Brenda Khan
Cauliflower gnocchi is a tasty, nutritious, and keto-friendly dish. It is a great low-carb alternative to traditional Italian gnocchi, which is often made with potato. With just 4 net grams of carbs, cauliflower gnocchi is perfect for those on a keto or low-carb diet. This dish is soft, pillowy, and tender, and can be easily customized with various ingredients and cooking methods, such as baking, frying, or using an air fryer. While some store-bought cauliflower gnocchi may not be keto-friendly, there are several recipes available for making delicious and fluffy keto cauliflower gnocchi at home.
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What You'll Learn
Cauliflower gnocchi recipe ingredients
Cauliflower gnocchi is a tasty, nutritious, and healthy keto snack that can be served as a side dish with meat or a complete vegetarian meal. It is a low-carb alternative to traditional Italian gnocchi, which is usually made with potatoes.
- Cauliflower: You can either cut a whole head of cauliflower into florets or buy precut cauliflower florets. Alternatively, you can use frozen or pre-packaged cauliflower rice.
- Almond Flour: This gives the gnocchi a light and pillowy texture. Blanched almond flour is recommended over almond meal to prevent the gnocchi from becoming crumbly.
- Egg Yolks: These act as a binding agent and provide richness to the dough.
- Cheese: Shredded mozzarella cheese is a good option as it melts easily and has a mild flavour. You can also use other mild, melty cheeses like provolone, Monterey Jack, cheddar, or Gouda. Additionally, freshly grated Parmesan cheese adds a nice savoury note.
- Olive Oil: This is used for frying the gnocchi and adding some healthy fats.
You will also need salt for seasoning and, optionally, a sugar-free sauce to serve with the gnocchi, such as marinara, alfredo, pesto, vodka sauce, or brown butter.
With just a few simple ingredients and some easy steps, you can create delicious, soft, and pillowy keto cauliflower gnocchi!
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How to make cauliflower gnocchi dough
Cauliflower gnocchi is a tasty and nutritious dish that can be enjoyed as a keto-friendly snack or side. Here is a step-by-step guide on how to make cauliflower gnocchi dough:
Ingredients:
- Cauliflower
- Flour (all-purpose, whole wheat, gluten-free baking mix, cassava, or chickpea)
- Potato starch (for gluten-free version)
- Cassava flour (for gluten-free version)
- Eggs
- Salt
- Optional: cheese, herbs, and spices
Instructions:
Firstly, prepare the cauliflower by steaming or boiling it until tender. For steaming, place the riced cauliflower in a microwave-safe bowl and steam for 2-3 minutes. Drain any excess water and ensure the cauliflower is dry before proceeding.
Next, it's time to make the dough. In a food processor, blend the cooked cauliflower until creamy. Add your chosen flour and a pinch of salt to the food processor and blend again until a sticky dough forms. You can also do this step by hand, mixing the ingredients with a fork or spoon. If you're making the gluten-free version, whisk together the potato starch and cassava flour before adding the pureed cauliflower and mixing.
Now, it's time to shape the dough. Transfer the sticky dough to a floured work surface. Sprinkle a little extra flour on top and shape it into a ball. Cut this ball into four equal sections. Take each section and roll it out into a rope shape, approximately 1-inch thick. Using a sharp knife, cut the rope into small squares or pieces, approximately 1/2 inch long. These will be your individual gnocchi pieces.
Finally, to create the classic gnocchi ridges, use a fork to gently roll each piece of dough. Place the gnocchi on a parchment-lined baking sheet and refrigerate for at least an hour before cooking.
Your cauliflower gnocchi dough is now ready to be cooked! You can boil, roast, or pan-fry the gnocchi until cooked through, and then enjoy it with your favorite sauce.
Feel free to experiment with different herbs, spices, and cheeses to create your favorite flavor combinations!
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Cooking methods for cauliflower gnocchi
There are several methods for cooking cauliflower gnocchi, with some variation depending on the recipe. Here are some of the most popular methods:
Pan-Frying
This is one of the most common methods for cooking cauliflower gnocchi. Heat a non-stick skillet over medium heat, add some oil, and then add the gnocchi. Cook until browned, which should take around 10 minutes. You may need to do this in batches if you're cooking a large amount. Adding a splash of water at the end can help to ensure the gnocchi is cooked through.
Air-Frying
Air-frying is another option that has gained popularity in recent years. This method is similar to pan-frying but may result in a crispier exterior. Simply follow the instructions for your air fryer, making sure to cook the gnocchi from frozen.
Roasting
To roast cauliflower gnocchi, add sliced onions, bell peppers, and Italian sausages to a pan, drizzle with olive oil, and season with garlic salt. Toss to coat, then spread into an even layer and roast for 10 minutes. Add the gnocchi and stir, spreading back into an even layer. Roast for an additional 20 minutes or until the gnocchi is golden brown.
Boiling
While boiling is a traditional method for cooking regular potato gnocchi, it may not be the best option for cauliflower gnocchi as it can result in a gummy texture. However, if you do choose to boil your cauliflower gnocchi, simply add them to a pot of boiling water and cook for 5-8 minutes until tender.
Baking
To bake cauliflower gnocchi, first, prepare the gnocchi dough as described in the recipe. Place the gnocchi on a parchment-lined baking sheet and use the back of a fork to roll over them to create fork lines. Bake in a preheated oven at 200°C (390°F) for 15 minutes, or until golden brown.
It's important to note that cooking times may vary depending on your oven or stove, so be sure to keep an eye on your gnocchi to avoid overcooking.
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Nutritional information for cauliflower gnocchi
Cauliflower gnocchi is a gluten-free, grain-free, and nut-free alternative to traditional Italian gnocchi. It is made with cauliflower, almond flour or cassava flour, egg yolks, and cheese. The recipe can be customised to include herbs and spices of your choice.
A single serving of cauliflower gnocchi (approximately 12 pieces) contains:
- 155-177 calories
- 9-11.7g of fat
- 5.5-7g of carbohydrates
- 0.5-3g of fibre
- 11-13.4g of protein
Compared to potato gnocchi, cauliflower gnocchi is lower in calories and carbohydrates, but higher in fat and sodium. It is a good source of fibre, with 6 grams of fibre per cup, compared to 2 grams in potato gnocchi. Cauliflower is less starchy than potatoes, making it a healthier choice for those looking for a lower-carb option.
Cauliflower gnocchi is a nutritious option for those following a keto diet, as it is low in net carbs, containing 4-6 grams per serving. However, some keto adherents may find it too high in carbs, as the keto diet typically recommends limiting net carb intake to 20-50 grams per day.
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Keto-friendly store-bought cauliflower gnocchi
While there are many recipes for making keto-friendly cauliflower gnocchi at home, there are also store-bought options available. D2BD-foods offers a grain-free, gluten-free, keto-friendly cauliflower gnocchi that is shipped frozen right to your door. The product is available in a 4-pack, 6-pack, or 12-pack.
Another option for store-bought keto-friendly cauliflower gnocchi is Trader Joe's cauliflower gnocchi, which can be fried, boiled, or baked.
In addition to these options, there are likely other brands and retailers that offer keto-friendly cauliflower gnocchi, which can be found through further online searches or by checking the ingredient labels of gnocchi products at your local grocery store.
It is important to note that the preparation methods for store-bought keto-friendly cauliflower gnocchi may vary from those of traditional gnocchi. For example, boiling may not be suitable for some keto cauliflower gnocchi recipes, as it can cause them to melt. Baking or frying may be better alternatives.
When purchasing store-bought keto-friendly cauliflower gnocchi, be sure to read the ingredient labels carefully to ensure that the product aligns with your dietary needs and preferences. Additionally, follow the cooking instructions provided by the manufacturer for the best results.
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Frequently asked questions
Yes, you can eat cauliflower gnocchi on keto.
To make keto-friendly cauliflower gnocchi, you can follow this recipe:
- Steam riced cauliflower in a microwave-safe bowl for 2-3 minutes, until tender.
- Drain and remove any excess moisture before transferring to a large bowl.
- Add almond flour, egg yolks, and parmesan cheese to the bowl. Mix to combine.
- In a separate bowl, melt mozzarella. Pour the cheese into the cauliflower mixture and mix to combine.
- Using wet hands, form 4 dough balls. Place them on a plate, cover, and refrigerate for 10 minutes.
- Lightly dust a surface with almond flour and place the balls of dough on it.
- Cut each ball in half lengthwise and then cut 1-inch pieces. You should be able to make 24 gnocchi.
- Place them on a parchment-lined baking sheet. Using the back of a fork, roll over the gnocchi to create fork lines.
- Freeze for 1 hour before cooking.
A meat sauce is a good keto-friendly option to pair with cauliflower gnocchi.
Trader Joe's Cauliflower Gnocchi is not keto-friendly, according to some Reddit users. However, you can find keto cauliflower gnocchi recipes online that can be made using an air fryer or some oil in a pan.
