sausage patties. This version includes both lean turkey and traditional pork sausage options — giving you control over flavor and macros depending on your goals. They reheat perfectly in minutes and fuel your day with balanced macros instead of a drive-thru spike.

FAST FACTS

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour 15 minutes

Servings: 8 biscuits

Difficulty: Beginner

Goal: Bulking / On-the-Go Protein

INGREDIENTS

• For the Sausage Patties

• 1 lb (454 g) 93/7 ground turkey or chicken — lean, high-protein option

• OR 1 lb (454 g) ground pork (80/20) — traditional, richer flavor option

• 1 tsp salt

• 1 tsp black pepper

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp sage

• ½ tsp crushed red pepper (optional for heat)

• For the Biscuits

• 2 cups (240 g) self-rising flour

• 1 cup (240 g) plain nonfat Greek yogurt

• ½ tsp baking powder

• ¼ tsp salt

• Optional Add-Ons

• 1 slice low-fat cheese per biscuit (28 g)

• 1 egg per biscuit or 2 tbsp liquid egg whites

• Cooking spray or light oil for the pan

WHY THESE INGREDIENTS

• 93/7 turkey or chicken: Keeps fat low while giving that same sausage flavor once seasoned.

• Ground pork: Traditional option for bulking phases — higher calories and fat for added flavor and recovery fuel.

• Homemade seasoning mix: Sage and pepper bring that breakfast-sausage flavor profile without sodium overload.

• Greek yogurt biscuits: Add protein and moisture while removing butter and cream.

• Low-fat cheese: Gives richness and better reheat texture with less fat.

• Eggs or whites: Optional protein boost that turns these into full meals.

STEP-BY-STEP

1. Make the Biscuit Dough: In a large bowl, mix flour, baking powder, and salt. Add Greek yogurt and stir with a fork until a shaggy dough forms. Lightly flour a surface and knead 5–6 times until the dough comes together. Roll or pat to about ¾-inch thickness and cut into 8 biscuits using a cup or cutter Tip: Don’t over-knead, it keeps them light and fluffy.

2. Bake the Biscuits: Preheat oven to 400°F (200°C). Place biscuits on parchment-lined sheet and bake 15–18 minutes until golden brown on top. Remove and cool on rack.

3. Form the Sausage Patties: Combine ground turkey or pork, salt, pepper, garlic powder, onion powder, sage, and red pepper in a bowl. Mix gently until just combined. Divide into 8 equal balls and flatten into patties slightly larger than the biscuits (they shrink slightly when cooked).

4. Cook the Patties: Heat a skillet over medium heat, lightly sprayed with oil. Cook patties 3–4 minutes per side until browned and cooked through (165°F for turkey, 160°F for pork). Place on paper towels to drain.

5. Optional Egg Layer: For extra protein, cook eggs or liquid egg whites into small rounds or folded squares. Let them cool slightly before assembling.

6. Assemble the Biscuits: Slice biscuits in half. Layer sausage patty, optional cheese, and egg between halves. Press gently and wrap each sandwich individually in parchment.

7. Cool and Store: Let all sandwiches cool to room temperature before sealing to avoid condensation. Store in airtight containers or freezer bags.

MACROS (PER BISCUIT)

Version	Calories	Protein	Carbs	Fat
Turkey Sausage	95 kcal	10 g	7 g	3 g
Chicken Sausage	90 kcal	9 g	7 g	2.5 g
Pork Sausage	115 kcal	9 g	7 g	6 g
With Cheese Add-On	+25 kcal	+2 g	0 g	+2 g

Notes:

• Macros are based on one biscuit (1/16 batch).

• Add cheese, egg, or sauces for easy macro adjustment.

• For bulking, pair 3–4 biscuits with egg whites and low-cal ranch.

MEAL PREP & STORAGE TIPS

• Fridge: Up to 5 days in airtight containers.

• Freezer: Up to 2 months wrapped and sealed individually.

• Reheat: Microwave 45–60 seconds or air fry 5 minutes at 350°F for crisp edges.

• Batch Prep Tip: Double the sausage recipe and freeze patties separately — easy to build fresh sandwiches mid-week.

COACH’S TIP:

Choose your protein based on your goals. turkey for leaner maintenance or pork for clean bulking. Pair two sandwiches with a protein shake for 40–50 grams of protein in under 5 minutes. Want variety? Add sautéed onions or a drizzle of HPMP Low-Cal Ranch for moisture and flavor. Simple meals made better, that’s how you stay consistent.