Traditional Italian Gnocchi made keto, gluten free, grain free and with cauliflower! You read it right! You can make a light and fluffy gnocchi with cauliflower!
KETO CAULIFLOWER GNOCCHI
If you're new around here, you may not know I am full blooded Sicilian Italian. My dad came to the USA when he was just 15, from Sicily. I come from a childhood of pasta, bread, and sauce.
Carbs, and more carbs, that's what I loved and craved growing up. When I decided to start living a sugar-free, white flour free lifestyle about 13 years ago, I mourned the loss of my beloved Italian Classic pasta dishes.
It's took me a long time to get over the fact I may never enjoy them again. But deciding to go low carb has caused me to think outside of the box. I worked on this recipe about 4 times.
Each time changing up the ingredients just slightly to try and get that familiar texture I wanted. I can't say they are perfectly identical to a traditional white flour gnocchi, but they do have a light and fluffy texture that melts in your mouth.
HOW TO SHAPE CAULIFLOWER GNOCCHI
After you have used the food processor to make your keto "dough", place a piece of parchment paper on your work surface. Wet fingers and form a 15 inch long log. Cut the log in half lengthwise so the width of the dough is ½ inch.
Cut 1 inch pieces from the log, you should be able to make 24 gnocchi. Place them on a parchment lined baking sheet. Using the back side of a fork, roll over the gnocchi to see the fork lines. Freeze for 1 hour before using.
MORE CAULIFLOWER RECIPES
Thinking outside the box has made me fall in love with Cauliflower. It has become one of my favorite ingredients to sneakily include in many recipes without my kids having any idea. Bacon Cheeseburger Cauliflower Casserole, Chicken Enchilada Cauliflower Casserole, Cauliflower Tots ,Cauliflower Tortillas and now these little gnocchi!
HOW TO COOK CAULIFLOWER GNOCCHI
The first two times I made them I actually baked them. While I liked that they held up well once in sauce on the stove, I felt they didn't have that soft exterior I wanted.
When they are frozen after making them and not baked, you can then just pop them into a hot skillet with your favorite oil and minced garlic and brown for just 2 minutes.
I repeat, just 2 minutes is all these need or you will end up with mush. They are pretty much cooked anyway since the cauliflower is cooked prior to rolling them.
BEST TIPS FOR KETO GNOCCHI
- I will caution that if you don't own a food scale, you should, otherwise you may not get the right texture for these gnocchi. Coconut flour is tricky to work with and measuring in cup amounts just really isn't accurate. You've been warned.
My daughter and youngest loved these! My oldest, who is a teen, said he could still taste the cauliflower, but he didn't care because they were so good! My life is complete.
I think they may be slightly larger than your typical sized gnocchi, but you can make them as little or large as you prefer.
Topped with some fresh parmesan and basil and this is comfort all the way.
MEAL PLAN MEMBERSHIP
You can choose from Three Meal Plan Options:
Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.
Intermittent Fasting Keto Meal Plan includes 2 meals per day plus one protein/fat rich snack daily with no more than 20 TOTAL carbs per day.
LOW CARB CAULIFLOWER GNOCCHI
Remember to subscribe to the Sugar Free Mom Newsletter for free and receive fresh recipe notifications delivered into your inbox!
If you try a recipe, please use the hashtag #sugarfreemom on instagram for a chance to be featured! Follow Sugar Free Mom on Facebook | Instagram | Pinterest | Twitter for all of the latest content, recipes and updates.
Low Carb Cauliflower Gnocchi
Place your thawed, squeezed dried riced cauliflower into a food processor and add remaining ingredients.
Pulse until combined well and it forms like a dough, and pulls away from the sides of the processor.
Place a piece of parchment paper on your work surface. Wet fingers and form a 15 inch long log. Cut the log in half lengthwise so the width of the dough is ½ inch.
Cut 1 inch pieces from the log, you should be able to make 24 gnocchi. Place them on a parchment lined baking sheet. Using the back side of a fork, roll over the gnocchi to see the fork lines. Freeze for 1 hour or until ready to use.
When ready to cook, heat a medium sized skillet with olive oil and garlic.
From freezer, place no more than 12 gnocchi into the hot skillet.
Saute just 2 minutes or until browned on each side and heated through. Sprinkle with fresh chopped parsley. For a variation you can also heat low carb marinara in a sauce pan and cook the gnocchi in the sauce until heated through.
Keep gnocchi frozen in an airtight container or ziploc bag until ready to use.
Net Carbs: 4g
This recipe was published first in march 2017 and has been updated with new improved instructions and change from fresh cauliflower to riced cauliflower for convenience. January 2020.