KFC Biscuits and Gravy

Testimony of the Day

“I have never been what I would consider overweight. I’ve always been in very good shape, very active and thought I looked pretty good for an “old guy” :) A few years ago, my wife’s friend Maria opened our eyes to alot of our food choices. We took baby steps and it’s still a learning process, but we have turned over to a grain free, low carb, high fat diet and I can’t believe the difference in my body composition. Of course I didn’t change anything except for my diet and lost 16 pounds and look way leaner than ever before without having to even lift hard!!!

My workout routine is very limited and for a limited amount of the year. I only have time in the few winter months of November through March to workout and my workout routine is strictly using the resistance bands and some calisthenics which include pushups, pullups and a few other things. I was amazed at how effective it was and am completely SOLD on the eating plan!

I am definitely enjoying my food choices as well. What guy doesn’t love that diet…I love my food and never feel hungry. I am in the best shape of my life and feel great. It’s made a huge difference in keeping up with my kids and playing sports as I am still very active in sports. I can see for sure that it’s not just all exercise, but a huge part is the diet and food options. Thanks Maria for being my wife’s friend :)- Chad O.”

I have many clients who do little to no exercise and still look amazing on a keto-adapted diet. Take for example Chad; he does about 15 minutes of band resistant training 5 days a week in the winter months. He only does it in the winter because he is very busy with work in the summer.

To get the results like Chad, click HERE for easy to follow keto-adapted meals



One question or complaint is why can’t I eat “normal?” Sure, there are people who can eat potatoes and rice and pasta and not be over weight, BUT this doesn’t mean they are healthy. I have had a handful of clients who were female, 115 pounds and had very high blood sugar levels and had to be put on insulin. Not only should diabetics and people who want to lose weight limit carbohydrate intake, everyone should. We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease:

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can’t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose… so a sugary and a starch diet are the same thing!). Since the muscle cells aren’t getting glycogen (because they basically have a crust over the cells and are considered “resistant”), and since insulin stops the production of the fat-burning enzyme lipase, now you can’t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

3) If that isn’t bad enough, I have more bad news…Insulin levels continue to stay high longer because the pancreas mistakenly believes “if a little is not working, more is better.” NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

4) Sorry, but I have more bad news…Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can’t even maintain your muscles. And if that isn’t bad enough, our muscles become cannibals because your body think there’s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle.

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

6) But there is even more bad news… thyroid disorders also happen too. When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those unexplained “thyroid problems”, which continue to lower your energy and metabolism.

If you don’t want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don’t end up so insulin sensitive like we are!

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout.

To read more on this, check out my book Secrets to a Healthy Metabolism. Thank you all for your love and support!



My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning…they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.


1 cup blanched almond flour
1/4 tsp Celtic sea salt
1 tsp baking powder
4 egg whites
2 TBS butter (cut into pieces)
1 tsp Swerve (optional sweetness)

OPTIONS: add 1 tsp of garlic or your favorite spice.

Preheat oven to 400 degrees F. Grease a muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder (and Swerve if using) into the almond flour. Then cut in the butter and salt. Gently fold in the dry mixture into the whites. Dollop the dough into the muffin tin and bake for 11-15 minutes. Makes 8 servings.

KFC Biscuit = 180 calories, 8g fat, 4g protein, 23g carbs, 1g fiber
“Healthified” Biscuit = 118 calories, 9,6g fat, 4.8g protein, 3.4g carbs, 1.5g fiber (73% fat, 16% protein, 11% carbs)


This gravy would also be great on top of cauliflower mashed “faux”tatoes on Thanksgiving day.

4 egg whites
1/4 cup wheat free Tamari sauce (or soy sauce)
1/8 tsp dried thyme or poultry spice
1/4 cup organic veggie/chicken broth
2 TBS organic sour cream
1/2 packet Swerve (optional)
Celtic sea salt; pepper to taste

On medium heat cook egg whites mixed with tamari sauce, broth & spices until the eggs are cooked and a bit lumpy. Pour into a blender, add sour cream; sweetener and blend for 1 minute until smooth. Makes 16 servings.

Traditional Gravy = 39 calories, 2.5g fat, 1.4g protein, 4 carbs, 0 fiber
“Healthified” Gravy = 8 Calories, 0.3g fat, 1.0g protein, 0.2g carbs, 0g fiber (34% fat, 50% protein, 10% carbs)

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 12 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of "Dairy Free Ketogenic Cooking" and "Keto.". Click here for Keto.: http://amzn.to/2EfrECi Click here for Easy Dairy Free Ketogenic Cooking: http://amzn.to/2ClSqLc


  • Amie says:

    Oooh interesting…I think I’m going to have to do a dry run thanksgiving before the actual event to try some of these out. 🙂 I’ve never cooked anything with cauliflower before, but I want to so bad. I’m not crazy about cauliflower taste though…what advice do you have? (plus, i don’t have a food processer or ricer…would my blender do an ok enough job of working the cauliflower?) amiedanny@msn.com

  • Well, to help with the cauliflower taste… I suggest trying the “scalloped potatoes”… Boil the grated cauliflower stem in chicken broth. The cauliflower sucks that flavor up!
    Happy cooking!

  • Christina Gallimore says:

    does the soy sauce make the gravy taste salty? Does it take like regular HC gravy..LOVE the carb count on this!

    Most of my thanksgiving meal is going to be from your recipes!
    aka mac24312 on LCF

  • It has been so long since I’ve had real gravy… I’m not sure how to compare it!;)

    As for the soy sauce you could try 1/2 the amount and add more to taste;)

  • Anonymous says:

    I enjoy your blog…. and I love these biscuits. I was wondering….. can coconut flour be used instead? If so… in what measurement, and any other ingredients adjustments? Thanks much.


  • janet says:


    I have got to tell you this wonderful thing I discovered. I took this buttermilk biscuit recipe and made a loaf of bread. It is fantastic!
    I made the recipe two separate times (instead of doubling it) and then gently mixed the two batches together. Then pourded into an 8 1/2 by 4 1/2 loaf pan. Baked at 375 degrees for approx 35-40 minutes. It came out as a nice fluffy loaf of white bread. Tonight I am going to try and use it to make patty melts! My husband has not liked any of the breads I have made, but he said this one is good. Especially right out of the oven hot and then put butter on it. Great! Made a piece of toast out of it this morning. I am so happy! Thank you for giving me the courage to experiment just like you.

  • Leah says:

    I am going to try this, we have a blackberry farm and our blackberries are just now ready and I want some blackberry jam on a biscuit or something!!!! Thank you!

  • Amanda says:

    These biscuits taste much better than traditional ones. They are lighter and fluffier, but just dense enough to keep a biscuit texture. I’ll make them again and again!

  • Linda says:

    OMG! These biscuits are amazingly great. I was all set for failure since I was folding my fluffy egg whites into stiff dry ingredients and it started to seem more watery than fluffy. I don’t know what they would have tasted like otherwise, but I certainly enjoyed these. I only got 6 muffins, which was the biggest disappointment.

  • Michelle L. says:

    I meant to make the amazing bread tonight but started whipping the egg whites. So, I looked for a recipe to use the whipped egg whites and found this. I made these and – WOW! The closest thing to a low carb biscuit I have ever found. I had one hot out of the oven with butter. So good!

  • Megan says:

    OMG these are amazing! You could fool me that these are from KFC. They don’t even need anything on them, they are delicious on their own. Thanks for yet another amazing recipe. I feel so good when I eat 100% gluten and sugar free.

  • Jenny Chapeau says:

    Maria, if you say egg whites, unless it says otherwise can you always use the already prepared egg whites from the store instead of separating your own eggs?


  • Judith says:

    Made these tonight for the first time. Delish! I grated one clove of garlic into the almond mixture since I was serving these with low carb lasagna. They reminded me of the biscuits at Red Lobster. Next time I’ll add a little cheddar cheese and see how that does. My husband loved, loved, loved these! He said, ” You can make these everyday!”

  • Kristin says:

    Just made the biscuits for breakfast to eat with my poached eggs, yum! Had one with butter and one without. (I made them a little smaller so I got 12 out of the recipe.) They don’t need butter to taste good!

  • Sunshine says:

    I have the recipe for this gravy in the nutritious and delicious book and came on here to see if there is a fat percentage for it but there wasn’t either. Do u know the fat for it? I made it tonight and fell in love with it over my roast beef 🙂

  • Linda says:

    🙁 I always read recipes like this in hopes there is something other than eggs as a binder….I wonder–would Chia seeds work? Most likely not ….Its a BUMMER to want to eat stuff like this when you have an egg allergy ….

    • cemmerich says:

      I don’t know if you can whip chia seed “eggs” into stiff whites. I haven’t tried it.

  • Trish says:

    I have an intolerance to almonds. Do you know of another flour that would work?

  • Imogen says:

    We tried out this recipe and were very pleased. The biscuits didn’t look anything like a traditional ones, but they tasted like them.

    Are you sure the carb count is correct? They taste like they should be more carb-heavy than 3 carbs a biscuit!!!! Hopefully it’s correct because we’ve made them three times already. My grandpa has to watch his carbs due to diabetes, and he missed biscuits. These made him happy.

    Thank you for the recipe and thanks to the person who pinned it to Pinterest and led me here. 🙂

    • Maria Emmerich says:

      Thanks! Yes, the carb count is correct (I don’t count sugar alcohols as they are not digestible). 🙂

  • Amie Sue says:

    Hello Maria, in the gravy recipe, what can I use instead of sour cream since I don’t eat it? Thank you for your time. Merry Christmas 🙂

  • Amy says:

    Just pulled these out of the oven, so haven’t tasted them yet, but they look amazing! Eating them with our Christmas Eve dinner. I added herb de provence and some cheddar cheese. My kids saw them on the counter and started whooping. 🙂

  • […] for me I just might succumb. Barring that, I make do very well with this recipe I found here: Maria Mind Body Health. […]

  • Food Recipe says:

    my scone didn’t rise and it looks raw, it’s not golden brown. Can you please tell me the problem.

    Amy Whincester

    • Maria Emmerich says:

      The biscuits? Not sure, these are pretty straight forward to make and always come out for me. 🙂

  • Kathy Bowen says:

    I just made these. Used table salt. I got 8 servings and my data came very close to yours. They tasted so good just like they are. Next time I will add a little garlic salt and cheddar cheese to make extra special. But they are great just like this. Hubby liked as well. I made a pizza casserole to pour on top. It was a good supper. Thanks a lot. Really needed one new recipe to add to my files.

  • Sara Eddings says:

    Made these last night for dinner. I served them with butter & Sukrin gold, with eggs & breakfast ham. So nice for this Southern girl to have a biscuit again! These are easy to make, too. Thanks, Maria!!

  • Amanda says:

    Hi Maria!

    I have dabbled in low carb on and off a few different times in my life. I am so pleased to have stumbled upon your blog, and excited to try many of your recipes!

    For this particular recipe, are we to whip the egg whites to stiff peaks or simply until frothy? Do you recommend adding creme of tartar?

    Thank you for all you are doing! I am excited for my lifestyle change. I am confident as long as there are food pioneers such as yourself, we will never go “hungry”.

  • Anne says:

    These look lovely and are in the oven as I write this. But Im wondering about the temperature you mention. I’ve learned that the delicate oils in nuts and seeds are damaged at temperatures above 160C… So I will give them no higher temp than that and for longer time maybe 😃 Thank you for all your great recipees!

  • Kelly says:

    Hello. I tried checking the comments to see if someone had already asked this, but didn’t see anything… How well do these keep? My husband likes to have bread with his meals, so I oftentimes bake a tube of biscuits for him and freeze what he doesn’t eat so he can just pull them out of the freezer when he needs one or two. Would these freeze and reheat okay? I suppose I could just as easily try it and see, but thought I’d ask in case you’ve tried it already. 🙂 Thank you!

  • Melissa says:

    I really enjoyed these. I am new to low carb and it was so nice to have something to spread butter on. They were quick and easy to make. I used a mini muffin tin since that was all I had and it gave me an even dozen. Thank you so much!

  • Lisa says:

    Can you use coconut aminos instead of the tamari or soy sauce??????

  • Sarah says:

    Oh my, those biscuits are delish!! Easy as well, which is what I like! They went fast, this morning my Son asked for me to make more! Thanks for the great recipes.