Easy Homemade Cauliflower Gnocchi Recipe

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I had no idea how simple and easy it would be to make cauliflower gnocchi from scratch! For only 69 calories per gnocchi, this is such a YUMMY way to eat a balanced plate!

If you’ve ever purchased the cauliflower gnocchi from Trader Joe’s, I can promise you, this is basically the exact same thing. There really is only 4 ingredients to this. Riced cauliflower, flour, salt, and olive oil. So, I set out to recreate it on my own.

Easy cauliflower gnocchi

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easy homemade cauliflower gnocchi

Easy Homemade Cauliflower Gnocchi

This simple recipe won't take long at all! Eat Homemade cauliflower gnocchi tonight!
4.50 from 2 votes
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Course: Main Course
Cuisine: Italian
Keyword: cauliflower,
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 10 gnocchis
Calories: 69cal
Author: Amy Roskelley


  • 1 10 ounce bag rice cauliflower
  • 1 cup all-purpose flour
  • 1/2 tablespoon olive oil
  • 1/4 teaspoon salt


  • If frozen, Steam riced cauliflower till it is no longer frozen.
  • Pour onto paper towels and squeeze all possible moisture out of the cauliflower.
  • In a food processor, pulse the cauliflower, flour, salt and olive oil until a dough forms.
  • Pour dough onto floured surface and roll into a long rope.
  • Cut rope into 10 gnocchi pieces.
  • Using the back of a fork, or any obect with lines, create a lined design on the gnocchi.
  • Dump gnocchi pieces into a pot of boiling water for about 3-4 minutes.
  • Using a slotted spoon, remove gnocchi from water and place on a paper towel.
  • Optional: For crispy edges, pan fry in a small amount of oil on both sides of gnocchi.


Serving: 1gnocchi | Calories: 69cal | Carbohydrates: 11.5g | Protein: 2.2g | Fat: 1.7g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Easy Homemade Cauliflower Gnocchi
Serving Size
1 gnocchi
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.

How to Make Cauliflower Gnocchi

To make this cauliflower gnocchi, I started with cauliflower that was pre-riced. Meaning, it had already been chopped up into the tiniest of pieces, and I didn’t have to do it myself. Starting with this cut the time by a lot.

Because it was frozen, I steamed it in the bag for about 4 minutes. Once I was done, I poured it onto a paper towel and squeezed out the moisture until it was mostly dry to the touch.

After it was dry, I added the cauliflower to a food processor. I also added salt and olive oil. Then, I slowly added flour until the dough was manageable. I really tried to get away with as little flour as possible, because I knew the more flour I added, the more calories the gnocchi would have. I ended up with just under a full cup of flour to get the gnocchi dough in a place where I could handle it.

Once mixed, I poured the dough onto a floured counter and rolled it into a rope. Then, I cut the rope into 10 equal pieces.

I made a little pattern on the gnocchi with my avocado slicer! LOL

After I had my nuggets of cauliflower gnocchi, I placed them in boiling water for just 3-4 minutes. Then took them out and placed them on a paper towel.

While it’s totally optional, you can crisp up the edges of the cauliflower gnocchi by placing them into a hot skillet with a small amount of olive oil.

There are so many delicious ways to eat the cauliflower gnocchi! Adding more veggies, salt, and a little parmesan cheese is my favorite!

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