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Healthy Cauli-Gnocchi with Roasted Red Pepper Garlic Sauce!

This is my healthy homemade go to when I'm craving that fulfilling hearty Italian food. This recipe is a healthy spin on the traditionally indulgent Italian dumpling called Gnocchi (NYOK-kee). This Healthy Gnocchi is made with cauliflower instead of traditional potatoes. No wheat, sugar, dairy, or eggs are included here, and that translates to fewer carbs, with significantly less fat & calories than potato-based Gnocchi. The tender, melt-in-your-mouth texture is often tossed in your favorite sauce. Our family loves it so much when I make this gluten-free cauliflower gnocchi, I often make it in bulk and freeze it for quick simple meals in the future to satisfy that craving. Then on a busy week night you can just add this new frozen low-carb, gluten-free kitchen staple to soup, toss with your favorite sauce, or sauté with a little olive oil for a simple Italian dinner. Most love this dish because it satisfy that carb cravings without the gluten, all while sneaking in more veggies, more protein and more nutrition. I have found the key to this recipe is texture (which often is a personal choice) so we like to cut into bite-sized pieces, and browned up in a pan to crispy-soft perfection. Our trick to cooking cauliflower gnocchi for best results is to pan-sauté them with a little olive oil spray (or cook them in the air fryer). Then, simply add them to your favorite sauce and enjoy.

Healthy Homemade Cauli-Gnocchi: Serves 6


  • 6 cup cauliflower

  • 4½ Tbsp almond flour

  • 1½ tsp olive oil or cooking spray (depending on desired method of cooking)

  • 1½ cup of sauce (Optional) Can be the Roasted Red Pepper Sauce below.

  • 3 Tbsp Reduced Fat Grated Parmesan cheese for topping (Optional)

  • 2 Tbsp Chopped basil (Optional) or other herbs as garnish

3G/0.5-1F (Optional: 0.375-1 C)

Roasted Red Pepper Garlic Sauce: Serves 6


  • (3) 6 oz. jarred roasted red peppers, drained (check label for NO added sugar)⁣

  • 3 clove garlic⁣

  • 1½ cup unsweetened original almond or cashew milk⁣ (Optional) ⁣

  • 4.5 oz. avocado⁣ (Optional)

  • 2 Tbsp lemon juice (Optional) ⁣

  • 3/4 tsp crushed red pepper (optional)⁣ ⁣

1G/0.5C (Optional: 1.25C/0.5F)

Directions For Healthy Homemade Cauli-Gnocchi:

  1. Prepare the cauliflower: Remove the stem from the cauliflower and cut it into florets. You want 6 cups of florets. You need to have that exact measure so you know how much flour to use. If you keep adding flour to "fix" the dough, this will just taste like flour!

  2. Steam the cauliflower: Fill a medium pot with 2 inches of water. Place a steamer basket into the pot, cover, and bring water to a simmer over high heat. Add the cauliflower florets and steam until fork tender, 10 to 13 minutes.

  3. Cool the cauliflower: Remove the cauliflower and spread it on a clean towel to cool. This is an important step not to skip or you will burn yourself.

  4. Squeeze the cauliflower: Once cool, wrap the cauliflower in a towel and squeeze every last bit of water and liquid out of it over a bowl. When you think you’re finished, squeeze again! You want all of the moisture out.

  5. Puree the cauliflower: Put the squeezed cauliflower in a food processor and pulse and blend on high speed until the puree feels smooth in between your fingers, scraping down the sides as needed, 30 seconds. Then pulse for another 5 seconds. Pulse and blend it again until it begins to get creamy.

  6. Make the dough: In a small bowl add the pureed cauliflower and Sprinkle in the flour use a fork to mix the dough, just until everything is combined. Lightly knead the dough until it comes together and can be rolled. The dough will be smooth, soft and slightly tacky to the touch. Don't overwork. It maybe sticky, but resist the urge to add in more flour!

  7. Shape the gnocchi: Prepare work station with plastic wrap covering the counter or large cutting board. Divide dough into 8 equal parts. Place 1/8 of the dough on the plastic wrap and gently shape each piece into a 3/4 inch thick log. Then wrap with plastic wrap and roll holding the plastic wrap on both end and twisting as you roll along the work surface. (Any unused rolls can be placed in the fridge for up to 4 days). Cut each log with a sharp knife into 3/4 inch pieces. For a ribbed pattern, roll the gnocchi over the back of the tines of a fork or gnocchi board. Repeat with each piece of dough.

  8. Cook gnocchi as desired:

    1. To boil: bring a large pot of water to a boil. Add the gnocchi and cook until they float to the top, about 3 to 4 minutes. Remove with a slotted spoon and serve as you wish!

    2. To roast: Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper and spray with olive oil. Place the gnocchi on the parchment in a single layer and spray with olive oil. (At this point, you can also add other veggies if you want) Roast for 15, then flip and roast for 10 to 15 minutes more, or until golden brown and crispy on the edges.

    3. To sauté: Heat a nonstick skillet over medium heat and add 1½ teaspoons olive oil. Add the gnocchi in a single layer (you may need to do multiple batches!) and cook until golden brown and crisp, about 5 minutes per side. For extra think gnocchi you can add a splash of water at the end and cover to steam – this ensures that the gnocchi will finish cooking through the inside. If you feel that it still tastes a bit “floury” this way, use the boil method first, then sauté like this. Then browned up in a pan to crispy-soft perfection. (Or cook them in the air fryer)

    4. To freeze: You should freeze the gnocchi before cooking. On a baking sheet lined with parchment paper, place the uncooked gnocchi pieces in a single layer. Freeze for 60 minutes, then transfer the gnocchi in a ziplock bag. They will stay great in the freezer for a few months! You can cook any of the above ways from the frozen state. No defrosting necessary.

  9. Serve gnocchi: Once the gnocchi is cooked, serve them however you'd like. Here, I used the roasted red pepper sauce, fresh herbs and shaved parmesan. Super simple and delicious!

Directions for Roasted Red Pepper Garlic Sauce:

  1. In a blender or food processor, combine roasted red peppers, avocado, lemon juice, garlic, and crushed red pepper. Puree until smooth.⁣

  2. Heat roasted red pepper sauce in a skillet over medium heat, add in milk, stirring occasionally, until combined and heated through, about 3 to 5 minutes.

Directions for plating: To complete this healthy meal:

  1. I divided the gnocchi into six portions.

  2. In a large bowl I used ¼ cup of the homemade Roasted Red Pepper Sauce per serving tossed in each portion of gnocchi.

  3. Plating each portion separately.

  4. I tossed in sliced 6 oz of grilled chicken per serving to the plate (to provide a balanced amount of protein)

  5. I topped with basil and grated Parmesan cheese but the toppings are optional.



Ok, now it’s your turn! Make your own healthy gnocchi dish with this recipe and take a photo and tag us so we can check it out!

Did you know studies show: more than 100 million Americans have high blood pressure? High Blood Pressure significantly increases the risks of heart, brain, kidney damage, as well as other health problems. Modifiable risk factors include unhealthy diets (excessive salt consumption, a diet high in saturated fat and trans fats, low intake of fruits and vegetables), physical inactivity, consumption of tobacco and alcohol, and being overweight or obese. Obesity among children and adolescents has tripled over the past three decades? With childhood obesity is on the rise, it's mind-blowing to think under-nutrition in children is still unresolved! Children are exposed to high-fat, high-sugar, high-salt, energy-dense, and micronutrient-poor foods, which tend to be lower in cost but also lower in nutrient quality. These dietary patterns, in conjunction with lower levels of physical activity, result in sharp increases in childhood obesity while under-nutrition issues remain unsolved. So by making healthy substitutions like this cauliflower instead of potatoes in your gnocchi can make a big difference. This switch takes in less empty carbs, sneaks in more veggies, more protein and more nutrition. Cauliflower has a lower glycemic load than potatoes, so it doesn't cause the blood sugar to spike either.

The goal with these healthy recipes is to show that eating healthy doesn't have to be a struggle and can be delicious and good for you and the kiddos simultaneously. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset and healthy finances so you can be truly present in life to enjoy what matters most to you. Liberating parents for love empowers parents to be truly present in the moment, with their children to empower them to grow up into tomorrow’s leaders.

Remember it's not about depriving yourself of delicious food, it's about being mindful of your choices, portion sizes, and coming up with healthier alternatives that are just as good if not better. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset.

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