Keto Gnocchi

5 from 110 votes

This keto gnocchi is so soft, pillowy, and tender on the outside, you won’t believe it is low carb! Made with just 5 main ingredients, they are perfect with your favorite sauce! 3 grams net carbs per serving. 

keto gnocchi

Keto Gnocchi

When I’m craving comfort food on a keto diet, my favorite recipes to make are garlic bread, rolls, and this keto gnocchi.

Growing up, my mom made it a point to always have dinner on the table every weeknight. Even though she worked a busy job with a long commute, she always makes time to prepare dinner. While my mom had a few constant recipes up her sleeve, she was a huge fan of pasta dishes. Not only was it easy to prepare, but it was also healthy and filling. One of her favorite kinds of pasta to use was actually cauliflower gnocchi.

We were all skeptical before we first tried it, thinking it would taste healthy or too much like cauliflower, but it became a firm family favorite. When I first moved out of home, I learned how to make it from scratch and LOVED the simplicity of it. It was also one of the very first recipes I recreated to be low carb. 

I’ve been meaning to share a keto gnocchi recipe for quite some time. This has been my go-to for years now, and I can’t believe how much it tastes like actual gnocchi. It’s incredibly easy to make and doesn’t require any fancy kitchen mixers or gadgets to make. 

No white flour, no potatoes, and no grains are needed, but you’d never tell. The texture is soft in the middle, and tender on the outside. This tastes like any good gnocchi, with no cheesy or cauliflower aftertaste. It’s so versatile and pairs well with your favorite pasta or spaghetti sauce.

I had some friends over for a big Italian dinner and served up this gnocchi and NO ONE believed me when I said it was low carb- They thought it had to be made of white flour and potatoes!

How do you make keto gnocchi? 

The Ingredients

  • Cauliflower rice– Raw cauliflower that has riced (grated). I buy the pre-packaged ones, but you can make it yourself. 
  • Egg yolks– Save the yolks and use them in meringue cookies.
  • Parmesan cheese– You must use freshly grated parmesan cheese, not the processed kind that is usually stored at room temperature. 
  • Almond flourBlanched almond flour, not almond meal. 
  • Shredded cheese– I recommend using mozzarella cheese, as it melts the easiest and also is mildly flavored.  

The Instructions

Start by steaming your riced cauliflower in the microwave or stovetop. Squeeze out any excess moisture and transfer to a large bowl and let it cool slightly. After several minutes, add the egg yolks, parmesan cheese, and almond flour and mix until combined. Next, place your shredded cheese into a microwave safe bowl and microwave until it has mostly melted. Whisk it together, before adding it to the mixing bowl and mix very well, until fully incorporated.

Now, divide the dough into four balls and place them on a lined plate. Cover the plate and refrigerate it for 20 minutes, to firm up. Once it is firm, sprinkle some almond flour onto a kitchen surface. Roll out the balls of dough into a thin log and cut out bite sized pieces. Use a fork to press down on each one and refrigerate for 20 minutes.

Finally, bring a pot of salted water to a boil. Once boiling, add the gnocchi and cook it for one minute. Drain it immediately, before transferring to bowls and topping with your favorite pasta sauce. 

low carb gnocchi

Tips to make the best low carb gnocchi

  • Do not over boil your gnocchi. Boiling them longer than a minute poses the risk of them sticking together and breaking apart. 
  • If you don’t have a deep pan, cook the gnocchi in batches, to avoid overfilling. 
  • If the dough is too crumbly, you can add a little milk or water to help it stick together. Remember, the dough firms up once you refrigerate it before cooking.
  • You can prepare the gnocchi up to 2 days in advance. If you do this, be sure to keep them completely covered, so that no excess air or condensation can touch them. 

Storing and freezing keto cauliflower gnocchi

  • To store: Leftover cooked gnocchi should be stored in the refrigerator, covered, on a large plate or flat surface. Try to keep the gnocchi in a single layer, and it will keep well for up to 3 days. 
  • To freeze: Place gnocchi in a shallow container and store in the freezer for up to 6 months. 
  • Reheating: It’s best to reheat the gnocchi in a non-stick pan, so you are able to separate them and cook them evenly. Do not microwave them. 

cauliflower gnocchi

More keto pasta recipes to try

keto gnocchi

Keto Gnocchi

This keto gnocchi is soft, pillowy, and tender on the outside, you won't believe it is low carb! 5 ingredients and ready in minutes!
5 from 110 votes
Print Rate
Course: Main Course
Cuisine: American, Italian
Prep Time: 10 minutes
Cook Time: 1 minute
Total Time: 11 minutes
Servings: 4 servings
Calories: 384kcal
Author: Arman


  • 3 cups cauliflower rice
  • 2 egg yolks
  • 1 cup parmesan cheese grated, not packaged
  • 6 tablespoon almond flour
  • 2 cups shredded cheese mozzarella cheese * See notes


  • In a large, microwave safe bowl, add your riced cauliflower and steam for 2-3 minutes, until tender. Drain completely and remove any excess moisture, before transferring to a large mixing bowl.
  • Add your almond flour, egg yolks, and parmesan cheese, and mix until combined. In a separate microwave safe bowl, add your shredded cheese and melt. Pour into the cauliflower mixture. Mix very well until fully incorporated. Lightly wet your hands and form 4 balls of dough. Place them on a plate, cover it, and refrigerate for 10 minutes to firm up.
  • Lightly dust a kitchen surface with almond flour. Remove the plate from the refrigerator and place the balls of dough on the kitchen surface. Roll each ball into a thin log, before slicing into bite sized pieces. Use a fork to press down on each one. Place the gnocchi in the refrigerator, covered, for 20 minutes.
  • Bring a large pot of salted water to a boil. Once boiling, add the gnocchi into it and cook for one minute.
  • Drain the gnocchi completely, before placing them in bowls and topping with your favorite pasta sauce. 2



* While any shredded cheese works, I prefer mozzarella as it is mild flavored. 
TO STORE: Leftover cooked gnocchi should be stored in the refrigerator, covered, on a large plate or flat surface. Try to keep the gnocchi in a single layer, and it will keep well for up to 3 days.
TO FREEZE: Place gnocchi in a shallow container and store in the freezer for up to 6 months. 
TO REHEAT: t's best to reheat the gnocchi in a non-stick pan, so you are able to separate them and cook them evenly. Do not microwave them. 
Recipe loosely adapted from here.


Serving: 1serving | Calories: 384kcal | Carbohydrates: 9g | Protein: 27g | Fat: 27g | Sodium: 792mg | Potassium: 434mg | Fiber: 6g | Vitamin A: 704IU | Vitamin C: 58mg | Calcium: 639mg | Iron: 2mg | NET CARBS: 3g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Free email series!

My secret tips and tricks to DELICIOUS healthy desserts that DON'T taste healthy!

    We won't send you spam.

    The Big Man’s World ® Arman Liew owns the copyright on all images and text and does not allow for its original recipes, pictures and content to be reproduced anywhere other than this site unless authorization is given. If you enjoyed this recipe and would like to publish it on your own website, please re-write it, in your own words and link back to my site and recipe page. Copying and/or pasting full recipes and pictures to social media or personal blogs is strictly prohibited. Read my disclosure and copyright policy. This post may contain affiliate links.


    Gluten Free Recipes Keto Recipes Main Dishes recipe


    23 thoughts on “Keto Gnocchi

    1. Does the Gnocchi fall apart if there’s too much moisture around it? I want to try this recipe in my Chicken & Gnocchi soup but after reading, it sounds like excess moisture may cause the Gnocchi to fall apart. What are your thoughts on this? I’d hate to waste this yummy recipe in a soup!

    2. 5 stars
      I wonder if this dough could be rolled out and used in other ways. I love that there’s cauliflower in it!!

    3. 5 stars
      Made this today to go with a Bolognese sauce. For whatever reason, these guys just didn’t hold up to being boiled. They melted into a deliciously weird concoction of cheese and cauliflower. It tasted delicious, and I’m not certain where we messed up, but they did not hold up as gnocchi.

      We used some of the dough mixture and breaded it with egg white and almond flour and baked it for a type of mozzarella stick which was good.

    4. 5 stars
      Tried this. The ingredients tasted good but the moment I put it into the water they all fell apart! Thankfully I had two plates of it, so I just took the “gnocchi” and fried it up. Still fell apart in the frying pan, but tasted good.

    5. 5 stars
      I followed the ingredients on this recipe but not the cooking method as the gnocchi were extremely delicate and I was wary of putting them into a pot of water. Instead I pan fried/sautéed them in a non-stick pan with oil (tried cast iron first, they stuck badly, even stuck somewhat on the non-stick), and this gave them a nice brown outside but they were very melty and delicate. I will make this recipe again but with some modifications, the ratio of cheese was way too high, they tasted cheesy and were just hard to handle and sticky when rolling and cutting. I probably used at least another 5-7tbsp of almond flour during the rolling and cutting as they otherwise would have stuck to everything and not held their shape. I think I would use more cauliflower and pulse it in the food processor after microwaving as some bits in the store-bought frozen bag were a bit big and I could feel them in the final product (although my family said they didn’t notice).

      Overall, tasty, but needs some modifications. Glad I tried it out though! Very yummy with some pesto on top. For dinner, served with chicken and salad, this recipe easily fed 3, with a couple people having seconds and probably 2.5 more servings leftover that I am freezing.

    6. Hey Arman,
      Loved this recipie.
      I have a few questions. Our first batch turned to moosh. I think we left it in for a little over a minute.
      The next time I was very hesitant and just dipped them in the water and then they came out nicely, but cold. They also lost their shape and stuck together in the bowl. Even though they were cold they were super tasty. Any tips because I’d love to make them again.

    7. 5 stars
      The flavor was very very good. Followed directions. But sadly they disintegrated in less than 60 seconds, very gentle simmer. So I tried to pan fry the other half, I ended up serving them as pancakes, again they fell apart while cooking. I squeezed out water using multiple kitchen towels, after using my salad spinner, and I also did the same with the mozzarella. I am planning to bake a delicious lasagna using the dough as the filling and I think it will be perfect. The gnocchi looked perfect before cooking.

    8. How did you get them so smooth looking? Mine are lumpy and crumbly, and would not stick/stay together when rolling. I have not “cooked” them yet, but I don’t have high hopes that these will stay together.

    9. I cooked it for 1 min and it fell apart. So I froze longer cooked for 30 sec and it was so mushy. I followed every detail. I’m not sure what went wrong, are they mushy?

    Leave a Reply

    Your email address will not be published.

    Recipe Rating