FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Cauliflower Gnocchi Recipe
• Ingredients & Substitutions
• How To Make Cauliflower Gnocchi
• My Top Recipe Tips
• Storage Instructions
• Serving Suggestions
• More Cauliflower-Based Recipes
• My Favorite Tools For This Recipe
• Cauliflower Gnocchi Recipe card
• Recipe Reviews

I first tried cauliflower gnocchi when I picked up a bag at Trader Joe’s. The ingredients are relatively clean (made with cassava flour and potato starch) and let’s be real, it tasted pretty great! But like I often do, I wanted to experiment with my own (lower carb) version. So, taking inspiration from my low carb bagel dough and using steamed cauliflower instead of potatoes, this recipe is what I came up with. I was delighted that it worked! The method is a bit different, but the important part is the taste and texture — and I think I nailed it.

Why You’ll Love My Cauliflower Gnocchi Recipe

• Classic gnocchi flavor – This dish is my spin on traditional Italian gnocchi. It’s hard to replace potatoes and I won’t say it tastes exactly like regular gnocchi, but cauliflower makes the best neutral swap.
• Soft and pillowy inside, crispy outside – All the perfect textures a good gnocchi should have.
• Just 5 ingredients – Gnocchi takes some time to form one by one, but it isn’t complicated. Mine is no exception!
• Better-for-you alternative to regular potato gnocchi – It’s all thanks to cauliflower, which naturally contains fewer carbs and calories. It’s one of my favorite ways to sneak in some extra veggies and still feel like I’m eating starchy comfort food.

Ingredients & Substitutions

Here I explain the best ingredients for homemade cauliflower gnocchi, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Cauliflower – You can cut a whole head of cauliflower into florets, or simply buy precut cauliflower florets.
• Almond Flour – Trader Joe’s cauliflower gnocchi uses cassava flour, but I made mine with Wholesome Yum Blanched Almond Flour . I use it in almost all my baking recipes , because it’s super fine, so your baked goods don’t turn out gritty. It also gives these gnocchi their light, pillowy texture.
• Mozzarella Cheese – Perfect for binding ingredients without gluten. This dough will also come together using other mild, melty cheeses like provolone, Monterey Jack, cheddar, or Gouda, but the flavors will be stronger. I prefer mozzarella, which is more neutral.
• Olive Oil – For frying the gnocchi. Feel free to substitute with avocado oil, extra virgin olive oil, or any other oil you prefer.
• Sea Salt

How To Make Cauliflower Gnocchi

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Steam the cauliflower. Boil the water in a pot . Place the cauliflower in a steamer basket and insert into the pot. Steam, covered, until fork tender.
2. Rice the cauliflower. Dry the cauliflower as best as possible and place it in a food processor . Pulse until it is the consistency of fine cauliflower rice. It might get a little mushy, which is fine!

1. Add the dry ingredients. Transfer the cauliflower to a bowl. Add the almond flour and sea salt. Mix until combined.
2. Melt the cheese and mix. In a separate bowl, microwave the mozzarella cheese until melted. Mix it into the cauliflower mixture until smooth, using your hands if necessary for thorough blending.

1. Make gnocchi shapes. Scoop and roll portions of the dough mixture into ovals, and place on a lined baking sheet . Freeze for 10 minutes. This prevents the gnocchi from spreading too much when you cook them.
2. Bake. Remove the sheet pan from the freezer, and bake the partially frozen cauliflower gnocchi to firm up a bit. You want them to still be pretty tender, but not dry or golden brown yet.
3. Pan fry. Heat the olive oil in a large skillet over medium-high heat. Add the gnocchi in a single layer, and sauté on both sides until crispy.

My Top Recipe Tips

Making cauliflower gnocchi can be a fun and rewarding process. I find it relaxing to turn on some music and form the individual pieces! Here are my top tips to ensure your gnocchi turns out great:

• Drain the cauliflower well after steaming. Excess moisture can make the dough too sticky and hard to work with. You could also use a cheesecloth or a clean kitchen towel and squeeze out as much water as possible.
• Briefly freeze the dough if it’s too sticky or soft. Just pop it in the freezer for 5-10 minutes, and it becomes easier to handle and shape. I’ve made this cauliflower gnocchi recipe several times, and sometimes this is necessary, while other times it was fine without this step. It depends on the temperature and humidity in your kitchen, as well as the moisture content in the cauliflower.
• Mix the dough well. There shouldn’t be any streaks of mozzarella visible.
• Make all the gnocchi the same size. This ensures even cooking. I like to use a small cookie scoop , which makes uniform pieces, and the process goes faster, too.
• Cook in batches if needed. For both the baking step and the frying step, overcrowding can lead to uneven cooking. Plus, overlapping when frying can cause the gnocchi to stick together and prevents them from getting that nice, crispy exterior — which is the best part!
• Do not boil. Unlike frozen gnocchi you’d buy at TJs, this recipe will fall apart if you try to boil it. Trust me, I tried!

Storage Instructions

• Store: Place the cauliflower gnocchi in an airtight container and store in the fridge for up to 3 days.
• Reheat: Warm in a skillet over medium heat with a bit of olive oil or butter, stirring occasionally, until they are heated through and regain some crispness.
• Freeze: Spread them in a single layer on a parchment-lined baking sheet and flash freeze until solid. (This prevents them from sticking together.) Once frozen, transfer them to an airtight container or freezer bag and store in the freezer for up to 3 months. You can try thawing in the fridge overnight, but I had better luck just baking from frozen and then briefly frying to crisp up.

Serving Suggestions

There are so many different options, but here are my go-to ways to serve this dish.

• Simple – My favorite way to serve cauliflower gnocchi is simply with some olive oil and a sprinkle of fresh parsley (pictured above). Sometimes I like to add a little parmesan cheese and black pepper as well.
• Sauces – You can use the same sauces you’d use for other types of pasta, such as a classic marinara sauce (or other tomato sauce), creamy Alfredo , or herby pesto sauce (I like to make pesto chicken for a complete meal). It makes a yummy vegetarian meal if that’s your thing (not usually mine, sorry!), or add some grilled chicken for extra protein.
• Italian-Inspired Dishes – I like to make ones with creamy sauces, like my chicken marsala , shrimp scampi , marry me chicken , or Tuscan salmon , and drizzle extra sauce on top of the gnocchi.

More Cauliflower-Based Recipes

Cauliflower can make an unexpected starch swap in so many recipes. Here are some of my other favorite ways to use it:

Loaded Cauliflower Casserole

Mashed Cauliflower

Cauliflower Fried Rice

My Favorite Tools For This Recipe

• Baking Sheet – These are my go-to baking sheets because they really last, so I don’t have to keep replacing them.
• Steamer Basket – This one is universal, so you can fit it into any size pot that you have on hand.
• Food Processor – I use it several times a week! Whether I’m blending dips, chopping veggies, or making dough, this one does it all.
• Large Skillet – I use it daily! It’s easy to clean and creates a nice sear on the gnocchi.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (~24 oz, cut into florets) ▢
• 1 cup Wholesome Yum Blanched Almond Flour ▢
• ¾ tsp Sea salt ▢
• 2 ½ cups Mozzarella cheese (shredded) ▢
• 2 tbsp Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper (or wax paper).
2. Fill a pot 1 inch deep with water and bring to a boil. Place the cauliflower in a steamer basket and steam covered for 6-8 minutes , until fork tender.
3. Dry the cauliflower as best as possible with paper towels, and place in a food processor . Pulse until it is the consistency of fine cauliflower rice.
4. Transfer to a bowl and add the almond flour and sea salt (if using). Mix until combined.
5. In a separate bowl, microwave the mozzarella cheese for 1-2 minutes , until just melted. Pour into the cauliflower mixture and stir well, until smooth and fully mixed together. You may need to use your hands to help get it mixed thoroughly. (The dough will be a bit sticky, that is how it is supposed to be. If it’s extremely sticky, though, refrigerate for 15-20 minutes to firm up.)
6. Using a spoon, scoop out 15-gram amounts (1 tbsp) of the mixture and roll into an oval shape. Place all of the gnocchi on the lined baking sheet and freeze for 10 minutes before baking to reduce spreading.
7. Bake for 15-20 minutes to firm up a bit. You want them to still be pretty tender, not dry, and at this point the top won’t be golden brown yet.
8. In a large skillet , heat the olive oil over medium heat. Gently transfer the gnocchi, placing top side down in the skillet in a single layer. (Cook in batches as needed to avoid crowding the pan.) Sauté for 1 minute , until crispy and golden brown. It does not take long, so keep a close eye on them. Optionally, you can flip over and crisp up a bit more on the other side, but the bottoms are usually already golden brown from baking in the oven.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 13-15 gnocchi, or 1/4 of entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Gnocchi

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Gnocchi

This cauliflower gnocchi recipe is a healthy, gluten-free, and low carb take on classic Italian gnocchi. A flavorful main dish or side dish!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-gnocchi/

Ingredients

• 1 head Cauliflower (~24 oz, cut into florets)
• 1 cup Wholesome Yum Blanched Almond Flour
• ¾ tsp Sea salt
• 2 ½ cups Mozzarella cheese (shredded)
• 2 tbsp Olive oil

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper (or wax paper).
2. Fill a pot 1 inch deep with water and bring to a boil. Place the cauliflower in a steamer basket and steam covered for 6-8 minutes , until fork tender.
3. Dry the cauliflower as best as possible with paper towels, and place in a food processor . Pulse until it is the consistency of fine cauliflower rice.
4. Transfer to a bowl and add the almond flour and sea salt (if using). Mix until combined.
5. In a separate bowl, microwave the mozzarella cheese for 1-2 minutes , until just melted. Pour into the cauliflower mixture and stir well, until smooth and fully mixed together. You may need to use your hands to help get it mixed thoroughly. (The dough will be a bit sticky, that is how it is supposed to be. If it’s extremely sticky, though, refrigerate for 15-20 minutes to firm up.)
6. Using a spoon, scoop out 15-gram amounts (1 tbsp) of the mixture and roll into an oval shape. Place all of the gnocchi on the lined baking sheet and freeze for 10 minutes before baking to reduce spreading.
7. Bake for 15-20 minutes to firm up a bit. You want them to still be pretty tender, not dry, and at this point the top won’t be golden brown yet.
8. In a large skillet , heat the olive oil over medium heat. Gently transfer the gnocchi, placing top side down in the skillet in a single layer. (Cook in batches as needed to avoid crowding the pan.) Sauté for 1 minute , until crispy and golden brown. It does not take long, so keep a close eye on them. Optionally, you can flip over and crisp up a bit more on the other side, but the bottoms are usually already golden brown from baking in the oven.

Maya’s Recipe Notes

Serving size: 13-15 gnocchi, or 1/4 of entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)