Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (2024)

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (1)

Learn how to make homemade Cauliflower Gnocchi with this easy 3-ingredient recipe! Healthy, vegan, gluten free & paleo friendly!

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (2)

Friends! IT’S HERE. Cauliflower Gnocchi.

I’ve been having serious FOMO ever since I heard about Trader Joe’s Cauliflower Gnocchi. It’s been everywhere on my insta feed, youtube and facebook. This trendy food hasn’t made it to Canada (yet), so I knew I HAD to recreate it.

I’ve actually never tried gnocchi until a month ago at a restaurant and I was like holy wow… this stuff is GOOD! Chewy and soft in a really delightful way. I had it served with simple tomato sauce and I think lightly panfried cause it was slightly crispy on the outside.

Before going into this recipe, I actually saw someone making gnocchi on Canada’s Food Network! I took notes on my phone and when testing this recipe, I was really surprised at how easy it is to make gnocchi at home.

Okay, I really can’t contain my excitement… lets make some Cauliflower Gnocchi!

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (3)

Ingredients in Cauliflower Gnocchi

I checked out the ingredients on Trader Joe’s Cauliflower Gnocchi and here’s what it’s made of: cauliflower, cassava flour, potato starch, olive oil & sea salt. DAMN those are pretty darn good (and pretty accessible) ingredients. I tried it with the olive oil and without and honestly, there was very little difference so I omitted it all together. All you need to make this Cauliflower Gnocchi is 3 ingredients (!!):

  • Cauliflower: around a medium head, I highly recommend weighing it when measuring it out for best results cause every cauliflower is different in size.
  • Cassava flour: used instead of flour (for paleo + gluten free) and also helps bind the cauliflower together. You can find cassava flour on amazon, or at whole foods, healthy food stores and larger super markets. I also tried this with oat flour, regular all purpose flour and a gluten-free flour blend and they all will work but do keep in mind the texture slightly varies.
  • Potato Starch: used to bind the cauliflower puree together.

and a pinch of salt if you want, but I usually dip or pour some sauce over it so it doesn’t really affect the taste.

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (4)

How to Make Cauliflower Gnocchi

Making Cauliflower Gnocchi as home is surprisingly really easy! Let me give you the run down:

  1. Cook the cauliflower
  2. Strain the cauliflower
  3. Blend the cauliflower in a food processor
  4. Combine the flours and cauliflower
  5. Cut into long pieces
  6. Roll the dough
  7. Cut into square shaped pieces (and optionally, use a fork/gnocchi board to make ridges)
  8. Then cook ’em up!
Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (5)

How to Prepare Cauliflower Gnocchi

There are so many ways to prepare and enjoy cauliflower gnocchi! You can either boil it, pan fry it, bake it or my FAV way, air fry it! Air frying it makes them super soft on the inside and chewy (in a good way) and crispy on the outside.

How to Serve Cauliflower Gnocchi

Again, there are so many ways to serve cauliflower gnocchi! Top and mix it with your favourite pasta sauces, dip it in your favourite dip or season it with your favourite herbs/seasonings. I love dipping it in my favourite cheese sauce or ketchup *yum x 100*.

Can you Freeze Cauliflower Gnocchi?

YES. Gnocchi is super freezer friendly. All you need to do is place the cut up gnocchi on a baking sheet lined with parchment paper and then freeze. Then transfer them into a freezer safe bag or container. No need to defrost them before cooking, just use them straight out of the freezer when ready!

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (6)

What does Cauliflower Gnocchi Taste Like?

Cauliflower gnocchi has a mild cauliflower taste and I think thats a given since it’s made from mainly cauliflower. However, it’s not strong or weird in any way. Especially because you’ll most likely be eating it with a dip or sauce to cover up the cauliflower taste.

The texture is slightly more chewy and sticky than store bought gnocchi made from potatoes, kind of like mochi which I actually really enjoy.

If you don’t like cauliflower or you find it too chewy straight out of a boil, I highly recommend you baking, pan frying or air frying the gnocchi. It adds crispiness and flavour as it becomes golden brown.

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (7)

Helpful Equipment to Make Homemade Gnocchi

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (8)

I really encourage you guys to try this recipe and make cauliflower gnocchi in your own kitchen! This *might* become your new go-to gnocchi to use in pastas, soups and more!

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (9)

If you recreate this Cauliflower Gnocchi Recipe recipe let me know how you liked it by leaving a comment and rating below or by tagging me on Instagram @Okonomikitchen, I love seeing all of your tasty recreations!
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Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (10)

Cauliflower Gnocchi

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5 from 1 review

  • Author: Lisa Kitahara
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
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Description

Learn how to make homemade Cauliflower Gnocchi with this easy 3-ingredient recipe! Healthy, vegan, gluten free & paleo friendly!

Ingredients

Scale

Instructions

Make the Cauliflower Gnocchi

  1. Steam the cauliflower over a large steamer basket for 12-15 minutes, until soft. Alternatively, microwave the cauliflower in a microwave safe container on high for 8-10 minutes. A fork should go through the cauliflower without resistance.
  2. Once cool enough to handle, squeeze out any excess cauliflower juice using a nut milk bag or lint-free dish towel. The cauliflower should weigh around 350-375g at this point.
  3. Add the cauliflower into a food processor and blend until smooth (it will look some what gritty, but also blended together). Add in the flour, potato starch and salt. Blend until it comes together. If you have a “low” setting on your food processor, set it to low. I like to pulse blend and scrape down the sides so the dough isn’t over worked, especially if using non-gluten free flour.
  4. Transfer the dough onto a lightly floured work surface. Add some flour to your hands and bring the dough together into a thick oval shape. Using a pastry cutter or sharep knife, cut the dough around 1 inch thick. Give them a quick roll to round out the edges and then cut into1/2 inch pieces. Now they’re ready to be cooked!

Prepare Cauliflower Gnocchi

  • TO BOIL: Bring a pot of salted water to a boil. Add cauliflower gnocchi and cook until they start to float (around 4 minutes), then remove them with a slotted spoon.
  • TO SAUTE:Use the boil method to cook the gnocchi. Spray pan with oil and then cook 5 minutes on each side until golden brown and crispy.
  • TO AIR FRY: Line the bottom of your air fryer basket with parchment paper and then add cauliflower gnocchi. Air fry at 400F for 8 minutes and then shake the basket to flip the gnocchi and air fry for another 8-9 minutes, until golden brown and crispy. Optional: spray with a bit of oil for extra crunchiness.
  • TO BAKE:Pre-heat oven to 400F. Line a baking sheet with parchment paper and add on the gnocchi. Bake for 15 minutes. Then flip the gnocchi and bake for another 10-15 minutes, until golden brown and crispy. Optional: spray with oil and season with dried herbs.
    • TO SERVE:after using any of these methods to cook the gnocchi, serve with your favourite sauce, dip them in your favourite dip or coat them in some cinnamon sugar/seasonings and eat like a snack!
  • TO FREEZE:Place the gnocchi on a parchment lined baking tray. Once frozen, transfer into freezer bags or freezer-safe containers. They will last for 3-4 months in the freezer. No need to defrost the cauliflower gnocchi before cooking! Prepare them right out of the freezer.

Notes

  • Nutritional Information Disclaimer: Nutrition information is a rough estimate calculated on an online tool (Cronometer).
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: DIY / Homemade
  • Method: Food Processor
  • Cuisine: Italian American

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 190
  • Sugar: 1.6g
  • Sodium: 10mg
  • Fat: 0.16g
  • Saturated Fat: 0.06g
  • Unsaturated Fat: 0.07g
  • Trans Fat: 0
  • Carbohydrates: 34g
  • Fiber: 2.5g
  • Protein: 0.85g
  • Cholesterol: 0

SAVE IT FOR LATER! ↓

Cauliflower Gnocchi Recipe (Easy + 3 Ingredients) - Okonomi Kitchen (11)

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About Lisa

I'm Lisa, a home cook, recipe developer and founder of Okonomi Kitchen. Here, you'll find a mix of classic and modernized Japanese recipes, and creative, plant-forward meal inspiration using seasonal ingredients. I hope to share more about Japanese cuisine and culture through food and recipes.

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FAQs

Do you need 00 flour for gnocchi? ›

What is the best flour for making gnocchi? I always suggest using 00 double zero flour. For most Italian dishes, this soft-wheat flour creates a delicate texture that's easy to bite through. Double zero is perfect for the light, pillowy texture you want for gnocchi.

What are Trader Joe's cauliflower gnocchi made from? ›

Gnocchi is one of my very favorite foods and traditionally it's a soft dough made from potatoes, flour and eggs that's cut into delicious little dumplings then boiled or pan-fried. Trader Joe's version trades potatoes for cauliflower, all-purpose flour (not GF) for cassava flour (GF), and egg for, well, no egg.

Is cauliflower gnocchi healthier than potato? ›

Compared with traditional potato gnocchi, Trader Joe's frozen cauliflower gnocchi shaves off almost 90 calories per cup (140 vs. 227) and has less than half the carbs (22 vs. 48) and 2 grams more fiber (6 grams).

Is gnocchi better with or without egg? ›

Egg yolk added to your gnocchi dough helps improve texture, and keep it together while cooking. Gnocchi is traditionally made with eggs in Veneto and no eggs in Piedmont, the two Northern Italian regions famous for gnocchi. We vote for egg yolks at the rate of 1 per (500g) 1 lb of uncooked potatoes used.

Can I use plain flour instead of 00 flour? ›

00 flour is ground extremely finely, while all-purpose flour isn't ground as fine. If you can't find 00 flour but you really want to make homemade pizza crust or another recipe that calls for this ingredient, it's absolutely fine to use all-purpose flour.

What can I substitute for flour in gnocchi? ›

It's light, doesn't fall apart, and tastes delicious! By substituting the wheat flour for chickpea flour (garbanzo bean flour) and tapioca flour (as I did for these homemade gluten-free tortillas), this vegan potato gnocchi is soft and flexible, yet firm enough not to be 'sticky.

Why are my cauliflower gnocchi mushy? ›

The directions on the back of the bag instructs you to either boil or saute your gnocchi which does not work with the cauliflower version – it leaves you with very mushy gnocchi. One day I decided to try and roast it instead to get a crisp on it (the way I love my gnocchi).

How many Weight Watchers points is Trader Joe's cauliflower gnocchi? ›

TJ's cauliflower gnocchi is an Instagram favorite. WW members embraced it in 2019 by tracking a one-cup serving more than 150,000 times. At just 4 PersonalPoints, it's a worthwhile way to spend your Budget.

Does cauliflower gnocchi taste like potato gnocchi? ›

This gnocchi can absolutely stand alone as a side dish on your plate and replace potato or pasta. They would also be great in a tomato based sauce to replicate a traditional gnocchi. The taste is very clearly a cauliflower but the added potato starch makes it finish in your mouth as a type of potato product.

Is gnocchi OK for weight loss? ›

Due to the smaller and denser nature of gnocchi, it is more likely that you will end up eating bigger portions than if you chose regular pasta. Although all foods can be part of a healthy diet in moderation, if you are trying to lose weight opt for other options than gnocchi or pasta.

Are Trader Joe's cauliflower gnocchi low carb? ›

"Non-starchy veggies are lower in carbs but often higher in fiber, which can help you stay fuller, longer," she says. "You'll still get the benefit of satisfying that taste you crave." Case in point: One serving of Trader Joe's cauliflower gnocchi has less than half the carbs (22g vs.

How much does Trader Joe's cauliflower gnocchi cost? ›

As we've said before, any way is a good way to dress up Trader Joe's Cauliflower Gnocchi (12 ounces for $3.29).

What flour is best for gnocchi? ›

Plus, it has too much protein: High-protein wheat results in chewy gnocchi. If you want to be true to Italian gnocchi, look for imported Italian flour marked "00 tenero," which is milled from soft wheat with a low protein content.

What should you not do when making gnocchi? ›

Don't overwork the dough: When making gnocchi dough, it's important not to overwork it. Overworking the dough can make the gnocchi tough and chewy. Mix the ingredients together just until the dough comes together, and then stop mixing! You're not kneading bread here.

Why did my homemade gnocchi turn to mush? ›

Your gnocchi may be mushy because of any or all of the following reasons: boiled the potatoes instead of baked them. used waxy new potatoes with too much moisture in them. not used eggs to help texture.

What type of flour is best for gnocchi? ›

Type 00 vs all-purpose vs bread flour

Gluten is produced by mixing or hand kneading. You need to do plenty of that for homemade pizza dough, but you don't want to do much kneading at all when making gnocchi. Italian type 00 flours like Caputo and Anna brands produce a great result.

Is 00 flour necessary? ›

Unless you're cooking pizza in a wood-fired oven, it's not strictly necessary to use 00 flour. So if you see a recipe that calls for 00 flour and you don't have any, you can use all-purpose flour.

What can I use instead of 00 pasta flour? ›

After several weeks of research and rigorous trials and errors, I found several substitutes for 00 flour that yield great results, such as:
  • Rye Flour.
  • Cake Flour.
  • Bread Flour.
  • All-Purpose Flour.
  • Whole Wheat Flour.
  • Semolina Flour.
  • Spelt Flour.
Jan 19, 2024

Do you need oo flour for pasta? ›

Pasta dough also needs some plasticity for it to be moulded into all of those wonderful shapes. All-purpose flour does what it says on the tin, so it's perfectly fine to use for making pasta. However, most pasta recipes will recommend either semola or “00” flour.

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