This Cauliflower Gnocchi can be baked, boiled, or air fried for a gluten-free recipe that’s versatile and easy to prep. Pair it with your favorite sauce for a comforting dinner!
If making gnocchi from scratch sounds intimidating, I get it – I felt the same way! But in my opinion, cauliflower gnocchi is so much easier, plus it’s a great way to sneak in some veggies. This gluten-free version is light, pillowy, and way more budget-friendly than store-bought, which is hard to find anyway. Trust me, once you try it, you’ll wonder why you waited so long.
Prep Tips Before You Begin
- Don’t boil the cauliflower. Steaming (or microwaving) keeps the cauliflower from holding too much water.
- Cauliflower gnocchi is softer than traditional potato gnocchi. So, smaller pieces hold their shape better. Aim for about ¾-inch pieces.
- Bonus Tip! Freeze for Later. If you’re making a big batch, freeze uncooked gnocchi on a baking sheet first, then transfer to a bag. You can cook them straight from frozen—no need to thaw! More details about that in the recipe card and below!
Ingredients You’ll Need
Below is an overview of the ingredients and instructions for this homemade cauliflower gnocchi recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information including prep time, total time, calories, carbohydrates, fiber, etc.
- Cauliflower – You can’t have cauliflower gnocchi without cauliflower! You’ll need 4 cups of cauliflower florets, which is about 1 medium head.
- Olive Oil – This adds rich flavor and creates a smooth consistency, replicating the texture of classic potato gnocchi.
- Cassava Flour – I find cassava flour works best. You can find cassava flour on Amazon or through Bob’s Red Mill. However, gluten-free 1:1 all-purpose or gluten-fee oat flour will also work.
- Potato Starch – This helps bind the batter so your gnocchi doesn’t fall apart!
Note: If you want softer, more delicate gnocchi go with oat flour, but add 1 tablespoon of tapioca starch to help bind the batter.
How to Make Cauliflower Gnocchi
We’ll first show you how to make the cauliflower gnocchi from scratch, then walk you through three different ways to cook it—so you can choose your favorite method!
Make the Gnocchi
- Prepare the cauliflower. Steam the cauliflower in the microwave or on the stovetop until fork-tender. Then, drain it REALLY well, and set it aside in a strainer for a few minutes. Remove any excess water by straining the cauliflower with a cheesecloth or thin dish towel. Then, allow it to cool.
Note: Warm cauliflower holds more moisture and can make the dough too soft or mushy. So, make sure to cool it completely before processing!
- Blend. Transfer the cauliflower to a blender or food processor, and blend until small rice-looking granules form. Add salt and oil, and blend again until pureed.
- Combine. Whisk the flour, potato starch, and garlic powder (if using) in a large bowl. Next, add the mashed cauliflower, and blend to combine. Be careful not to overmix!
- Knead. Transfer the gnocchi “batter” to a large mixing bowl, and gently knead like you would gluten-free pizza crust to create a soft ball. Place the dough ball in the fridge to harden.
- Shape. Divide the chilled dough into four equal sections. Then, using well-floured hands, roll each piece on a floured work serving, creating a log roughly 6 inches long. Once rolled, use a knife or bench scraper to cut the log into equal-sized pieces.
Note: If you find your dough is too moist and won’t stick together, thoroughly mix in 1 more Tablespoon of starch, and roll the dough back into a ball. You might need to let it chill a bit longer in order to become sticky. Keep in mind the texture of the gnocchi will vary depending on how much extra starch you use. However, the taste is still delish!
- Cook. Use a fork to make ridges along each piece, creating signature gnocchi lines. Then, cook using the oven, air fryer, or by boiling the gnocchi pieces in a large pot or deep skillet.
Boiling Method
- Bring 6 cups of salted water to a boil on the stovetop.
- Working in batches, place the gnocchi in the boiling water.
- Cook until they float to the top, and use a slotted spoon to scoop them up and transfer them to a sheet pan or skillet to brown.
- Give the gnocchi a quick dunk in ice water to help set the shape before sautéing
Tip – After boiling, pan-fry the gnocchi a skillet with a little olive oil or butter for a crispy, golden exterior while keeping the inside soft. This also helps prevent them from sticking together.
Oven Method
- Spread the gnocchi onto a greased or parchment paper-lined baking sheet.
- Lightly drizzle with olive oil, and add a sprinkle of salt.
- Bake at 400 degrees Fahrenheit just until the gnocchi pieces are golden and slightly crisp on the outside.
Tip – Flip the pieces halfway through cooking, or shake the pan to ensure even browning!
Air Fryer Method
- Grease the air fryer basket with cooking oil, and arrange the gnocchi in an even layer. Work in batches if needed!
- Air fry at 400 degrees Fahrenheit until lightly golden and crisp.
Tip – Flip or shake halfway through, and lightly spray the gnocchi with oil to achieve a crispier exterior.
Serving Suggestions
Cauliflower gnocchi is softer and more delicate than traditional potato-based gnocchi. As a result, heavy, creamy sauces can overpower its light texture and make it feel mushy.
Aim for lighter sauces such as brown butter, garlic, and olive oil with lemon or even a pesto.
It also works well in any gnocchi recipes such as baked gnocchi, gnocchi pesto pasta salad, and chicken and gnocchi soup.
Or, you can also toss it in a casserole, add it to creamy vegan tomato soup, and more! I even placed the gnocchi back in the air fryer to create fun pasta chips! The options are endless.
Common Questions
Store cooked cauliflower gnocchi in an airtight container in the fridge for up to 5 days. Reheat in a microwave-safe dish or in a lightly oiled skillet over medium heat just until warmed through.
It is best to cook cauliflower gnocchi once thawed, but it can be boiled from frozen. You’ll just want to make sure to use plenty of water and split the pasta pieces into two different batches to prevent them from sticking together.
don’t recommend it. The bagged riced cauliflower you find in the freezer section of your local grocer is just going to have too much liquid in it. If you try it anyhow, be sure to squeeze out as much liquid as you can and increase the starch and flour.
More of Our Favorite
Gluten-Free Cauliflower Recipes
Gluten-Free Cauliflower Gnocchi Recipe
- Total Time: 1 hour
- Yield: 3 servings 1x
- Diet: Gluten Free
Description
Skip store bought options, and make this easy gluten-free cauliflower gnocchi in the oven, air fryer, or on the stovetop with just five ingredients instead!
Ingredients
- 15 ounces cauliflower florets (4 cups or about 1 medium head)
- ½ teaspoon kosher salt
- 2 Tablespoons olive oil
- ½ cup (60-65 grams) cassava flour or gluten free oat flour (see notes)
- 4 Tablespoons (45–48 grams) potato starch
- Optional – ½ teaspoon garlic powder
Instructions
- Cook the cauliflower by steaming in the microwave for 3 or 4 minutes or on the stovetop. To steam, place cauliflower and ¼ cup water in a large saucepan. Bring to a boil then reduce the heat to medium and cover.
- Cook for 7 to 9 minutes or until cauliflower is tender, stir occasionally. Drain REALLY well after cooking by letting the cauliflower sit in a strainer for a few minutes.
- Remove excess water (about ¾ cup liquid) by squeezing cauliflower with a cheesecloth or a thin towel. Set as to cool for a few minutes.
- Place the cauliflower in a blender or food processor. Blend until riced then add salt and oil. Blend again until a cauliflower puree/mash is formed. Set aside.
- Combine flour, potato starch, and optional garlic powder in a large bowl. Add to the mashed cauliflower in the food processor. Blend ingredients until combined. Don’t overmix.
- Transfer the batter to a large mixing bowl and gently knead to shape into a soft dough ball. Place the dough ball in the fridge for 15-20 minutes to harden.
- Divide the dough into 4 even sections. With well floured hands, roll dough on a floured surface creating a gnocchi log about 6-inches long. Once rolled, use a knife or bench scraper to cut the log into ¾-1 inch pieces. These are your basic gnocchi pillows!
- Make ridges in the dough by rolling the dough down the edge of the fork to make the signature gnocchi lines. Bake by using one of the three methods below.
- After baking, air frying, or boiling, place the cauliflower gnocchi in a deep skillet with a choice of sauce and simmer for 5 minutes. Serve with grated parmesan cheese.
Cooking Methods for Gnocchi
OVEN BAKE – Preheat the oven to 400F (200°C). Spread uncooked gnocchi onto a greased or parchment-lined baking sheet, drizzle lightly with olive oil and sprinkle with salt. Bake for about 20-25 minutes, or until golden and slightly crisp on the outside. Flip the pieces halfway through cooking or shake the pan to ensure even browning.
AIR FRYER – Spray the air fryer with cooking oil and place gnocchi on the grate-lined bottom. Preheat the air fryer to 400F degrees and air fry for about 8 to 10 minutes. Flip the gnocchi halfway and spray with cooking spray to get a little more crispy.
BOILING – Boil 6 cups of salted water (add ½ teaspoon salt to water). Working in small batches, place the gnocchi in the boiling water and cook until they float to the top of the water, about 2 to 3 minutes. Using a slotted spoon, gently scoop out the gnocchi and place on a sheet pan or in a skillet to brown. Once boiled, the gnocchi can immediately be tossed in a sauce, soup, or cooked in a casserole, etc.
Tip – After boiling, pan-fry the gnocchi in a little olive oil or butter for a crispy, golden exterior while keeping the inside soft. This also helps prevent them from sticking together.
Notes
Ingredient Tip – Gluten-Free Flour Options – Oat flour, gluten free 1:1 fllour, or cassava flour are all great choices. I find cassava flour works best. You can find cassava flour on Amazon or through Bob’s Red Mill. If you want softer, more delicate gnocchi, use oat flour but add 1 tablespoon of tapioca starch to help bind the batter.
Storage Tips – Store cooked gnocchi in an airtight container in the fridge for up to 5 days. Reheat in a microwave-safe dish or in a lightly oiled sauté pan until warmed through.
- Prep Time: 25 minutes
- Rest Time: 15 minutes
- Cook Time: 20 minutes
- Category: dinner
- Method: Stove Top, Oven
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 209
- Sugar: 3.7 g
- Sodium: 252.7 mg
- Fat: 5.2 g
- Saturated Fat: 0.9 g
- Carbohydrates: 38.8 g
- Fiber: 5.1 g
- Protein: 3.8 g
- Cholesterol: 0 mg
If you do end up using oat flour, let the dough rest 10–15 minutes before shaping to help the oat flour absorb moisture and hold together better.
Hi Taylor! What other flour will you be using to make the gnocchi? The cassava or oat flour?
You can use arrowroot starch or tapioca starch as a 1:1 substitute. Arrowroot works well with cassava flour and keeps the gnocchi light, but it can make the dough a bit stickier. If that happens, chill the dough for 10–15 minutes before shaping, and dust with extra cassava or oat flour as needed. For a slightly less sticky option, start with 3 tablespoons and add the 4th only if needed.
Let me know if you plan to use the oat flour instead.
I was going to try with cassava flour! What would you recommend for if I did oat flour and wanted to substitute the potato starch with arrowroot or tapioca? Thanks!
It’s true- cauliflower is the most versatile food ever! This recipe shows yet another amazing use for it. I love gnocchi, and this was so simple! The ingredients were things I had on hand, and I will for sure be making this again!
I’m So glad you enjoyed it Katie!
I love air fried gnocchi, and I love that I know what is going into these, and how simple it is to make these as well!
Right? So easy!
I can’t believe how incredible this is ! Even my kids loved it!
so glad! Thanks for feedback Ann!