Cauliflower Gnocchi

Liana Werner-Gray


Reminiscent of the traditional Italian dumplings, these better-for-you bites ditch the gluten in favor of tapioca flour and cauliflower. Soft and chewy on the inside and crisp on the outside, they get their satisfying texture from being boiled before they’re pan-fried to golden perfection. Using a blend of olive oil and coconut oil, each pasta piece is infused with smooth, buttery flavor. Enjoy these little nuggets of plant-based goodness in a soup or serve them with your favorite pasta sauce.Cauliflower Gnocchi Garnished with Green Herbs in White Bowl | Vitacost Blog

Cauliflower Gnocchi Garnished with Green Herbs in White Bowl | Vitacost Blog
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Cauliflower Gnocchi

Prep Time 30 minutes
Cook Time 16 minutes
Total Time 46 minutes
Servings 4
Calories 170 kcal
Author Liana Werner-Gray



  1. Boil or steam cauliflower until soft, about 10 minutes; drain. Pat cauliflower dry, squeezing out excess moisture.
  2. In blender, combine cauliflower, 1 cup tapioca flour, cassava flour, coconut flour and sea salt; process until as smooth as possible. If dough becomes too sticky and wet, add tapioca one teaspoon at a time.
  3. On cutting board, sprinkle remaining tapioca flour. Roll dough into four ½”-thick ropes. Cut ropes into ½” pieces. Press fork into each piece to make gnocchi pattern.
  4. Bring large pot of water to boil; cook gnocchi about 2 minutes, until they float. Drain.
  5. In medium pan over medium heat, combine coconut oil, olive oil and garlic. Cook gnocchi in single layer 4 to 6 minutes, flipping halfway through cooking time.
  6. Sprinkle with fresh parsley and thyme.

Recipe Notes

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Nutrition Facts
Cauliflower Gnocchi
Amount Per Serving
Calories 170 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g25%
Sodium 529mg22%
Potassium 372mg11%
Carbohydrates 21g7%
Fiber 6g24%
Sugar 3g3%
Protein 4g8%
Vitamin A 798IU16%
Vitamin C 65mg79%
Calcium 63mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.