I think I’ve teased this vegan Cauliflower Gnocchi recipe enough on my Instagram stories sooo I’m excited to finally share this one with you! It’s actually a very simple recipe, inspired by the one and only Trader Joe’s cauliflower gnocchi that you may have seen all over Instagram, or heard the buzz about.

It was truly a product that created a craze, and became difficult to find in New York City to the point where people would share on Instagram when they did find a Trader Joe’s branch with lots of cauliflower gnocchi in stock (it used to go out of stock almost instantly at the beginning of the day), and friends of mine would call in advance to put it on hold at 7:59AM. Of course, I had to give it a try myself because it was vegan, and lucky for me, I live in a part of Manhattan that is home to an older crowd and families. Don’t get me wrong, the Upper West Side moms have caught on, because I’ve heard them come in and ask employees where to find it, but it’s not nearly as difficult to find as it is in other TJ store locations.

You guys, I didn’t want to like it, but I actually did. The only thing about it is that when you make it, you should prepare it by broiling it or pan frying it (not following the directions on the packaging) in order to get the best results. You can check out the cooking process in my YouTube video for a better explanation. After trying it for the first time, I thought to myself, it can’t be that difficult to make at home right?

Sweet potato gnocchi was a craze many moons ago that was also insanely easy to make, so I thought I’d give it a shot with my old recipe, using the same process. Nowadays, cauliflower stands in for potato or other carbs, as a lower carb option so I essentially substituted sweet potato with cauliflower in my original recipe. Making it at home, as with most homemade recreations, means you’ll save money, be able to control the ingredients, leave out some of the not so great fillers, and not have to jump through the hoops to try and find it in stores. The TJ’s gnocchi was already gluten-free, but I wanted to try my hand at re-creating it with oat flour and sans oil.

Is it exactly the same as the TJ’s cauliflower gnocchi? Well, it’s texturally a little bit different as it isn’t made with the same starches and gums, and only 3 ingredients, but I’m happy to say that if I’m ever unable to find it in stores, or perhaps I’m out of the country, I can make it at home myself. It’s not very much effort either, so if you appreciate quality ingredients and more natural ones, then I’d say give it a try. I will personally still probably pick up a bag of the TJ’s gnocchi every now and then, but there’s something fun about making something yourself, and health-ifying it right? The best part, I think, is being able to play around with the shapes. You can make them round with a fork imprint, or a sort of rectangular shape, or opt for a sort of ball-like shape, like the TJ’s ones. I admit, mine aren’t the most beautiful shape, but that is because I was playing around with ratios to experiment with this recipe hehe.


This cauliflower gnocchi is vegan, gluten-free, oil free, sugar free, fat free and fun to make. The ingredients we’re using are of course cauliflower, and a blend of 2 flours–oat and a little bit of tapioca. The tapioca starch is optional but I find that it gives it back a little bit of that bounce, like the TJ’s original version, and makes it a bit more light and fluffy. I think that most flours would work, however I have only tried with oat and tapioca myself. See recipe notes for tapioca starch alternatives.

Whether you’re a Trader Joe’s cauliflower gnocchi fanatic or not, these little babies are delicious served with your favourite marinara sauce, basil chiffonade and a grating of your favourite vegan parmesan. E N J O Y ! And remember: if cauliflower can become gnocchi, then you can become anything you want to be.

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Cauliflower Gnocchi | 3 Ingredients! (vegan, gluten free, oil free)

  • Author: Remy
  • Total Time: 25 mins
  • Yield: 2-3 servings 1x


A homemade, lower carb, vegan and gluten free Cauliflower Gnocchi. Oil free, sugar free, fat free and surprisingly easy!


  • about 1/2 to 1 head of cauliflower
  • 1 1/4 cup of fine oat flour (or gluten-free flour blend of choice)
  • 34 tbsp tapioca flour/starch


  1. Prep your oat flour and tapioca flour so it’s ready to go, while you boil water to prepare to steam cauliflower.
  2. Chop cauliflower into florets and steam until fork tender.
  3. Drain cauliflower and immediately blend or process until a very smooth purée is achieved.
  4. Sift in your oat and tapioca flour blend and combine with 1 cup of cauliflower purée. Start with a spatula and then use your hands to knead. Try not to over-knead as it will result in a tough gnocchi.
  5. Sprinkle a little oat flour onto a cutting board or surface, and roll dough into a long strand about 1/2 inch thick, or desired size and use a knife to cut small gnocchi pieces. You can press with a fork to add texture or shape as you’d like.
  6. To cook, boil water, and then add gnocchi into the pot until it floats to the top of the water. I recommend heating your sauce in a pan, and adding the freshly cooked gnocchi to to toss for a few minutes.
  7. Serve with marinara sauce, basil and a grating of vegan parmesan, or any sauce of choice.


I have seen cassava flour used in many sweet potato AND cauliflower gnocchi recipes, and it would make a great substitute in this recipe (sub for all the flour).

As an alternative to tapioca starch, you may use arrowroot starch, potato starch or corn starch. Results may vary.

  • Prep Time: 20 mins
  • Cook Time: 5 mins
  • Category: main dishes
  • Method: boiling

Keywords: gluten free, cauliflower gnocchi, low carb, whole 30, vegan, gluten free, oil free, sugar free


Love & cauliflower,



Filed under: Eat, Gluten Free, Main Dishes, Oil Free

share this post:

BY Remy • March 12, 2019

Cauliflower Gnocchi | 3 Ingredients! (vegan, gluten free, oil free)

leave a comment

  1. sarita says:
    This recipe is great! The whole family ate it including the 8 month old=) Thanks!

  2. Saumya Grover says:
    Hi, I was wondering if the recipe also works with only tapioca flour. I am out of oat flour at the moment. Thanks!
  3. Casey says:
    I love that this recipe has so few ingredients! The texture is great and the flavor is subtle and yummy!

  4. Kate says:
    Just made this! Super easy & turned out delicious. Will freeze the rest and make another time. Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating


Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.

meet remy

Some brands I’ve had the pleasure of working with…

follow along

COPYRIGHT © 2020 Veggiekins    ☼    Website by Sunday Stories

COPYRIGHT © 2020 Veggiekins   ☼   Website by Sunday Stories