If you grew up in the South, biscuits were probably a breakfast you enjoyed.
Hot out of the oven, with their golden-crisp exterior and soft, flaky layers, freshly-baked biscuits with a pat of butter or a ladle of sausage gravy are an indulgence that’s hard to resist.
But whether they’re made from “scratch” (typically using Bisquick) or from a frozen dough (like Pillsbury Grands!), biscuits are a comfort food that can put you in a metabolic tailspin!
A typical medium-sized biscuit contains roughly 200 calories and 25 grams of carbohydrate. Although, high in carbohydrates, it might seem reasonable if you ate just one.
But let’s be honest, two or three is the norm – pushing a biscuit breakfast into the realm of 50-75 grams of carbs… not including the flour-based gravy!
You’ll also get a laundry list of endocrine-disrupting chemicals that negatively impact your hormones, encourage the storage of fat and promote cancer. Not to mention heart-stopping trans fats and inflammatory gluten.
Take a look:
Pillsbury Grands! Ingredients: Enriched Flour Bleached (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), Water, Soybean and Palm Oil, Sugar, Baking Powder (sodium acid pyrophosphate, baking soda, sodium aluminum phosphate), Hydrogenated Palm Oil. Contains 2% or less of: Partially Hydrogenated Soybean Oil, Salt, Vital Wheat Gluten, Dextrose, Whey, Mono and Diglycerides, Xanthan Gum, Propylene Glycol Alginate, Natural and Artificial Flavor, Calcium Chloride, Preservatives (TBHQ, citric acid), Color Added.
Bisquick Ingredients: Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Partially Hydrogenated Soybean and/or Cottonseed Oil, Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Dextrose, Salt.
But what about gluten free biscuits?
Gluten Free Biscuits: Safe Starches… or a Recipe for Weight Gain and Poor Health?
While you won’t be getting the unhealthy chemicals, gluten or trans fats you’ll find in traditional biscuits and biscuit mixes, gluten-free baking mixes are still extremely high in carbohydrate.
What’s more, the carbohydrates in gluten free biscuits can spike blood sugar levels even HIGHER than traditional biscuits, due to their high starch content.
Starchy flours like potato starch, tapioca starch and rice flour (which are commonly used in gluten-free baked goods) all have a very high proportion of amylopectin. This type of starch is easily broken down and converts to sugar rapidly.
If you’re part of the Paleo crowd, you may have heard that a few of these starches – namely tapioca starch – are considered “safe starch” due to their lack of toxins.
But starches raise blood sugar and insulin levels, in some cases faster and higher than sugar itself. Elevated blood sugar and insulin levels are critical in the development of diabetes, heart disease, and Alzheimer’s… not to mention weight gain. As aptly stated by Gary Taubes:
“Carbohydrate drives insulin drives fat.”
What’s more, “Paleo Biscuits” made with these “safe starches” have a macronutrient profile that looks a lot more like what the USDA pyramid recommends – not what our Paleo ancestors enjoyed.
While most Paleo experts won’t provide a “magic” macronutrient ratio for the Paleo diet, one thing they all agree on is the preference of healthy fats over carbohydrates in the diet.
And Wellness Bakeries’ gluten free Paleo Biscuit recipe fits the bill!
With just under 100 calories each (and a macronutrient profile of 75% healthy fat, 10% protein, 15% carbohydrate) these fat-rich biscuits will scratch your itch for a Southern-style breakfast any day of the week. Slather with grass-fed Kerrygold Butter or serve with our Low-Starch Paleo Sausage Gravy for an over-the-top treat.
- 1 cup (120 g) Miracle Mix
- 3 Tbsp. grass fed butter, soft*
- 1 large pastured egg + 1 egg white
- *Pastured lard or tallow also work great with this recipe!
- Preheat oven to 350 F. Separate eggs. Grease a baking sheet.
- In a medium bowl, combine the egg yolk, Miracle Mix and butter.
- Mix well to incorporate.
- In a deep, dry bowl, beat the egg whites on high speed until soft peaks form.
- Gently fold egg whites into dough mixture. Do not over mix.
- Scoop out dough in golfball-sized portions and place on prepared baking sheet.
- Bake for 15 minutes or until the tops are golden.
- Serve with Kerrygold Butter or Paleo Sausage Gravy (below)
98 calories, 8 g fat, 4 g saturated, 3 g monounsaturated, 1 g polyunsaturated, 0 g trans fat, 38 mg cholesterol, 3 g carbohydrate, 1 g sugar, 2 g fiber, 3 g protein
BONUS RECIPE: Low-Starch Paleo Sausage Gravy
- 16 oz. pastured pork sausage
- 2 Tbsp. arrowroot powder
- 1 can Native Forest Organic Coconut Milk
- ¼ tsp. fennel seeds
- 1 tsp. dried, rubbed sage
- ¼ tsp. cayenne pepper
- ½ tsp. pepper
- ¼ tsp. Celtic sea salt
- Brown the sausage in a cast-iron or enamel skillet.
- Drain and reserve fat. Set meat aside.
- Add 1 Tbsp. sausage grease back to pan and sprinkle in arrowroot. Stir over medium heat to combine.
- Add coconut milk and whisk to incorporate.
- Add fennel, sage, cayenne, salt and pepper.
- Add sausage back into the pan and stir.
- Serve over biscuits.