Copycat Trader Joe’s Cauliflower Gnocchi

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A healthy, low carb gnocchi inspired by the popular store bought brand, these copycat Trader Joe’s Cauliflower Gnocchi are light and deliciously homemade while staying paleo, gluten free and vegan.

A white bowl of homemade cauliflower gnocchi that have been pan fried and golden. They’re a copy cat version of Trader Joe’s

I’m currently coming down from my holiday food high.  After Thanksgiving, Christmas Eve, Christmas, and New Years’ I’m in that food stage where I want to continue to eat all things carbs and cheese but at the same time the little voice in my head is telling me to calm it down and eat a carrot stick (she’s no fun sometimes).

These cauliflower gnocchi are like little pillows of deliciousness that make me feel like I’m eating a big yummy bowl of carbs but in reality they’re satisfyingly healthy.

I’ve been hearing all sorts of buzz about the Trader Joe’s cauliflower gnocchi: how they were sold out because of how good they were, how they taste just like potato gnocchi, how they’re low carb and gluten free…so finally, being the gnocchi connoisseur I am, I decided to give it a whirl to make my own because if Joe can do it so can I.

An overhead shot of a white bowl of cauliflower gnocchi that’s been handmade and lightly golden. A sauté pan is in the background with a dish towel. The gnocchi are low carb and healthy

CAUTION!!!  You may become a tinyyyy bit obsessed with this copycat Trader Joe’s cauliflower gnocchi recipe after you realize how good they are.  (Now I know why ya’ll are going nuts for them!)

I’ll admit I was a little worried because I know sometimes the healthy version of things taste NOTHING like the original… (AKA turkey bacon; don’t even get me started) but I was pleasantly surprised that not only do these cauliflower gnocchi look just like potato gnocchi, but IF cooked the right way, they’re a pretty awesome substitute.  I made mine with this amazing pomodoro sauce recipe and HOLY COW they were good.

That being said, after numerous fails in the kitchen (I’m pretty sure I was dreaming about gnocchi), I was disappointed by the horrible gummy texture they were when I boiled them in water.  Devastated, I did some investigating, and realized it was nothing to do with my recipe, rather how I was cooking the gnocchi.   I read a lot of complaints about the Trader’ Joes brand too, claiming the same issues (phewww it wasn’t just me!)

Shout out to Iowa Girl Eats for teaching me how to perfectly cook the cauliflower gnocchi so they are not a gross texture!

A white bowl full of cauliflower gnocchi that’s been pan fried until golden. A sauté pan of gnocchi are in the background

Long story short (kind of), to cook these cauliflower gnocchi, I HIGHLY recommend sautéing them with olive oil instead of steaming/ boiling them.  This gives them a MUCH better texture (the kind that makes you eat gnocchi 3 nights in a row).  Something to do with the cassava and tapioca flours turns them gummy when cooked in water…YUCK.  

Original Trader Joe’s cauliflower gnocchi ingredients are:

  • Cauliflower
  • Cassava Flour
  • Potato Starch
  • Olive Oil
  • Salt

For Copycat Trader Joe’s Cauliflower Gnocchi you will need:

Homemade cauliflower gnocchi that’s been shaped by hand on a wooden cutting board dusted with flour

To make cauliflower gnocchi:

  1. Steam cauliflower florets in microwave steamer until fork tender.
  2. Place the cauliflower florets in a cheese cloth over a big bowl.  If you don’t have a cheese cloth, you can use a clean dish towel, however, I prefer the cheese cloth because it’s much easier.
  3. Squeeze out as much water as possible and then add to your food processor.  DO NOT skip this step.  It may seem tedious, but coming from someone who has skipped this step, you’ll end up with a bowl full of mush.
  4. After processing the cauliflower into rice, add it to a big bowl. Add tapioca flour, potato starch, salt and oil and stir with a wooden spoon until combined and a ball starts to form. 
  5. Take about 1 tsp of the dough and roll it with your hands to create the gnocchi shapes.
A wooden cutting board dusted with flour and homemade cauliflower gnocchi

For some awesome cauliflower gnocchi recipes check out Pure Wow’s post of 18 recipes you can make with cauliflower gnocchi!

If you skimmed through all that mumbo jumbo to the bottom of this post (I don’t blame you) just know two things:

1. These cauliflower gnocchi have about 28 net carbs per serving…that’s half the amount in classic potato gnocchi!

2. How to cook the perfect cauliflower gnocchi:  I highly recommend sauteing in olive oil rather than boiling in water so you don’t end up with gummy, chewy gnocchi.

A white bowl of homemade cauliflower gnocchi that have been pan fried and golden. They’re a copy cat version of Trader Joe’s
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4.91 from 11 votes

Copycat Trader Joe’s Cauliflower Gnocchi

A healthy, low carb gnocchi inspired by the popular store bought brand, these copycat Trader Joe’s Cauliflower Gnocchi are light and deliciously homemade while staying paleo, gluten free and vegan.
Course Dinner, Main Course
Cuisine American, Italian
Keyword cauliflowerrecipes, glutenfree, healthyrecipes, Lowcarb, Paleo, traderjoe’s
Prep Time 50 minutes
Cook Time 10 minutes
Total Time 1 hour
Servings 3


  • 1 head Cauliflower cut into florets (about 4 cups)
  • ¼ cup Tapioca Flour (see recipe notes)
  • ¼ cup Potato Starch
  • 1 tsp Salt
  • 1 tbsp Olive oil


  • Steam cauliflower florets in steam basket or place in strainer over pot of boiling water. Cover and steam for 10-15 minutes or until fork tender. Set aside until cool enough to handle.
  • Place cooked cauliflower in bowl lined with clean dish towel (or cheese cloth). Once cooled, squeeze out excess water into bowl. Be sure not to skip this step, it is very important to get the right dough consistency for your gnocchi!!!
  • Place strained cauliflower in food processor and pulse until it’s finely ground into rice; add back to big bowl then add in tapioca flour, potato starch, and salt, stirring with a wooden spoon to combine.  Slowly add in the olive oil. Stir until mixture comes together and forms a ball (it should hold its shape when you squeeze it together).
  • Take about a teaspoon amount of the mixture and shape it into a gnocchi shape using your hands.
  • Freeze or store in refrigerator (see recipe notes).
  • To cook the cauliflower gnocchi, I highly recommend pan frying with some olive oil on the stove or baking in the oven (see recipe notes) 


*You can also use a gluten free flour blend instead of the tapioca and potato starch. Substitute 1/2 cup of gluten free flour.
*These gnocchi have about 20grams of net carbs per serving.
*Cauliflower gnocchi will freeze for up to 6 months. Defrost before cooking. *Cauliflower gnocchi can be made ahead and refrigerated for 3-4 days.
*Click here for some great ways to cook your cauliflower gnocchi so it doesn’t end up gummy or chewy.
Tried this recipe?Mention @winealittlecookalot or tag #winealittlecookalot!

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