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This cauliflower gnocchi recipe is made with 3 ingredients and is naturally gluten free. Skip Trader Joe’s and make this simple recipe at home!

Looking for more cauliflower recipes? Try buffalo cauliflower dip, creamy cauliflower soup, or orange cauliflower next.

homemade cauliflower gnocchi piled into a white bowl tossed in pesto
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If you’ve had the pleasure of trying Trader Joe’s cauliflower gnocchi, then you’re going to love this recipe! These pillowy little pastas have fork-made grooves to hold all the creamy sauce or tomato sauce your heart desires.

Not only that, but this recipe happens to be whole30, paleo, gluten free, dairy free, nut free and more!

Ingredient Notes

  • Frozen cauliflower: I opted for frozen cauliflower to make this recipe easier. I like the cauliflower that steams right in the bag in the microwave rather than chopped, steaming and straining a head of cauliflower.
  • Cassava flour: this type of flour is most structurally like traditional flour so it’s the best choice to make a gluten free cauliflower gnocchi.
  • Salt: It helps amp up the flavor for all your gnocchi recipes.
cauliflower and cassava flour in the bowl of a food processor
cauliflower gnocchi dough in the bowl of a food processor

How to Make Cauliflower Gnocchi

  1. Cook the cauliflower according the package directions then pat it dry with paper towels to remove as much moisture as possible.
  2. Blend the cauliflower in the bowl of a food processor for a few pulses then open the lid and add the flour and salt. Bled until smooth and the dough starts to pull away from the sides of the bowl.
  3. Roll the dough into ropes then cut them into 1 inch pieces. Press the back of a fork into one side of the gnocchi to create grooves.
  4. Boil a stock pot and place the gnocchi in to cook. It will sink to the bottom and float to the top when they’re done. Remove them with a slotted spoon to a plate or paper towel.
  5. Sear them in a skillet with olive oil for about 2 minutes on each side.

Avoid Mushy Cauliflower Gnocchi

Searing the gnocchi is critical to making sure it isn’t mushy. it creates a crispy crust that adds texture to the pasta while it steams.

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crispy cauliflower gnocchi piled in a pan

Cauliflower Gnocchi FAQs

What do you eat gnocchi with?

Cauliflower gnocchi is great with (dairy free) class basil pesto, a creamy vodka sauce, brown butter and sage sauce, in a creamy chicken gnocchi soup, or in my sausage gnocchi and cream sauce.

What if I can’t find cassava flour?

This type of flour isn’t always found at local grocery stores, but I always buy mine on Amazon. You can also buy it at Whole Foods or Thrive Market. If you can’t find it and don’t care about it being gluten free you can use all purpose flour.

Is cauliflower gnocchi a carb?

It is a carb because it’s made of a vegetable and flour.

Freezer instructions

Once you’ve rolled and cut the gnocchi (before boiling), place it on a sheet pan in an even layer and put it in the freezer to freeze solid and transfer to a bag or air tight container. Boil directly from frozen. You may need to boil them longer to cook them all the way through.

homemade cauliflower gnocchi in a white bowl tossed in basil pesto

 If you make this recipe, I’d love for you to give it a star rating below. You can also tag me on Instagram so I can see it!

Recipes to Make with Cauliflower Gnocchi

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5 from 4 votes

Cauliflower Gnocchi [Trader Joe’s Copycat]

Prep: 30 minutes
Cook: 15 minutes
Total: 45 minutes
This cauliflower gnocchi recipe is made with 3 ingredients and is naturally gluten free. Skip Trader Joe's and make this simple recipe at home.

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Servings: 6 people


  • 16 ounces frozen cauliflower florets (I used the ones that steam in the bag)
  • 2 cups cassava flour plus more if needed
  • 1 teaspoon kosher salt
  • 2 tablespoons olive or coconut oil for searing


  • Start by steaming the frozen cauliflower in the microwave according to the package directions. Allow to cool slightly then carefully use paper towels to pat the cauliflower to release as much moisture as you can. Discard the paper towels and add the cauliflower to the bowl of a food processor or high speed blender.
  • Add the cassava flour and salt and blend on medium speed until it’s combined and the dough starts to pull away from the sides of the food processor. It should form a ball but it’s ok if it’s slightly sticky to the touch. Add more flour a few tablespoons at a time if needed, being careful not to add too much.
    cauliflower and cassava flour in the bowl of a food processor
  • Dust the counter or a silpat mat on the counter with cassava flour and turn the dough out. Divide the dough in half then roll one half into a long rope about 1 inch in diameter. Start at one end and cut the dough into 1 inch pieces. Repeat the process with the other half. Use the back of a fork to gently press marks into one side of the gnocchi. The grooves help the pasta soak up more sauce when you cook with them!
    cauliflower gnocchi dough rolled into two long pieces before being cut
  • Fill a stock pot about halfway full with water and generously salt. Bring to a boil then add 1/2 of the gnocchi to the water. They will sink to the bottom. Once they float to the top,about 1-2 minutes, remove them with a slotted spoon and place them on a plate or baking sheet and repeat the process with the other half.
    gnocchi laid out on a baking sheet covered in aluminum foil
  • Heat a large skillet over medium high heat and add 2 tablespoons of olive oil or coconut oil. When it’s hot and rippling, add boiled gnocchi and seat on each side for 1-2 minutes until crispy and golden brown. Serve with your favorite sauce or store in the freezer
    gnocchi in a pan
Last step! If you make this, please leave a review letting us know how it was!


How to freeze: After the gnocchi is formed (before boiling), place them in an even layer on a large baking sheet. Transfer the baking sheet to the freezer and allow to freeze solid for 20 or so minutes then transfer them to an airtight container or ziploc bag. Cook them directly from frozen according to recipe directions. They may take a few minutes longer to float to the top when boiling.



Serving: 1serving | Calories: 204kcal | Carbohydrates: 45.2g | Protein: 2.5g | Fat: 1g | Cholesterol: 31mg | Sodium: 34.5mg | Fiber: 4.2g | Sugar: 1.5g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Recipe Rating


  1. Ryan says:

    You have an egg in your recipe but not the instructions. Where does that come in?

    1. Molly Thompson says:

      Hey Ryan! Good catch. There shouldn’t be an egg in the ingredient list. I updated this. Thanks!

      1. Liz says:

        The egg is still in the ingredient notes, just FYI. I’m making it now and have an egg allergy, so I’m really glad you don’t actually need them!

        1. Molly Thompson says:

          Thanks for letting me know!

  2. Amanda says:

    5 stars
    I used brown rice flour and garlic and onion powder and will now be making these instead of buying TJs.

    1. Molly Thompson says:

      This is amazing!! Love that!

  3. Ellyn Czaja says:

    This recipe looks great and easy!! but would frozen cauliflower rice work well with this?

  4. Alisha says:

    Could you substitute other flours in this recipe?

    1. Molly Thompson says:

      You could use all-purpose flour or 1:1 gluten free flour!