Cauliflower Gnocchi

his light and satisfying cauliflower gnocchi is a wholesome twist on traditional Italian comfort food. Golden and crisp on the outside, tender on the inside, and delicately flavored with rosemary, this recipe delivers rich taste without the heaviness of classic gnocchi. Ideal for low-carb and gluten-free lifestyles, it’s a versatile dish that pairs beautifully with sauces or stands alone, pan-seared in garlic butter.

Why You’ll Love This Recipe

Cauliflower gnocchi offers a satisfying alternative to traditional pasta while keeping things light and nutritious. Whether you’re looking to cut down on carbs or explore more vegetable-based meals, this recipe checks all the boxes:

• Naturally low in carbohydrates and calories
• Gluten-free friendly (with appropriate flour choice)
• Quick and simple to make with just a few ingredients
• Pan-fried to perfection for added texture and flavor
• Perfect for pairing with a variety of sauces and toppings

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 medium head of cauliflower (about 4 cups florets)
• 1 large egg
• 3/4 to 1 cup all-purpose flour (or gluten-free flour)
• 1/4 cup grated Parmesan cheese (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil or butter (for pan-frying)
• Fresh rosemary for garnish (optional)

Directions

1. Cut the cauliflower into florets and steam until very soft, about 10 minutes. Allow to cool slightly.
2. Transfer the steamed cauliflower to a food processor and blend until smooth.
3. Place the purée in a clean towel and squeeze out as much liquid as possible.
4. In a large bowl, combine the cauliflower purée, egg, flour, Parmesan (if using), salt, and pepper. Stir until a dough forms.
5. Lightly flour a clean surface. Divide the dough into four equal portions and roll each into a rope about 1/2 inch thick.
6. Cut each rope into bite-sized gnocchi pieces. Optional: use a fork to press ridges into each piece for a traditional look.
7. Bring a pot of salted water to a boil. Boil the gnocchi in batches until they float to the top, about 2–3 minutes.
8. Drain and allow the gnocchi to dry briefly on a towel.
9. In a skillet, heat olive oil or butter over medium heat. Pan-fry the gnocchi until golden and crispy on all sides, about 3–5 minutes per side.
10. Garnish with fresh rosemary and serve hot with your choice of sauce or simply as-is.

Servings and timing

• Servings: 4 servings
• Prep Time: 20 minutes
• Cooking Time: 15 minutes
• Total Time: 35 minutes
• Calories per serving: Approximately 160 kcal

Variations

• Dairy-Free: Omit Parmesan or use a dairy-free alternative.
• Herbed Gnocchi: Add finely chopped herbs such as thyme or basil into the dough.
• Spicy Kick: Mix a pinch of red pepper flakes into the dough or topping.
• Sauce Pairings: Serve with marinara, pesto, browned butter and sage, or a light cream sauce.
• Baked Option: Instead of pan-frying, bake gnocchi at 400°F (200°C) until lightly golden for a lower-fat version.

Storage/Reheating

Storage:
Store any leftover gnocchi in an airtight container in the refrigerator for up to 3 days.

Freezing:
Uncooked gnocchi can be frozen on a tray, then transferred to a freezer bag for up to 2 months. Boil directly from frozen.

Reheating:
Reheat cooked gnocchi in a skillet with a bit of oil or butter over medium heat until warmed through and crispy again. Avoid microwaving, as it may make them soggy.

FAQs

How do I prevent cauliflower gnocchi from being too wet?

Ensure you squeeze out as much moisture as possible from the cauliflower purée using a clean towel or cheesecloth. Excess moisture leads to sticky dough.

Can I use frozen cauliflower?

Yes, but make sure to thaw and drain it thoroughly before using. Frozen cauliflower tends to hold more water, so extra draining is essential.

Is it possible to make the dough ahead of time?

Yes. You can prepare the dough up to 24 hours in advance and keep it refrigerated until ready to shape and cook.

Can I use almond or coconut flour instead?

Almond flour can work with some adjustment, but it won’t bind as well. Coconut flour is not recommended due to its high absorbency.

Why does my gnocchi fall apart when boiling?

This usually means the dough is too wet or lacks enough flour. Adjust the flour as needed to ensure a firmer consistency.

Do I have to pan-fry the gnocchi?

No, but pan-frying adds a pleasant crispy texture. You can also serve it directly after boiling if preferred.

Can I bake instead of pan-frying for a healthier option?

Yes, bake the boiled gnocchi at 400°F (200°C) for 15–20 minutes until slightly golden and firm.

Is cauliflower gnocchi keto-friendly?

It’s lower in carbs than traditional gnocchi but may not be fully keto unless you skip the flour or use a very low-carb alternative.

What sauces go best with cauliflower gnocchi?

Try it with garlic butter, pesto, marinara, or a creamy mushroom sauce. Light sauces complement the delicate flavor best.

Can I make this recipe vegan?

Yes. Omit the egg and Parmesan, and substitute a flax egg (1 tbsp flaxseed meal + 3 tbsp water) for binding.

Conclusion

Cauliflower gnocchi is a modern, healthy take on a beloved Italian classic. Whether you’re looking for a lighter comfort food, a gluten-free option, or just want to incorporate more vegetables into your meals, this recipe offers versatility and flavor. With simple ingredients and a crisp pan-seared finish, it’s a dish that satisfies both tradition and innovation.

Cauliflower Gnocchi

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This light and crispy cauliflower gnocchi recipe is a healthy, low-carb twist on traditional Italian comfort food. Made with simple ingredients like steamed cauliflower and flour, these homemade gnocchi are golden on the outside and soft on the inside—perfect for pairing with sauces or enjoying pan-fried with garlic butter. Ideal for gluten-free, vegetarian, and low-calorie diets.

• Author: Asma
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 servings
• Category: Dinner, Side Dish
• Method: Boiling, Pan-Frying
• Cuisine: Italian
• Diet: Vegetarian

Ingredients

• 1 medium head of cauliflower (about 4 cups florets)

• 1 large egg

• 3/4 to 1 cup all-purpose flour (or gluten-free flour)

• 1/4 cup grated Parmesan cheese (optional)

• 1/2 tsp salt

• 1/4 tsp black pepper

• 2 tbsp olive oil or butter (for pan-frying)

• Fresh rosemary for garnish (optional)

 

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Instructions

• Cut cauliflower into florets and steam until very soft (about 10 minutes). Let cool slightly.

• Blend steamed cauliflower in a food processor until smooth.

• Transfer to a clean towel and squeeze out excess moisture.

• In a bowl, mix cauliflower purée, egg, flour, Parmesan (if using), salt, and pepper until a dough forms.

• Lightly flour a surface and divide dough into 4 portions. Roll each into ropes about 1/2 inch thick.

• Cut into bite-sized gnocchi. Optional: press each piece with a fork for texture.

• Bring salted water to a boil. Boil gnocchi in batches until they float, about 2-3 minutes.

• Drain and let gnocchi dry on a towel briefly.

• Heat olive oil or butter in a skillet over medium heat. Pan-fry gnocchi until golden and crispy, 3-5 minutes per side.

 

• Garnish with rosemary and serve hot with your favorite sauce.

Notes

• Squeezing out the moisture is key to getting the right dough texture.

• For extra flavor, sauté garlic with the butter or olive oil before pan-frying.

 

• Parmesan cheese adds depth but can be omitted for dairy-free versions.