Healthy Homemade Cauliflower Gnocchi (With Green Pesto)

Homemade Cauliflower Gnocchi are a simple and tasty main dish, a light alternative to classic potato gnocchi. A quick and easy recipe, perfect for any family lunch or dinner. The potatoes are replaced by cauliflower florets which, once blanched in water, are mixed with eggs, parmesan and flour. Small pieces of dough are obtained, passed over the prongs of a fork, to give the classic ridges, and then boiled in boiling salted water.

What are Cauliflower Gnocchi?

Homemade Cauliflower Gnocchi (pronounced as KAW-li-flower NYOH-kee) are a modern twist on traditional Italian gnocchi, made by replacing some or all of the potatoes with cauliflower for a lighter, lower-carb alternative. Classic gnocchi originated in Italy, dating back to Roman times, when they were first made with semolina or flour before potatoes were introduced from the Americas in the 16th century.

The cauliflower version gained popularity in recent years as a healthier, gluten-free option, especially in the U.S., where brands like Trader Joe’s helped popularize it. While not a traditional Italian dish, cauliflower gnocchi maintains the pillowy texture of classic gnocchi while offering a more vegetable-forward, nutritious alternative.

Pro Tips for The Best Homemade Cauliflower Gnocchi

• After steaming or boiling, drain and squeeze out as much water as possible using a cheesecloth or clean kitchen towel. Too much moisture makes the gnocchi dough sticky and hard to shape.
• Add flour gradually to avoid making the dough too dense. Too much flour makes the gnocchi heavy, while too little makes them fall apart when cooking.
• Knead the dough just until it comes together. Overworking it will make the gnocchi tough instead of soft and pillowy.
• When rolling and cutting the gnocchi, dust your hands and surface with flour to prevent sticking. Press lightly to maintain their delicate texture.
• Cook in small batches in gently simmering water (not a rolling boil) to prevent them from breaking apart. They’re ready when they float to the surface in about 2–3 minutes.
• For the best texture, pan-fry the boiled gnocchi in butter or olive oil until golden and slightly crispy. This adds a delicious depth of flavor!

Do Cauliflower Gnocchi Have Carbs?

Yes, cauliflower gnocchi still contain carbs, but they generally have fewer carbs than traditional potato gnocchi. The exact amount depends on the recipe, as flour and starch are often added for texture. While cauliflower lowers the carb content, it doesn’t make them completely carb-free. For a low-carb or keto-friendly version, you can use almond flour or coconut flour instead of regular flour.

What Can You Eat Cauliflower Gnocchi With?

Cauliflower gnocchi can be seasoned with whatever you prefer: if you like simplicity, try a fresh tomato sauce, the typical combination of butter and sage or a homemade basil pesto, as suggested in our version. Fragrant and delicious, it will envelop the gnocchi making them creamy and irresistible. For a more substantial dish, you can try a cheese fondue, a meat ragout or a ricotta cream obtained by diluting the dairy product with one or two tablespoons of gnocchi cooking water.

Are These Cauliflower Gnocchi Gluten Free?

Cauliflower gnocchi can be gluten-free, but it depends on the recipe. If made with just cauliflower, eggs, and a gluten-free flour like almond or rice flour, they are safe for a gluten-free diet. However, some recipes use all-purpose flour or wheat-based starch, which contain gluten. Always check the ingredients or use certified gluten-free flour if needed.

Can I Make Cauliflower Gnocchi Ahead of Time?

Yes, cauliflower gnocchi can be made ahead of time! After shaping, place them on a floured baking sheet and refrigerate for up to 24 hours before cooking.

Can They Be Frozen?

Yes, they can! You can freeze them raw: transfer them to the freezer arranged on a tray and, once hardened, store them in special freezer bags for up to 1-2 months.

How to Store Cauliflower Gnocchi

Cauliflower gnocchi can be stored in the refrigerator for up to 1-2 days, closed in an airtight container.

How to Make Cauliflower Gnocchi

Boil the cauliflower florets in salted boiling water, then drain them and leave them to cool in a bowl.

Once cold, mash the cauliflower with a potato masher until you have a smooth puree.

Season with a pinch of salt.

Pour the yolk.

Add the grated parmesan.

Add the flour.

Knead everything with your hands.

At the end, you should obtain a compact but soft dough.

Take pieces of dough and shape them into cords; if the dough is too sticky, you can help yourself with a little flour.

Cut the strings into pieces of about 2cm.

Pass the gnocchi over the prongs of a fork, to give them their characteristic shape.

As you go, arrange them well spaced apart on a floured cutting board or tray. Prepare the pesto: collect all the ingredients in a food processor and blend until you obtain a smooth and homogeneous cream.

Boil the gnocchi in plenty of lightly salted water; once they float, drain them into a bowl with the pesto.

Gently mix the gnocchi together with the pesto.

Enjoy with a few fresh basil leaves!