Pan Fried Cauliflower Gnocchi

Cauliflower is such a versatile ingredient. Think of all the amazing things we make with it. Rice, pizza crust, mashed potatoes. Well today I got a new one for you! Gnocchi. Instead of potato that is traditionally used I swapped it out for our good friend cauliflower. This version of gnocchi is lower in carbs and calories but has all the flavor and is really delicious.


When I compared this to my potato  gnocchi recipe I found a few things out. For just the gnocchi itself no suace included, the potato gnocchi has around 1,165 calories and the cauliflower gnocchi has 806 calories. For the carbs the potato has 310g and the cauliflower has 167g. So depending on how many servings you want to get from this cauliflower gnocchi, will depend on how many carbs you are consuming. However, you can get definitely get 5 servings of gnocchi from this recipe. This is a lower carb recipe than traditional gnocchi but depending on your lifestyle and diet this may not be considered low carb.

If you are gluten free, just use a gluten free all purpose flour. For the egg replacer I used the one from Ener-G but use whatever you like. I don’t suggest using flax or chia eggs for this recipe though.


1 head of cauliflower
1 to 1 1/2 cups of flour
1 vegan egg
Garlic powder
Red pepper flakes
1 tsp olive oil
1 tsp vegan butter

Preheat oven to 400F. Wash and chop cauliflower into big chunks. Bake in the oven for 20 minutes to roast. In a high speed blender add the cauliflower and blend until smooth. It will be a little bit fibrous but the consistency should look smooth and almost resemble mashed potatoes. Then take about 1/2 cup of flour and put some in a small circle on a clean surface. Add about half of the blended cauliflower and begin to mix. It will be sticky at first. Then flatten out and add the vegan egg, another 1/2 cup of flour, the rest of the cauliflower and 1 tsp of salt. Keep mixing and kneading with your hands. If your dough is still sticky add the final 1/2 cup. Depending on how big your cauliflower is and how much water it retained you may need more or less flour. Once the dough is no longer sticky to the touch and can be formed into a log shape the dough is done. Begin to cut your dough into long strips and then cut that into small pieces. These are your gnocchi. Keep flour handy incase the dough sticks a bit. Then cook your gnocchi in boiling water for 3-5 minutes until they rise up to the top. You can eat them this way or you can pan fry them.

To pan fry add 1 tsp of olive oil and 1 tsp of vegan butter into a pan. Let it melt then add your cooked gnocchi. Let them cook for 10-15 minutes on medium heat until they are crispy. In a separate pan take 2 big handfuls of kale and a tsp of olive oil and cook until crispy. Then you can season the gnocchi with 1 tsp of salt, 1 tbsp garlic powder and 1 tbsp red pepper flakes. Once both the kale and gnocchi are crispy mix together, give a taste and add additional seasonings if necessary.

Will make 4-5 servings.

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cauliflower gnocchi.png

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3 thoughts on “Pan Fried Cauliflower Gnocchi

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