This keto cauliflower gnocchi recipe is an easy vegan dish that can be served with a low carb sauce or enjoyed by itself for a snack. Made in the air fryer, this is also a vegan, nut-free and gluten-free gnocchi recipe.
With just 3 ingredients plus seasoning this is a healthier alternative to frozen prepared cauliflower gnocchi. Many low carb gnocchi recipes use Mozzarella cheese or Parmesan cheese to bind the dough but we have used low carb flour to keep the recipe vegan.
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Is cauliflower gnocchi keto friendly?
Traditional gnocchi is made from potatoes, flour and eggs and definitely not suitable for a low carb diet. As cauliflower is used for a low carb substitute for potatoes there are a few cauliflower gnocchi products in stores. However, check the ingredients as you might find cassava flour and potato starch in them.
When you make your own cauliflower gnocchi you know exactly what ingredients are in them.
We have kept this vegan cauliflower gnocchi recipe plain, as any sauce served with them will be the star. If you want to enjoy the gnocchi by themselves with no sauce, add more seasoning to the mixture, such as onion and garlic powder for an additional taste.
How to make keto cauliflower gnocchi
For this recipe we have used a mixture of two low carb flours to bind the cooked cauliflower. Lupin flour was used as it is a great high protein, low carb flour. We added a touch of oat fiber as it sucks up any moisture due to it's high fibre content.
This is a simple cauliflower recipe with the cauliflower boiled until soft. The excess water is removed, then the flours and salt are added to make the gnocchi dough.
Air Fryer Cauliflower Gnocchi
For this keto gnocchi recipe, we chose to cook them in an air fryer for a crispy coating and it helped keep their shapes when served with a hearty sauce.
Gnocchi is traditionally cooked in boiling water. We do not recommend you try that with these as they will fall apart!
You could bake or pan fry the gnocchi too. The air fryer could also be used to reheat the gnocchi.
Storing and Freezing
Any left over gnocchi can be stored in the refrigerator in a sealed container. They should last up to 3 - 4 days.
Freeze the gnocchi in an air tight container for up to 3 months. The uncooked gnocchi or leftover cooked gnocchi can be frozen.
To defrost, remove from the freezer and place in the refrigerator. Reheat them in the air fryer or oven for 5 minutes.
Sauce for cauliflower gnocchi
The great thing about gnocchi is that it goes with many sauces for a bowl of low carb comfort food. Use a jar of bell peppers to make an easy bell pepper pesto that compliments the cauliflower flavor.
You could serve also this vegan cauliflower gnocchi, plain with sauteed garlic, herbs and olive oil or a vegan butter.
A few low carb sauce suggestions are:
- Keto Vodka Sauce
- Vegan Cheese Sauce
- Low Carb Buffalo Sauce
- Tomato Mascarpone Sauce
- Avocado Pesto
- Pumpkin Alfredo Sauce
Recipe Tips
The lupin flour and oat fiber could be replaced with almond flour or coconut flour. Add a quarter cup of the flour at a time until you get a firm dough.
Cauliflower rice could be used in place of a whole cauliflower. Cook the rice first then mash with the flour to make a dough.
For a softer gnocchi, add egg yolks and grated vegetarian Parmesan to the dough. The recipe will not be vegan though.
More keto pasta recipes
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Keto Cauliflower Gnocchi
Ingredients
- 1 head cauliflower, medium stalks removed and cut into florets
- ½ cup lupin flour
- ½ cup oat fiber
- 1 teaspoon salt
Instructions
- Place the cauliflower in a large pot on water and bring to the boil. Cover and simmer for 15 minutes until the cauliflower is soft and cooked through.
- Drain the cauliflower and set aside to cool.
- Squeeze the excess water out of the cauliflower. We use a nut bag but a cheesecloth would work too.
- Place the cauliflower into a large bowl and mash.
- Add the salt, lupin flour and oat fiber and mix until you have a dough.
- Place the dough in the refrigerator for 20 minutes to firm before rolling.
- Take a section of the dough and roll into a long log. Cut the log into small bite sized pieces. Repeat for the rest of the dough.
- Alternatively, roll small pieces of the dough into gnocchi balls.
Air Fry
- Preheat the air fryer as per the manufacturer's instructions.
- Lightly spray the basket with oil and place one layer of the cauliflower gnocchi into the basket. Give the gnocchi a light spray of oil too.
- Cook at 200C/400F degrees for 8-10 minutes until the gnocchi are golden.
Pan Fry
- Heat a couple of tablespoons of olive oil in a large skillet on a medium heat.
- Cook the gnocchi balls for 3-5 minutes, turning over until golden on each side.
Oven Bake
- Preheat the oven to 200C/400F degrees.
- Place the gnocchi on a parchment paper lined baking sheet.
- Bake for 15-18 minutes until golden.
Notes
YOUR OWN NOTES
Nutrition
