Cauliflower Gnocchi

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I first tried cauliflower gnocchi when I picked up a bag at Trader Joe’s. The ingredients are relatively clean (made with cassava flour and potato starch) and let’s be real, it tasted pretty great! But like I often do, I wanted to experiment with my own (lower carb) version. So, taking inspiration from my low carb bagel dough and using steamed cauliflower instead of potatoes, this recipe is what I came up with. I was delighted that it worked! The method is a bit different, but the important part is the taste and texture — and I think I nailed it.

Why You’ll Love My Cauliflower Gnocchi Recipe

• Classic gnocchi flavor – This dish is my spin on traditional Italian gnocchi. It’s hard to replace potatoes and I won’t say it tastes exactly like regular gnocchi, but cauliflower makes the best neutral swap.
• Soft and pillowy inside, crispy outside – All the perfect textures a good gnocchi should have.
• Just 5 ingredients – Gnocchi takes some time to form one by one, but it isn’t complicated. Mine is no exception!
• Better-for-you alternative to regular potato gnocchi – It’s all thanks to cauliflower, which naturally contains fewer carbs and calories. It’s one of my favorite ways to sneak in some extra veggies and still feel like I’m eating starchy comfort food.

Ingredients & Substitutions

Here I explain the best ingredients for homemade cauliflower gnocchi, what each one does in the recipe, and substitution options. For measurements, see the recipe card.

• Cauliflower – You can cut a whole head of cauliflower into florets, or simply buy precut cauliflower florets.
• Almond Flour – Trader Joe’s cauliflower gnocchi uses cassava flour, but I made mine with Wholesome Yum Blanched Almond Flour. I use it in almost all my baking recipes, because it’s super fine, so your baked goods don’t turn out gritty. It also gives these gnocchi their light, pillowy texture.
• Mozzarella Cheese – Perfect for binding ingredients without gluten. This dough will also come together using other mild, melty cheeses like provolone, Monterey Jack, cheddar, or Gouda, but the flavors will be stronger. I prefer mozzarella, which is more neutral.
• Olive Oil – For frying the gnocchi. Feel free to substitute with avocado oil, extra virgin olive oil, or any other oil you prefer.
• Sea Salt

How To Make Cauliflower Gnocchi

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.

1. Steam the cauliflower. Boil the water in a pot. Place the cauliflower in a steamer basket and insert into the pot. Steam, covered, until fork tender.
2. Rice the cauliflower. Dry the cauliflower as best as possible and place it in a food processor. Pulse until it is the consistency of fine cauliflower rice. It might get a little mushy, which is fine!

3. Add the dry ingredients. Transfer the cauliflower to a bowl. Add the almond flour and sea salt. Mix until combined.
4. Melt the cheese and mix. In a separate bowl, microwave the mozzarella cheese until melted. Mix it into the cauliflower mixture until smooth, using your hands if necessary for thorough blending.

5. Make gnocchi shapes. Scoop and roll portions of the dough mixture into ovals, and place on a lined baking sheet. Freeze for 10 minutes. This prevents the gnocchi from spreading too much when you cook them.
6. Bake. Remove the sheet pan from the freezer, and bake the partially frozen cauliflower gnocchi to firm up a bit. You want them to still be pretty tender, but not dry or golden brown yet.
7. Pan fry. Heat the olive oil in a large skillet over medium-high heat. Add the gnocchi in a single layer, and sauté on both sides until crispy.

My Top Recipe Tips

Making cauliflower gnocchi can be a fun and rewarding process. I find it relaxing to turn on some music and form the individual pieces! Here are my top tips to ensure your gnocchi turns out great:

• Drain the cauliflower well after steaming. Excess moisture can make the dough too sticky and hard to work with. You could also use a cheesecloth or a clean kitchen towel and squeeze out as much water as possible.
• Briefly freeze the dough if it’s too sticky or soft. Just pop it in the freezer for 5-10 minutes, and it becomes easier to handle and shape. I’ve made this cauliflower gnocchi recipe several times, and sometimes this is necessary, while other times it was fine without this step. It depends on the temperature and humidity in your kitchen, as well as the moisture content in the cauliflower.
• Mix the dough well. There shouldn’t be any streaks of mozzarella visible.
• Make all the gnocchi the same size. This ensures even cooking. I like to use a small cookie scoop, which makes uniform pieces, and the process goes faster, too.
• Cook in batches if needed. For both the baking step and the frying step, overcrowding can lead to uneven cooking. Plus, overlapping when frying can cause the gnocchi to stick together and prevents them from getting that nice, crispy exterior — which is the best part!
• Do not boil. Unlike frozen gnocchi you’d buy at TJs, this recipe will fall apart if you try to boil it. Trust me, I tried!

Storage Instructions

• Store: Place the cauliflower gnocchi in an airtight container and store in the fridge for up to 3 days.
• Reheat: Warm in a skillet over medium heat with a bit of olive oil or butter, stirring occasionally, until they are heated through and regain some crispness.
• Freeze: Spread them in a single layer on a parchment-lined baking sheet and flash freeze until solid. (This prevents them from sticking together.) Once frozen, transfer them to an airtight container or freezer bag and store in the freezer for up to 3 months. You can try thawing in the fridge overnight, but I had better luck just baking from frozen and then briefly frying to crisp up.

Serving Suggestions

There are so many different options, but here are my go-to ways to serve this dish.

• Simple – My favorite way to serve cauliflower gnocchi is simply with some olive oil and a sprinkle of fresh parsley (pictured above). Sometimes I like to add a little parmesan cheese and black pepper as well.
• Sauces – You can use the same sauces you’d use for other types of pasta, such as a classic marinara sauce (or other tomato sauce), creamy Alfredo, or herby pesto sauce (I like to make pesto chicken for a complete meal). It makes a yummy vegetarian meal if that’s your thing (not usually mine, sorry!), or add some grilled chicken for extra protein.
• Italian-Inspired Dishes – I like to make ones with creamy sauces, like my chicken marsala, shrimp scampi, marry me chicken, or Tuscan salmon, and drizzle extra sauce on top of the gnocchi.

More Cauliflower-Based Recipes

Cauliflower can make an unexpected starch swap in so many recipes. Here are some of my other favorite ways to use it:

Cauliflower Potato Salad

Loaded Cauliflower Casserole

Mashed Cauliflower

Cauliflower Fried Rice

My Favorite Tools For This Recipe

• Baking Sheet – These are my go-to baking sheets because they really last, so I don’t have to keep replacing them.
• Steamer Basket – This one is universal, so you can fit it into any size pot that you have on hand.
• Food Processor – I use it several times a week! Whether I’m blending dips, chopping veggies, or making dough, this one does it all.
• Large Skillet – I use it daily! It’s easy to clean and creates a nice sear on the gnocchi.

Recipe Card

5 from 14 votes

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Cauliflower Gnocchi

This cauliflower gnocchi recipe is a healthy, gluten-free, and low carb take on classic Italian gnocchi. A flavorful main dish or side dish!

Prep: 25 minutes

Cook: 25 minutes

Total: 50 minutes

Author: Maya Krampf from Wholesome Yum

Servings: 4 (adjust to scale recipe)

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Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (~24 oz, cut into florets) ▢
• 1 cup Wholesome Yum Blanched Almond Flour ▢
• ¾ tsp Sea salt ▢
• 2 ½ cups Mozzarella cheese (shredded) ▢
• 2 tbsp Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper (or wax paper).

2. Fill a pot 1 inch deep with water and bring to a boil. Place the cauliflower in a steamer basket and steam covered for 6-8 minutes, until fork tender.

3. Dry the cauliflower as best as possible with paper towels, and place in a food processor. Pulse until it is the consistency of fine cauliflower rice.

4. Transfer to a bowl and add the almond flour and sea salt (if using). Mix until combined.

5. In a separate bowl, microwave the mozzarella cheese for 1-2 minutes, until just melted. Pour into the cauliflower mixture and stir well, until smooth and fully mixed together. You may need to use your hands to help get it mixed thoroughly. (The dough will be a bit sticky, that is how it is supposed to be. If it’s extremely sticky, though, refrigerate for 15-20 minutes to firm up.)

6. Using a spoon, scoop out 15-gram amounts (1 tbsp) of the mixture and roll into an oval shape. Place all of the gnocchi on the lined baking sheet and freeze for 10 minutes before baking to reduce spreading.

7. Bake for 15-20 minutes to firm up a bit. You want them to still be pretty tender, not dry, and at this point the top won’t be golden brown yet.

8. In a large skillet, heat the olive oil over medium heat. Gently transfer the gnocchi, placing top side down in the skillet in a single layer. (Cook in batches as needed to avoid crowding the pan.) Sauté for 1 minute, until crispy and golden brown. It does not take long, so keep a close eye on them. Optionally, you can flip over and crisp up a bit more on the other side, but the bottoms are usually already golden brown from baking in the oven.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

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Maya’s Recipe Notes

Serving size: 13-15 gnocchi, or 1/4 of entire recipe

Nutrition Facts

Amounts per serving. Serving size in recipe notes above.

Calories 434

Fat 32.3g

Protein 25.7g

Total Carbs 15.2g

Net Carbs 10.2g

Fiber 5g

Sugar 4.5g

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.

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