I was surprised at how easy it is to make cauliflower gnocchi from scratch. At only 69 calories per piece, this is a delicious, light way to enjoy a balanced meal.
If you’ve tried the cauliflower gnocchi sold at Trader Joe’s, this homemade version is very similar. The recipe uses just four ingredients: riced cauliflower, all-purpose flour, salt, and olive oil. I decided to recreate it at home and was pleased with how quickly it came together.
Easy Homemade Cauliflower Gnocchi
Ingredients
- 1 10 ounce bag riced cauliflower
- 1 cup all-purpose flour
- 1/2 tablespoon olive oil
- 1/4 teaspoon salt
Instructions
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If using frozen riced cauliflower, steam it in the bag until it’s thawed and warm.
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Spread the cauliflower on paper towels and squeeze out as much moisture as possible.
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In a food processor, pulse the cauliflower with the olive oil and salt, then add flour gradually until a dough forms.
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Turn the dough out onto a floured surface and roll it into a long rope.
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Cut the rope into about 10 equal pieces to form the gnocchi.
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Use the back of a fork or a ridged tool to create light grooves on each piece.
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Cook the gnocchi in gently boiling water for 3–4 minutes until they float and are cooked through.
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Remove with a slotted spoon and transfer to paper towels to drain.
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Optional: For crispy edges, pan-fry the gnocchi in a small amount of oil until golden on both sides.
Nutrition
How to Make Cauliflower Gnocchi
I started with pre-riced cauliflower to save time. Because it was frozen, I steamed it in the bag for about four minutes, then spread it on paper towels and squeezed out as much moisture as possible until it felt mostly dry.
Next I added the drained cauliflower to a food processor with salt and olive oil. I pulsed to combine, then slowly added flour until the mixture formed a workable dough. I used just under a cup of flour—enough to make the dough manageable while keeping the gnocchi light.
On a floured surface, I rolled the dough into a rope and cut it into ten equal pieces. You can shape them by hand or press them gently with the back of a fork to create grooves that help sauce cling to the gnocchi.
I used a ridged tool to make a pattern on the gnocchi for a more authentic look.
Then I boiled the pieces for 3–4 minutes until they floated and were cooked through. After draining on paper towels, you can serve them immediately or crisp the edges in a hot skillet with a little olive oil for extra texture.
Pan-frying is optional but gives a lovely golden crust that contrasts with the tender interior.
These gnocchi are versatile. I love tossing them with extra vegetables, a sprinkle of salt, and a little Parmesan for an easy, flavorful meal.
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- Low Calorie Italian Chicken and Cauliflower Rice