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Southern Sausage Gravy Omelet

Southern Sausage Gravy Omelet

Keto Southern Sausage Gravy Omelet

Gravy, GRAVY, GRAVY!!! I was born in the South and biscuits and gravy were a Sunday morning staple growing up.  My mom would fix them every week before church and both my maternal and paternal grandmothers would fix them for breakfast anytime I spent the night.  I would make biscuits and gravy in college for me and my roommates on special occasions, such as snow days or the end of finals week and it was one of the first things I made for Lauren when we started dating as well.  Anyways I never thought I’d ever have gravy again after going gluten free, much less keto, but this recipe is pretty close to the gravy I grew up eating.  Unfortunately I haven’t found a good keto biscuit recipe, but trust me I’m experimenting with different ingredients to try and develop a delicious flaky keto biscuit and If I figure it out y’all will be one of the first to know, even if it’s not in a cast iron skillet.  

I think most of us are guilty of this, but I used to base my meat purchases solely on price.  I never gave any thought to the conditions the animals lived in, what they were fed, or how the were treated.  Several years ago I read Michael Pollan’s The Omnivore’s Dilemma and my way of looking at food completely changed.  It was a big adjustment... I couldn’t go to Sam’s Club and buy 10lbs of chicken breast for $10 anymore, although at first my wallet wanted me to.  This was something that was important to me and I made cuts elsewhere to switch to a diet that included grass fed or pasture raised meats and organic vegetables, whenever possible.  Now I try and buy meat and vegetables from local farms and if you’re in the East Tennessee/Western North Carolina Area, you’ve got to visit Hickory Nut Gap Farms!

Keto Southern Sausage Gravy Omelet 2

The hardest part of this recipe is making an omelet in the iron skillet.  Luckily I inherited a small iron skillet from my grandmother that is as slick as any non-stick and works great for omelets.  

If you don’t have a skillet that is as conducive to omelet making feel free to use a Green Pan or just scramble some eggs and pour the gravy over top. It's also delicious with some Keto Breakfast "Potatoes" on the side! 

One other tip to consider when making the gravy is the amount of time you allow the almond flour to brown before adding the milk.  My mother’s version didn’t allot much time for the flour to brown and it was much lighter compared to both my grandmother’s.  So experiment with the times to figure out just how you like it.  What foods from your childhood have you had to make modifications to so they are keto? Let me know in the comments section.

Check out these other resources to read more about the importance of grass-fed/pasture-raised meats and where to find them locally:

Eat Wild's Directory of Farm's and Ranches

Michael Pollan's The Omnivore's Dilemma

5 Reasons to Switch to Pastured Pork - Robb Wolf



This omelet is stuffed with a low-carb keto sausage gravy for one delicious breakfast reminiscent of my childhood.

Prep time:

Cook time:

Serves: 1

This omelet is stuffed with a low-carb keto sausage gravy for one delicious breakfast reminiscent of my childhood.

  • 2 ounces breakfast pork sausage
  • 1 1/2 tablespoons almond flour
  • 1 1/2 cups unsweetened almond milk
  • 1/2 tablespoon unsalted butter
  • 3 large eggs

  1. Place the sausage in a large skillet over medium high heat. Cook until the sausage is browned crumbling with the back of a wooden spoon.
  2. Sprinkle in the almond flour and mix together to form a paste. Pour in the milk and simmer until your desired thickness is reached.
  3. In a small well seasoned skillet (or eco non-stick skillet such as a Green Pan) heat the butter until melted over low heat. Whisk the eggs together in a small jar and pour into the skillet. Cook 2-3 minutes until set. Pour the gravy onto half and gently fold the egg over to form an omelet. Serve with sliced tomatoes or Keto Breakfast "Potatoes" (link in post).

**Info listed is per serving and an estimate. We use  PaleoTrack.com  to calculate macronutrient content.

**Info listed is per serving and an estimate. We use PaleoTrack.com to calculate macronutrient content.

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