Cauliflower Gnocchi

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If you are as obsessed with Trader Joe’s as I am then you probably know that they can’t keep their cauliflower gnocchi in stock. (Heads up for elimination phase folks: Trader Joe’s version contains potato starch, so they’re a #reintro.) Mostly because I am the one buying them all. Sorrrryyy… but also not sorry. You’ll see why when you try these golden doughy nuggets — also known as the Italian’s Dumpling!

My wallet noticed that I was spending a little too much time at Trader Joe’s so we compromised on making them from scratch. I got to thinking, instead of going into debt over these delicious little guys, MAYBE I can learn how to make them — and make them 100% AIP! To my delight, this was possibly the easiest thing I have ever made.

They are so versatile too! Sauté them up with some sage and avocado oil and pair them with your favorite veggies. I chose oven-roasted shallots and sautéed garlic.

5.0 from 4 reviews
Cauliflower Gnocchi
Prep time
Cook time
Total time
Recipe type: Dinner
Cuisine: Italian
Serves: 5-7 Servings (35 Gnocchi)
  1. In a large pot of boiling water, add cauliflower. Simmer until very soft. Cauliflower should be easily sliced with a knife.
  2. Reserve and set aside about 1 cup of cauliflower-pot water.
  3. Strain cauliflower and place into a blender or food processor.
  4. Blend until you reach a mashed potato-like consistency adding the reserved pot water as needed to aid in blending.
  5. In a large bowl, combine 1 cup of mashed cauliflower, 1 cup cassava flower, salt, and garlic powder. Mix together until ingredients are well-combined. You may need to switch to mixing with your hands.
  6. In a large, clean saucepan, fill with water and bring to a boil.
  7. In a separate frying pan, bring heat to medium-low.
  8. In your hands, take a heaping teaspoon of dough and roll into a ball. Create an oval-like shape and set aside while you work the rest of the dough into the same shape.
  9. Reduced heat to medium-high and place about 6-8 gnocchi into the bubbling water. The gnocchi should sink to the bottom.
  10. Add avocado oil to the warmed pan.
  11. When the gnocchi begin to rise to the surface, remove them with a slotted spoon an place into the pan to saute.
  12. Sauté until a golden crisp is formed on 2 sides of the gnocchi. This is when you can add other veggies or herbs while sautéing to marry all the flavors together.
  13. Serve with a fresh squeeze of lemon and enjoy!


About Kelsey McReynolds

Kelsey McReyonlds is the owner of and was introduced to the AIP community after years of antibiotic and birth control use; eating disorders, extreme exercising and excessive alcohol use that lead to intense digestive issues, candida overgrowth and leaky gut syndrome. Only through the therapeutic use of foods was she healed and has now made it her goal to educate those around her on how easy and fun it can be to nourish our bodies and souls. If you were to go to her house she would most likely be whipping up some delicious treat that you just HAVE to try!


  • Gretchen says

    I don’t tolerate cassava… any recommendations for substitute? Would love to try these!

    • Great question! I suggest using green plantain flour. You may be able to find some on amazon or your local Whole Foods.

    • Lori says

      Would love to see a reply to the cassava question as I cannot tolerate it either.


      • Cathy Siler says

        I was thinking of trying arrowroot flower. Cassava flower is from the same plant as tapioca flower, which some consider to be a gluten cross-reactor.

  • Melanie says

    These were delicious! I have seriously missed gnocchi, and these were quick, easy and super tasty. I have a hunch these will be making quite a few appearances in my home. Thank you!

  • […] Cauliflower Gnocchi from Autoimmune Wellness *Kelsey suggests sautéing these with fresh sage and avocado oil. […]

  • Kathryn says

    Hi. Yes would be very interested if arrowroot or maybe tiger nut might work. Curious question, I don’t tolerate Cassava flour either does anyone have any insight as to why that might be??? Would be very thankful for any ideas why.

    • Renee says

      It is a fodmap☹️
      I can’t tolerate it either.

    • Kathryn! I think those are great alternatives. Let us know how it turns out!

    • Renee says

      I also can’t tolerate cassava. Haven’t heard it is a FODMAP, though. I’ve been doing some reading, and a lot of people seem to have trouble with it. I think I will try this with arrowroot and tigernut flour, as suggested. Would the proportions be the same?

  • Have you tried freezing these? Would you freeze after rolling into the gnocchi before boiling/sautéing? I would love to batch cook these before I start 100% AIP again.

    • Danielle! Great question! I would freeze them before sauteing them. You can freeze them by laying them flat on parchment paper until they are frozen all the way through (helps to keep them from sticking together) and then you can combine them into a container or baggie to store them in the freezer until you’re ready to saute them.

  • Tasha says

    Thank you for this recipe! The dough came together very nicely and was easy to work with. The gnocchi looked great, especially after getting crisped up. Texture of the final product was good too. The issue we had was a bitter aftertaste. I think it’s from the cassava flour as I’ve noticed that same bitter aftertaste when I’ve made cassava tortillas too, I use Otto’s. Any ideas what that bitter aftertaste is or what I can do to counteract it? We ended up using a good amount of nomato sauce to cover up the taste! Thx!

    • Meg says

      Overcooking cauliflower makes it bitter, I bet that’s what happened.

  • Jill says

    First try, they fell apart in the boiling water. Plan to try again. Going to use already riced cauliflower to reduce prep time. I’m guessing that 2 cups of riced cauliflower would work? I always struggle with cauliflower recipes that reference a “head”. I’m usually pressed for time and grab for the already riced variety.

  • Katie says

    Made these exactly as instructed. They came out of the water super sticky and even after browning them up they were super chewy. Did I do something wrong here?

  • Louise says

    Awesome recipe! So easy and yummy!!!
    Thank you 🙂

  • Claudia says

    I made one batch with green banana flour and one batch with tigernut flour – both came up beautifully! Needs gentle handling but works well. Also froze some – will report back on how that goes.

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