The Ultimate Guide to Trader Joe's Cauliflower Gnocchi (2024)

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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.

If you like full product reviews like this one, check out Trader Joe’s dumplings, chili onion crunch, and of course, 36 easy TJ recipes to try.

Estimated reading time: 7 minutes

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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 the cauliflower frozen gnocchi are very basic: cauliflower, cassava flour, potato starch, extra virgin olive oil, sea salt.

That’s it!

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.

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 a great vegan option? Sure! (It’s naturally dairy-free.)
• Is it paleo? Honestly can’t keep up with what is allowed on paleo so not 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.

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 over medium-high heat. When oil is hot, add package of gnocchi and cook in a single layer, 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.

How to Bake Trader Joe’s Frozen Cauliflower Gnocchi:

You can also roast the Trader Joe’s cauliflower gnocchi, which 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 baking 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.

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 basem*nt 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.

How to Serve TJ Gnocchi

Once you cook your gnocchi, the possibilities are endless.

For a plain version, drizzle with olive oil and sprinkle with grated or finely shredded Parmesan cheese to taste. Or toss it with your favorite pesto, tomato sauce, or any of the sauces from Trader Joe’s.

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:

• Sheet Pan Italian Trader Joe’s Cauliflower Gnocchi – This simple meal can be made for an easy weeknight dinner or a meal prep lunch to take on-the-go. Just 5 minutes to make and 5 ingredients!
• 23 Best Trader Joe’s Frozen Foods– So cauliflower gnocchi isn’t on this list…but it could be.
• Trader Joe’s Breakfast Board– A delicious and fun option for weekend brunches or company.
• Ground Turkey Meal Prep– Just 4 ingredients to make this easy meal prep lunch that’s packed with nutritious ingredients.
• Trader Joe’s Meals in Minutes eBook– If you love Trader Joe’s… you need this eBook!
• Trader Joe’s Cheese Platter– How to make a cheese board with either $20 or $45 options. It will impress with either budget.

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