For those following a ketogenic or low-carb diet, traditional gnocchi, made from potatoes, is typically off-limits. However, this doesn't mean you have to miss out on the comforting and delightful experience of enjoying gnocchi. This article explores various recipes and techniques for creating delicious, keto-friendly cauliflower gnocchi. This recipe for homemade cauliflower gnocchi is perfect for all fans of Trader's Joe's Cauliflower Gnocchi.
Why Cauliflower?
Cauliflower emerges as a star ingredient in keto cooking. Whenever thinking about healthy keto side dish, first though is a cauliflower. It serves as an excellent substitute for starchy potatoes, offering a low-carb alternative with a mild flavor that adapts well to various seasonings and sauces. Traditional Italian Gnocchi made keto, gluten free, grain free and with cauliflower!
The Appeal of Homemade Cauliflower Gnocchi
These easy homemade cauliflower gnocchi are little pillows of pasta deliciousness! Making your own cauliflower gnocchi allows for complete control over the ingredients, ensuring they align with your dietary needs and preferences. This easy recipe for homemade cauliflower gnocchi is perfect for all fans of Trader's Joe's Cauliflower Gnocchi. A healthy, low-carb gnocchi recipe inspired by the popular store-bought brand.
Basic Ingredients for Keto Cauliflower Gnocchi
While recipes may vary, some common ingredients form the foundation of keto cauliflower gnocchi:
- Cauliflower: The base of the gnocchi, providing the necessary bulk and texture.
- Almond Flour/Coconut Flour/Lupin Flour: Low-carb flours used to bind the ingredients and create a dough-like consistency. I highly suggest you stick to the flour mix I used here - so Bob's Red Mill Gluten-free Baking Flour. This gluten free flour mix is made with garbanzo bean flour, potato starch, whole grain white sorghum flour, tapioca flour and fava bean flour.
- Parmesan Cheese: Adds flavor and helps bind the dough.
- Egg/Egg powder: Acts as a binder and adds richness.
- Xanthan Gum/Bamboo Fiber: These ingredients help improve the texture of the gnocchi, providing a more traditional gnocchi-like consistency.
Step-by-Step Guide to Making Cauliflower Gnocchi
Here's a general outline of the steps involved in making cauliflower gnocchi, incorporating techniques from various recipes:
Read also: Keto Cauliflower Fried Rice Recipe
Prepare the Cauliflower: Remove the stem from the cauliflower and cut it into florets. Steam cauliflower for about five minutes until soft. Place all of the cauliflower in a large microwave-safe bowl and cover it with a paper towel. Microwave for 5 minutes. Give it a good stir, and microwave for another 3 minutes.
Remove Excess Moisture: This step is crucial to prevent the gnocchi from becoming soggy. When cool enough to touch, place the cauliflower florets in a cheesecloth or nut milk bag. Twist and turn to squeeze as much water out as you can. Once cool, wrap the cauliflower in the towel and squeeze every last bit of water and liquid out of it over your sink or a bowl. When you think you’re finished, squeeze again! You want all of the moisture out. The remaining cauliflower should measure out to about 1 1/2 cups.
Create the Dough: Place the drained cauliflower, lupin flour, parmesan cheese, egg powder, xanthan gum and salt into a blender. Place the cauliflower back in the food processor. Pulse and blend it again until the mixture begins to get creamy, scraping the sides of the food processor as needed. Sprinkle in the flour and salt and blend again until a dough comes together.
Shape the Gnocchi: Transfer the dough to a floured workspace. Have a little extra flour on hand because this is where you can work in a little bit as you roll the dough. Place a piece of parchment paper on your work surface. Wet fingers and form a 15 inch long thin log. Cut 1 inch pieces from the log, you should be able to make 24 gnocchi. Using the back of a fork, roll over the gnocchi to see the fork lines. Roll each section out until you have a rope that is about 1-inch thick. Slice the dough into squares with a sharp knife - I like to make cuts every ½ inch or so.
Cook the Gnocchi: Bring a large pot of generously salted water to a boil. Add the gnocchi, turn the heat down to a simmer and cook until the gnocchi float to the top, about 3 to 4 minutes.
Read also: Easy Keto Mac and Cheese Recipe
Pan-Fry (Optional): These can also be pan-fried if you like your gnocchi with a crispy crust. To cook the gnocchi, grease a medium-large skillet with 1 to 2 tablespoons of butter. Once hot (the gnocchi should sizzle as you add them), add about a quarter of the gnocchi, or as many as you can fit in one layer. Cook on medium heat until golden and then flip on the other side. Once cooked, remove from the heat and keep warm. Cook the remaining gnocchi, greasing the pan as needed between each batch.
Recipe Variations and Tips
- Vegan Option: You can make these cauliflower gnocchi vegan - no problem~use nutritional yeast instead of parmesan.
- Flavor Enhancements: Toss them with any sauce you like or add them to a soup. make a simple sauce made by sautéing olive oil with lots of garlic.
- Freezing: 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.
- Baking: The first two times I made them I actually baked them. I repeat, just 2 minutes is all these need or you will end up with mush. Bake on 425F for 20 minutes, then turn gnocchi over and bake for another 20 minutes until golden.
Serving Suggestions
Serve just like you would gnocchi - with pasta sauces, cooked chicken or shrimps, cooked veggies, fresh herbs and grated parmesan. Serve them with my sun-dried tomato sauce! These Keto Gnocchi are not as chewy and moist as traditional potato gnocchi so it's best to always serve them with some sauce. Then add proteins, herbs and cheese and you are good to go!
Storage and Reheating
TO STORE: Leftover cooked gnocchi should be stored in the refrigerator, covered, on a large plate or flat surface. TO REHEAT: It’s best to reheat the gnocchi in a non-stick pan, so you are able to separate them and cook them evenly.
A Note on Texture and Taste
A full disclaimer before you make these keto gnocchi. They do look close to traditional gnocchi but they do not taste the same way. The texture is less chewy, less moist and the flavor is different. As for portion size, you won't need a lot. Compared to traditional potato gnocchi, these are a lot more satisfying so you won't need a large bowl to feel satisfied.
Read also: Keto Comfort Food: Cauliflower Bake
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