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The Ultimate Guide to Trader Joe’s Cauliflower Gnocchi

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All you need to know about Trader Joe’s cauliflower gnocchi! This freezer item from Trader Joe’s has become a cult fave and for good reason, it’s a great gluten-free, veggie-filled “pasta” option! I’m sharing my all of my cooking cauliflower gnocchi secrets, plus the best way to cook Trader Joe’s cauliflower gnocchi so that it turns out golden and crispy, not mushy and soggy.

package of Trader Joe's cauliflower gnocchi

What Is Cauliflower Gnocchi?

Trader Joe’s cauliflower gnocchi is exactly that, gnocchi made of cauliflower and a few other gluten-free flours and starches.

Trader Joe’s Cauliflower Gnocchi Ingredients:

The ingredients in cauliflower are very basic: cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt.

That’s it!

Trader Joe's cauliflower gnocchi nutrition facts

Trader Joe’s Cauliflower Gnocchi Nutrition Facts:

See above for exact info, but here are the cauliflower gnocchi highlights per 1 cup serving:

  • 140 calories
  • 3 grams fat
  • 22 grams carbohydrates
  • 6 grams fiber
  • 2 grams protein

Is Trader Joe’s Cauliflower Gnocchi Gluten-Free?

Yes, this cauliflower gnocchi is gluten-free.

bag of Trader Joe's cauliflower gnocchi

Is Cauliflower Gnocchi Healthy?

I get this question about specific foods all the time, and honestly hate to answer it! Mostly because I really don’t categorize foods into healthy or unhealthy categories. (More on this in my one family meal info.)

Is it a great option for someone looking to eat more veggies? Sure! Is it a good option for someone who has to eat a gluten-free diet? Sure! Is it healthier than potato gnocchi? It depends!

My philosophy when it comes to food substitutes like this one (or zucchini noodles, etc.) is that it has to be satisfying. So if it’s satisfying and you like that you can add in more vegetables? Go for it! But if you feel like you should eat frozen cauliflower gnocchi because it’s healthier than potato gnocchi, then I would urge you to choose the more satisfying option.

Plate of Trader Joe's cauliflower gnocchi

How to Cook Trader Joe’s Cauliflower Gnocchi:

There are a few different options when it comes to cooking cauliflower gnocchi…and I’ll share what I think is the best way to cook Trader Joe’s cauliflower gnocchi!

But let’s start with the obvious. DON’T follow the directions on the package and steam or boil the cauliflower gnocchi. They’ll end up mushy and soggy.

How to Pan Fry Trader Joe’s Frozen Cauliflower Gnocchi:

In my opinion, this is the best way to cook Trader Joe’s cauliflower gnocchi! Not only is it simple, but it takes less than 10 minutes to make and you’ll be eating crispy cauliflower gnocchi in no time.

How to make it: Heat 2 tablespoons oil in a 10-inch non-stick skillet. When oil is hot, add package of gnocchi and cook, undisturbed for about 3 minutes. Gently flip and cook another 3-4 minutes, until crispy and golden brown.

TIP: Do not move the cauliflower gnocchi right away or it will stick to the pan. Once it releases easily, then you can flip. Feel is more important than time here, so give the gnocchi a gentle nudge and if it’s moves easily, gently flip.

Cooking cauliflower gnocchi in pan

How to Bake Trader Joe’s Frozen Cauliflower Gnocchi:

Baking Trader Joe’s cauliflower gnocchi is a great option if you’re looking for hands-off and fuss-free. It’s probably my second favorite method for cooking cauliflower gnocchi. It doesn’t get quite as crispy as the pan-fry method, but works in a pinch or if you are roasting other ingredients.

How to make it: Preheat oven to 425 degrees F. Line a sheet pan with parchment paper and spritz with oil. Add package of cauliflower gnocchi to pan and spritz with oil again to coat well. Bake for 20 minutes, flipping after 10 minutes.

Cooking cauliflower gnocchi in the oven

How to Air Fry Trader Joe’s Frozen Cauliflower Gnocchi:

You can also air fry the cauliflower gnocchi. This is probably my least-favorite method of cooking cauliflower gnocchi, but only because there wasn’t a lot of room for the gnocchi to spread out so they stuck to each other. Also, I store my air fryer in the basement so I admittedly don’t get it out that much.

How to make it: Preheat air fryer to 400 degrees F. Line basket with foil and spritz with oil spray. Cook for 15-20 minutes until golden brown, flipping half way through.

Cooking cauliflower gnocchi in air fryer

More Easy Trader Joe’s Recipes:

If you like this Trader Joe’s frozen cauliflower gnocchi recipe, you might also like some of my other easy Trader Joe’s recipes:

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Plate of Trader Joe's cauliflower gnocchi

Pan-Fried Trader Joe’s Cauliflower Gnocchi

  • Author: Emily Dingmann of myeverydaytable.com
  • Prep Time: 0 minutes
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Category: Side
  • Method: Skillet
  • Cuisine: Italian
  • Diet: Gluten Free

Description

Everything you need to know about cooking cauliflower gnocchi! Ingredients, nutrition, + best way to cook Trader Joe’s cauliflower gnocchi.


Scale

Ingredients

  • 2 Tbsp. oil (olive or avocado oil)
  • 1 package Trader Joe’s frozen cauliflower gnocchi
  • Parmesan cheese, marinara sauce, etc. 

Instructions

  1. Heat 2 tablespoons oil in a 10-inch non-stick skillet.

  2. When oil is hot, add package of gnocchi and cook, undisturbed for about 3 minutes.

  3. Gently flip and cook another 3-4 minutes, until crispy and golden brown.

     



Notes

  • TIP: Do not move the cauliflower gnocchi right away or it will stick to the pan. Once it releases easily, then you can flip. Feel is more important than time here, so give the gnocchi a gentle nudge and if it’s moves easily, gently flip.
  • TIP: Use a non-stick pan so that the cauliflower gnocchi doesn’t stick. 

Keywords: Trader Joe’s cauliflower gnocchi, cooking cauliflower gnocchi, best way to cook Trader Joe’s cauliflower gnocchi

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