Keto Low Carb Cauliflower Gnocchi (Nut Free, Grain Free)


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Traditional Italian gnocchi made with keto, gluten free, grain free and with cauliflower! You read correctly ! You can make light and fluffy gnocchi with cauliflower!

If you are new here you might not know that I am a pure blood Sicilian Italian. My father came to the United States when he was only 15, from Sicily. I come from a childhood of pasta, bread and sauce.

Carbohydrates, and more carbohydrates, is what I liked and wanted as I grew up. When I decided to start living a sugar-free, white-flour-free lifestyle about 13 years ago, I mourned the loss of my beloved classic Italian pasta dishes.

It took me a long time to get over the fact that I might never like them again. But deciding to go low in carbs took me outside the box. I have worked on this recipe about 4 times.

Each time, change the ingredients slightly to try and get the familiar texture I wanted. I can’t say they’re perfectly identical to a traditional white flour gnocchi, but they have a light, chewy texture that melts in your mouth.

After using the food processor to prepare your keto “paste”, pput a sheet of baking paper on your work surface. Wet fingers and form a log 15 inches long. Cut the log in half lengthwise so that the width of the dough is 1/2 inch.

Cut 1 inch pieces into the log, you should be able to make 24 gnocchi. Place them on a baking sheet lined with parchment paper. Using the back of a fork, roll over the gnocchi to see the lines of the fork. Freeze 1 hour before use.

Going off the beaten track made me fall in love with cauliflower. It has become one of my favorite ingredients to sneakily include in many recipes without my kids having a clue. Bacon Cheeseburger Cauliflower Casserole, Chicken Enchilada Cauliflower Casserole, Cauliflower Tots, Cauliflower Tortillas and now these little gnocchi!

The first two times I made them, I actually cooked them. While I liked that they held up well once in a sauce on the stovetop, I felt they didn’t have the soft exterior that I wanted.

When frozen after preparing and uncooked, you can simply put them in a hot pan with your favorite oil and minced garlic and brown them for just 2 minutes.

I repeat, only 2 minutes is enough or you will end up with porridge. They are pretty much done anyway since the cauliflower is cooked before you roll them.

  • I warn you that if you don’t have a food scale you should, otherwise you might not get the right texture for these gnocchi. Coconut flour is difficult to work with and measuring in cups just isn’t accurate. You have been warned.

My daughter and my youngest loved it! My oldest who is a teenager said he could still taste the cauliflower but he didn’t care because they were so good! My life is full.

I think they can be slightly bigger than your typical sized gnocchi, but you can make them as small or as big as you like.

Topped with fresh Parmesan and basil and it’s comforting all the way.

You can choose from three meal plan options:

  1. Low carb meal plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbohydrate or less per day.

  2. Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbohydrate or less per day.

  3. Intermittent Fasting Keto Meal Plan includes 2 meals per day plus a high protein / fat snack per day with no more than 20 TOTAL carbohydrates per day.

Low Carb Cauliflower Gnocchi

Portions 11 @ 12 gnocchi each
Author Brenda Bennett | Sugar free mom

Ingredients

  • 20
    ounces
    cauliflower in rice
    frozen, thawed and wrung out
  • 1
    Chopped off
    Grated parmesan
  • 2
    egg yolks
  • 1
    Egg
  • 1
    tea
    garlic powder
  • 1/2
    tea
    salt
  • 1/4
    tea
    pepper
  • 1
    tea
    xanthan gum
  • 1/2
    Chopped off
    coconut flour
  • 8
    ounce
    mozzarella cheese

Instructions

  1. Place your dried cauliflower in rice, thawed and squeezed in a food processor and add the rest of the ingredients.

  2. Pulse until everything is well mixed and forms like a paste and comes off the sides of the food processor.

  3. Place a sheet of baking paper on your countertop. Wet fingers and form a log 15 inches long. Cut the log in half lengthwise so that the width of the dough is 1/2 inch.

  4. Cut 1 inch pieces into the log, you should be able to make 24 gnocchi. Place them on a baking sheet lined with parchment paper. Using the back of a fork, roll over the gnocchi to see the lines of the fork. Freeze for 1 hour or until ready to serve.

  5. When ready to cook, heat a medium pan with olive oil and garlic.

  6. From the freezer, place no more than 12 gnocchi in the hot pan.

  7. Sauté for only 2 minutes or until golden brown on each side and heated through. Sprinkle with chopped fresh parsley. For a variation, you can also heat the low-carb marinara in a saucepan and cook the gnocchi in the sauce until heated through.

  8. Store frozen gnocchi in an airtight container or ziplock bag until ready to use.

Recipe Notes

Net carbs: 4 g

This recipe was first published in March 2017 and has been updated with new and improved instructions and the switch from Fresh Cauliflower to Cauliflower in Rice for convenience. January 2020.

Nutritional intake

Low Carb Cauliflower Gnocchi

Quantity per serving (1 serving @ 12 gnocchi)

Calories 155
Calories from Fat 81

% Daily Value *

Large 9g14%

Saturated fat 6g38%

Cholesterol 75mg25%

Sodium 416mg18%

Potassium 193mg6%

Carbohydrates 7g2%

3g fiber13%

Sugar 2g2%

Protein 11g22%

Vitamin A 287 IU6%

Vitamin C 25mg30%

Calcium 223 mg22%

The iron 1mg6%

* Percent Daily Values ​​are based on a 2000 calorie diet.

Blessings, Brenda





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