Cheesy Sausage Biscuits (High-Protein Meal Prep Breakfast)
on Apr 02, 2026
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If your mornings feel rushed (especially with kids, school drop-offs, or early workouts), these Cheesy Sausage Biscuits are about to become your new go-to.
They’re soft, savory, packed with protein, and perfect for grabbing on your way out the door. Think classic sausage biscuits… but leveled up with macro-friendly ingredients like Greek yogurt, turkey sausage, and eggs to keep you full and fueled.
This is one of those recipes from Meal Prep Cookbook Volume 3 that checks every box:
✔ High protein
✔ Family-approved
✔ Easy to prep ahead
✔ Reheats like a dream
And yes… your kids will eat these too 🙌
Macros per Serving
Makes: 19 biscuits
Serving Size: 1 biscuit (68g)
Calories: 154
Macros: 11.2p / 14c /5.8f (1 fiber)
How to Log It
Search “Stay Fit Mom Cheesy Sausage Biscuits” in MyFitnessPal or MacrosFirst for easy tracking.
Ingredients
- Turkey breakfast sausage
- Plain nonfat Greek yogurt
- Eggs
- All-purpose flour
- Baking powder
- Garlic powder
- Salt
- Spinach
- Chives
- Cheddar cheese
Substitutions & Swaps
- Sausage: Swap turkey sausage for chicken sausage or lean pork sausage
- Flour: Use a 1:1 gluten-free flour blend if needed
- Cheese: Try mozzarella, pepper jack, or Colby jack
- Spinach: Kale works great too (just chop finely)
- Chives: Green onions or skip altogether if you don’t have them
Why You’ll Love This Recipe
- 11g protein per biscuit → easy way to hit your protein goals early
- Perfect grab-and-go breakfast for busy mornings
- Meal prep friendly → make once, eat all week
- Freezer-friendly option for longer storage
- Sneaky veggies with spinach mixed right in
- Tastes like comfort food… not “diet food”
Recipe Tip
Because this dough is stickier than traditional biscuit dough, don’t overwork it.
Light mixing = softer, fluffier biscuits.
If the dough feels too sticky to handle, lightly wet your hands or spray your scoop with cooking spray.
Variations
- Spicy version: Add red pepper flakes or diced jalapeños
- Breakfast sandwich style: Slice and add egg + extra cheese
- Lower fat option: Use reduced-fat cheddar
- Extra protein boost: Add a little extra turkey sausage or mix in egg whites
Supplies Used
Air Fryer – I love that these cheesy sausage biscuits can be cooked right in my air fryer, so that I don’t have to heat up my house when it’s hot outside!
How to Store & Reheat
- Store in an airtight container in the fridge for up to 5 days
- Reheat in the microwave for 30–45 seconds
- For best texture, reheat in the air fryer for a slightly crispy outside
Freezer Tips
These freeze really well!
- Let biscuits cool completely
- Store in a freezer-safe bag or container
- Freeze for up to 2–3 months
- Reheat from frozen in the microwave or air fryer
Final Thoughts
If you’ve ever felt like you need to make a separate “healthy” breakfast for yourself while your family eats something different… this is your solution.
These Cheesy Sausage Biscuits are macro-friendly, filling, and something the whole family will actually enjoy together.
That’s the goal around here 🙌
More SFM Breakfast Recipes to Try
You can find these and so many more breakfast ideas by typing “breakfast” into the search bar at the top of this page!
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Cheesy Sausage Biscuits (High-Protein Meal Prep Breakfast)
Equipment
Ingredients
- 16 oz. turkey breakfast sausage
- 1 1/2 cups nonfat plain Greek yogurt, 396g
- 4 Eggs
- 2 1/2 cups all purpose flour, 300g
- 1 tablespoon baking powder
- 1 tsp garlic powder
- 2 tsp salt
- 2 handfuls spinach, chopped (90g)
- 1/2 cup chives, minced (or 1 tsp dried)
- 6 ounces cheddar cheese
Instructions
- Cook sausage over medium high heat until no longer pink. Strain out any excess grease and set aside to cool.
- Preheat the oven to 350 degrees and line a cookie sheet with parchment paper.
- In a mixing bowl combine the Greek yogurt and eggs well.
- In another bowl sift the flour, baking powder, garlic powder, and salt. Add to the Greek yogurt bowl and mix. It will be sticky.
- Add the spinach, chives, cheese, and sausage. Gently mix in.
- Scoop about 4 tablespoons (I use my large cookie scoop) of dough onto your baking sheet for each biscuit. press down on top of each biscuit with your fingers to flatten some.
- Bake in the oven for 18 minutes, or air fry at 325 for 8-10 minutes.
- Let cool and store in the refrigerator in an airtight container for up to 5 days. Reheat in the microwave 30 seconds.
Notes
- Because this dough is stickier than traditional biscuit dough, don’t overwork it. Light mixing = softer, fluffier biscuits. If the dough feels too sticky to handle, lightly wet your hands or spray your scoop with cooking spray.
- Find in MyFitnessPal or the MacrosFirst app by searching for, “Stay Fit Mom Cheesy Sausage Biscuits.”
I made these last week . They are so good. Could you substitute almond flour or cassava flour for all purpose?
Yes I think so!
These are delicious! I cannot wait to have them for breakfast all week.
These are delicious! Super easy to make and very addictive! Perfect for a grab-and-go breakfast!