Cauliflower Gnocchi Recipe (Trader Joe's Copycat) (2024)

Jump To Recipe // April 24, 2019 // 27 Comments »


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This cauliflower gnocchi is a delicious comforting dish made with minimal ingredients! It’s gluten-free, paleo, vegan, and autoimmune protocol compliant.

Do you remember when frozen cauliflower rice first came out at Trader Joe’s? People were going nuts, and stores were selling out. I was literally buying 7 bags at a time! Frozen cauliflower rice is a bit less of a commodity these days, but now their cauliflower gnocchi is all the rage! I was so excited about trying it but was disappointed to see it had potato starch which I have an intolerance to. So if you’re like me and have a nightshade intolerance, or you just don’t have a Trader Joe’s near you, you’ve probably felt left out like me.

Luckily, this cauliflower gnocchi is fairly simple to make with minimal ingredients! This recipe is gluten and grain-free, paleo, AIP, and vegan.

What to serve with cauliflower gnocchi

Think of gnocchi like pasta! It’s great to eat with a sauce, some vegetables, and a protein.

Sauce options to eat with the gnocchi…

  • Nightshade free nomato sauce (or tomato sauce)
  • Nut free pesto
  • Garlic cream sauce

Protein options

  • Cooked chicken
  • Bacon or prosciutto
  • Lemon baked shrimp

The Ingredients You’ll Need for Cauliflower Gnocchi


You’ll need four cups of cauliflower, which is about one big head of cauliflower. From there, you’ll rice it in a food processor and boil it.

Cassava flour

Cassava flour is a grain-free flour that’s similar to all-purpose flour. It helps give structure to the gnocchi and make it nice and pillowy!

Arrowroot starch

The Trader Joe’s cauliflower gnocchi uses potato starch, but arrowroot starch is a great alternative.

Olive oil

This helps prevent the gnocchi from sticking and give it a nice flavor.

Lemon & parsley

This is technically optional if you choose to use a different sauce, but if you want a super simple side dish, just adding some lemon and herbs ties the gnocchi together!

  • First, chop the cauliflower using a food processor…
  • Next, cook the cauliflower and strain it using a nut milk bag, cheesecloth, or clean kitchen cloth to remove all excess liquid.

  • Mix with the flour to form a dough. Take a small handful of dough at a time and roll into a rope. Slice into small gnocchi pieces and set aside.

  • Boil the gnocchi in batches and remove when they begin to float. Coat with olive oil to prevent from sticking, and bake in the preheated oven to crisp the gnocchi.

  • Serve the gnocchi as desired as a main dish with a hearty sauce and a protein, or simply with some olive oil, lemon and chopped herbs like parsley or basil.

If you like this recipe, you’ll also like…

  • Cauliflower spaghetti squash alfredo
  • Cauliflower breadsticks
  • Paleo Chicken Marsala


Cauliflower Gnocchi (Paleo, AIP, Vegan, Trader Joe’s Copycat)

★★★★★4.7 from 3 reviews
  • Author: Michelle
  • Total Time: 55 minutes
  • Yield: 3-4 servings 1x
Print Recipe


This cauliflower gnocchi is a delicious comforting dish made with minimal ingredients! It’s gluten-free, paleo, vegan, and autoimmune protocol compliant.



  • 4 cups cauliflower, minced using a food processor
  • 1/2 cup cassava flour
  • 1/4 cup arrowroot starch
  • 1 tsp sea salt
  • 2 tbsp olive oil, divided


  • 2 tbsp olive oil
  • Juice of half a lemon
  • 1 tbsp parsley, chopped


  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper.
  2. Add the minced cauliflower to a large pot and fill about two-thirds of the way with water. Bring to a low simmer on medium-low heat and simmer for 7 minutes.
  3. Remove from heat and allow to cool before pouring the cauliflower through a nut milk bag or cheesecloth. Squeeze to remove all of the excess water and pour the cauliflower into a bowl.
  4. Mix the cassava flour and arrowroot starch with the cauliflower and fold until a dough forms.
  5. Take a handful of dough at a time and roll into a long rope onto a clean surface. Slice into gnocchi pieces that are about 3/4″ long. Set aside.
  6. Fill a large pot halfway with water and add salt. Bring to a low boil and boil the gnocchi in two batches. Use a slotted spoon to remove once the gnocchi begins to float. Place in a bowl and coat with about 2 tbsp of olive oil to prevent sticking.
  7. Add the gnocchi to the baking sheet and bake in the preheated oven for 20 minutes, flipping the gnocchi halfway through. Remove from the oven.
  8. Top with optional olive oil, lemon, and chopped parsley, or other sauce if desired.


All nutrition facts are estimations and will vary. Nutrition facts do not include optional ingredients.

  • Prep Time: 15
  • Cook Time: 40
  • Category: Sides
  • Method: Baked
  • Cuisine: Italian


  • Serving Size: 1 serving
  • Calories: 161

Keywords: cauliflower gnocchi

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posted by Michelle on April 24, 2019

27 Comments / Leave a Comment »

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27 comments on “Cauliflower Gnocchi Recipe (Trader Joe’s Copycat)”

  1. Karen April 25, 2019 @ 2:10 pm Reply

    Could this be made ahead and frozen? At what point would you freeze it?

    • Michelle April 25, 2019 @ 4:26 pm Reply

      I haven’t tried to freeze it, but you can try and freeze it after it’s fully cooked 🙂

  2. Rebecca April 26, 2019 @ 2:27 am Reply

    I love the idea of using a nut milk bag! No waste! Can’t wait to try this.

  3. Kari April 27, 2019 @ 10:37 pm Reply

    Could I use frozen cauliflower rice and steam it instead of doing the first steps or is it important for the texture to do it the way you described above? I”m so excited to try this! Thank you for sharing!

  4. Pingback: Paleo AIP Recipe Roundtable #265

  5. Andrea mendelson May 6, 2019 @ 6:13 pm Reply

    This is just delicious!! Thank you so much for creating this wonderful dish. I’m eating it with smoked trout and a green salad – divine xx

  6. Ann Weiss May 15, 2019 @ 5:40 pm Reply

    How long do you boil them for before putting them on the baking sheet to bake?

    • Michelle May 24, 2019 @ 4:14 pm Reply

      Not very long… just a few minutes until they float 🙂

  7. skye June 10, 2019 @ 7:57 pm Reply

    I was wondering if there was another flour besides Cassava that could be used. Like an all-purpose gluten free flour blend or oat, rice, or another flour.


    • Michelle June 10, 2019 @ 10:38 pm Reply

      I’ve only done it with cassava, but an all purpose GF flour may work too 🙂

  8. Pingback: Top 10 Recipes of 2019 - Unbound Wellness

  9. tabitha Starke January 3, 2020 @ 5:28 pm Reply

    I made this recipe using Trader Joe’s organic frozen riced cauliflower.
    It’s wonderful, because I could see this as a comfort food due to its versatility.
    I did a couple other things different though: I steamed the cauliflower, and used 1 unopened bag + 1 cup of another opened bag. The c’flower steamed about 6 minutes, which left the top a little uncooked, but then, because I don’t have a nut bag, I used, drum roll… my SALAD SPINNER !!!! to wick the water off, which was awesome!!! And then I added the c’flower to the dry ingredients and proceeded to a deliciously cooked gnocchi!! YUMMY- Thank you so much for your recipes!! BTW if your salad spinner is plastic like mine, I would suggest a brief cooling period before dumping the c’flower and spinning. Then take that leftover water and water your plants 🙂

  10. Christine Carlson March 6, 2020 @ 12:52 am Reply

    After squeezing all the liquid from the cauliflower and adding to the flours it was so dry I added water and a bit of olive oil. Did anyone have this problem? What am I doing wrong?

    • Aviva March 27, 2020 @ 2:31 am Reply

      I had the same issue re: it being too dry. I added olive oil as well.

    • Jessica April 6, 2021 @ 12:37 am Reply

      I ended up using my hands and it worked perfectly. Just mixing with a spoon it was all separate and not a dough, but I mushed it together with my hands without any extra liquid and it worked perfectly!

  11. Kristina May 5, 2020 @ 9:19 pm Reply

    I made this with green giant frozen cauliflower from Walmart, cause there isn’t a trader joe’s for 90 miles. I got the huge bag & didn’t realize you couldn’t microwave it in the bag, so I did the stove top pan directions. There wasn’t any extra water that I had to get rid of. I was worried that it was too dry so I added a couple TBLsps of olive oil, but then when I tried to roll it out it was falling apart. So I added more flour & starch, little by little. I didn’t know that this wouldn’t look like dough when you mix it together, it looked all separated in the bowl, so I’d say to try to roll it out first before adding any extra liquid. Turned out Great after that.

  12. Michelle June 20, 2020 @ 7:06 pm Reply

    This looks so great I can’t wait to try it! Does it freeze well and if so how do you cook from frozen? TIA!!

    • Michelle June 23, 2020 @ 4:41 pm Reply

      Thank you!! I haven’t tried but I would probably let it defrost first 🙂 Let me know if you try!!

  13. Rose October 3, 2020 @ 11:48 pm Reply

    Can you freeze the gnocchi before boiling? Can you freeze it after boiling?

    • Michelle October 4, 2020 @ 7:31 pm Reply

      I haven’t tried freezing it, but I would probably do it before boiling.

  14. Cole August 24, 2021 @ 3:36 am Reply

    On my first try I couldn’t get the consistency right, not sure if I didn’t rice it good enough but my gnocchi didn’t stay formed when it went into the oven the taste was yummy tho! I put it with rosemary and thyme infused olive oil and lemon

  15. Suzanne August 30, 2021 @ 3:19 pm Reply

    Yum! I am digging this recipe. Adding it to my make in the future folder.

    • Unbound Wellness August 30, 2021 @ 8:51 pm Reply

      Great, let me know how it goes when you make it!

  16. Gordeen Darbee Sherwood November 7, 2022 @ 6:39 pm Reply

    Could I use frozen riced cauliflower?

  17. Dave December 1, 2022 @ 1:51 am Reply

    My dough didnt turn out :/ is the 4 cups of cauliflower before or after mincing?

    • Unbound Wellness February 7, 2023 @ 9:53 pm Reply

      This recipes uses four cups of cauliflower, which is about one big head of cauliflower. Then you’ll rice it in a food processor and boil it.

Cauliflower Gnocchi Recipe (Trader Joe's Copycat) (2024)


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