If you love comfort food but want to keep things light and healthy, Low Carb Cauliflower Gnocchi is the perfect choice. This recipe takes traditional Italian gnocchi and reinvents it with cauliflower, giving you that familiar pillowy texture without the heavy carbs. You’ll love how easy it is to make, how quick it cooks, and how versatile it can be for your meals. With just a few simple ingredients, you can create a dish that’s satisfying, low in carbs, and full of flavor.
Why We Love This Low Carb Cauliflower Gnocchi Recipe
There are so many reasons to love this recipe. First, it’s a low-carb alternative to traditional gnocchi, which means you can enjoy a hearty dish without straying from your health goals. Second, it’s incredibly easy to make. The cauliflower is combined with cheese, eggs, and a few simple seasonings to create a dough that you can shape into bite-sized gnocchi in no time. Third, it cooks quickly—only a couple of minutes in a hot skillet—so you’re not stuck in the kitchen for hours.
Beyond convenience, this gnocchi is versatile. You can serve it with a simple drizzle of olive oil and fresh herbs, toss it in a low-carb marinara sauce, or even pair it with sautéed vegetables for a colorful, satisfying meal. Its light texture makes it the perfect canvas for any flavor combination, and you can customize it to suit your taste. It’s a dish that brings both comfort and nutrition to your table, and once you try it, you’ll find yourself reaching for it again and again.
Ingredients for Low Carb Cauliflower Gnocchi
To make this recipe, you’ll need a handful of easy-to-find ingredients. Each component adds flavor, texture, or structure, ensuring your gnocchi turns out light, soft, and delicious.
- 20 ounces cauliflower rice, frozen, thawed, and squeezed dry
- 1 cup grated parmesan cheese
- 2 egg yolks
- 1 whole egg
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon xanthan gum
- 1/2 cup coconut flour
- 8 ounces mozzarella cheese
Optional toppings to finish your gnocchi beautifully include:
- 1 tablespoon fresh herbs such as parsley or basil
- A drizzle of extra virgin olive oil
How to Make Low Carb Cauliflower Gnocchi
Making your own gnocchi might sound intimidating, but this recipe simplifies the process. Start by preparing your cauliflower. If you’re using frozen rice, make sure it’s thawed completely and squeezed dry to remove any excess moisture. Too much water can make your gnocchi fall apart, so this step is key.
Next, place your cauliflower into a food processor along with the parmesan, mozzarella, eggs, garlic powder, salt, pepper, xanthan gum, and coconut flour. Pulse until the mixture comes together and forms a dough. You’re looking for a texture that’s firm enough to shape but soft enough to roll.
Once your dough is ready, prepare a clean work surface with parchment paper. Wet your fingers slightly to prevent sticking, then form the dough into a long log, roughly 15 inches in length. Cut the log in half lengthwise so it’s about half an inch wide. Then, slice 1-inch pieces from the log to create individual gnocchi. Using the back of a fork, gently press down on each piece to create the classic ridges. These ridges help sauce cling to the gnocchi, enhancing every bite.
Place the gnocchi on a parchment-lined baking sheet and freeze for at least an hour, or until ready to cook. This makes it easy to store a batch for later, and you can cook only what you need without worrying about leftovers going bad.
When you’re ready to cook, heat a skillet with olive oil and a bit of garlic. Add up to 12 gnocchi at a time to the hot pan. Sauté for about two minutes on each side until golden brown and heated through. The outside should have a slight crisp, while the inside remains soft and pillowy. For a different twist, heat low-carb marinara sauce in a saucepan and cook the gnocchi directly in the sauce until warm.
How to Serve Low Carb Cauliflower Gnocchi
Serving your gnocchi is all about making it visually appealing and flavorful. Once cooked, transfer your gnocchi to a serving dish and sprinkle with freshly chopped herbs such as parsley or basil. A light drizzle of extra virgin olive oil not only adds flavor but also gives it a glossy, appetizing appearance.
This dish works well as a main or a side. Pair it with roasted vegetables for a wholesome, vegetarian meal, or add a protein like grilled chicken or shrimp to make it more filling. For extra flavor, consider adding a sprinkle of parmesan cheese or a spoonful of low-carb sauce. The gnocchi itself is mild and slightly cheesy, making it the perfect base for your favorite toppings.
Expert Tips for Low Carb Cauliflower Gnocchi
To get the best results with your gnocchi, keep a few tips in mind. First, make sure your cauliflower is well-drained before mixing. Too much moisture can make the dough sticky and hard to handle. Second, wetting your hands while shaping the dough prevents sticking and makes forming the logs much easier.
Freezing the gnocchi before cooking is another key step. This helps them hold their shape during cooking and allows you to make batches in advance. When sautéing, avoid overcrowding the pan. Cook in small batches to ensure even browning and prevent the gnocchi from steaming.
Finally, feel free to experiment with flavors. Garlic powder, herbs, or a pinch of nutmeg in the dough can add depth to the flavor. You can also vary the toppings—try fresh tomatoes, sautéed spinach, or a light cream sauce for a different take on this low-carb favorite.
How to Store Low Carb Cauliflower Gnocchi
Storing your gnocchi is simple and convenient. Keep the uncooked gnocchi in the freezer in an airtight container or Ziploc bag. This allows you to cook only the amount you need while keeping the rest fresh for later.
Once cooked, gnocchi can be stored in the refrigerator for a few days. Reheat gently in a skillet with a touch of olive oil or in a low-carb sauce to prevent them from becoming mushy. Freezing cooked gnocchi is also an option, but the texture may change slightly. For best results, store them uncooked and cook fresh when ready to serve.
Variations of Low Carb Cauliflower Gnocchi
One of the best things about this recipe is how adaptable it is. You can easily tweak it to match your taste preferences or dietary needs. For example, you can substitute the cheeses for a dairy-free version if you’re avoiding dairy, or add herbs directly into the dough for extra flavor.
Another variation is to change the cooking method. Instead of sautéing, you can bake the gnocchi in the oven for a slightly different texture. Toss them with olive oil and roast until golden for a crispier bite. You can also experiment with sauces. Pesto, low-carb alfredo, or tomato-based sauces all work beautifully and can give your gnocchi a whole new flavor profile.
For a fun twist, try adding finely chopped spinach or roasted red peppers into the dough for color and additional nutrients. The possibilities are endless, and you can make this recipe truly your own while keeping it low-carb and healthy.
Frequently Asked Questions about Low Carb Cauliflower Gnocchi
- Can I make cauliflower gnocchi ahead of time?
Yes, you can make the dough and shape the gnocchi in advance. Freeze them for at least an hour, or store them in an airtight container in the freezer until ready to cook. - How do I prevent my gnocchi from falling apart?
Make sure the cauliflower is well-drained and that the dough is firm. Using xanthan gum and coconut flour helps bind the dough, giving the gnocchi structure. Freezing before cooking also ensures they hold their shape. - Can I cook gnocchi directly from frozen?
Absolutely! Cook the gnocchi straight from the freezer. Just sauté them a little longer to ensure they’re heated through. - What sauces go best with cauliflower gnocchi?
Low-carb marinara, pesto, light cream sauces, or a simple drizzle of olive oil with herbs all pair beautifully with this gnocchi. - Can I make this recipe dairy-free?
Yes, you can substitute the parmesan and mozzarella with dairy-free alternatives. Keep in mind the texture may vary slightly, but the gnocchi will still hold together. - How many servings does this recipe make?
This recipe makes about 11 servings, with 12 gnocchi per serving. It’s perfect for meal prep or sharing with family and friends.
Low Carb Cauliflower Gnocchi
Equipment
- Food Processor
- Skillet
- Parchment Paper
Ingredients
- 20 oz cauliflower rice frozen, thawed, and squeezed dry
- 1 cup grated parmesan cheese
- 2 large egg yolks
- 1 whole egg
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon xanthan gum
- ½ cup coconut flour
- 8 oz mozzarella cheese shredded
- 1 tablespoon fresh herbs such as parsley or basil (optional)
- to taste extra virgin olive oil for drizzling (optional)
Instructions
- Prepare cauliflower by thawing and squeezing dry. This is key to prevent sogginess.
- In a food processor, combine cauliflower rice, parmesan, mozzarella, egg yolks, whole egg, garlic powder, salt, pepper, xanthan gum, and coconut flour. Pulse until a dough forms.
- Shape the dough into a log on a parchment-lined surface. Cut into 1-inch pieces and use a fork to create ridges.
- Place gnocchi on a parchment-lined baking sheet and freeze for at least 1 hour.
- In a skillet, heat olive oil and garlic. Add frozen gnocchi in batches and sauté for about 2 minutes on each side until golden brown.
- Serve topped with fresh herbs and a drizzle of olive oil.
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