Skinny Gnocchi

I’ve been brainstorming my birthday dinner for a while, now. I originally wanted to go out for a big family dinner, but decided I wanted to make my own food, save some money, and try a new recipe. After enough brain storming, this was the result:

Lightened Gnocchi

makes 16 servings

  • 2 lb cauliflower florets
  • 2 1/4 cup plus 2 Tbsp instant potato flakes, divided
  • 1 cup boiling water
  • 1/4 cup liquid egg substitute
  • 1/8 tsp salt
  • 1 1/2 cups whole wheat flour, divided
  • 1/2 cup all purpose flour

Chop cauliflower and put in a large microwave safe bowl. Add 1/3 cup water to the bowl and cover with plastic wrap. Microwave for 9-10 minutes.

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Meanwhile, in another large bowl, pour boiling water over 2 cups of potato flakes. Stir until well blended. By this time, the cauliflower should just about be done. Carefully, remove the plastic wrap, drain as much water from the cauli as possible, and transfer the cauli, in batches, into a food processor. Blend the cauliflower until smooth. Slowly add the small blended batches of cauliflower to the mashed potatoes, until there is one large mashed vegetable mixture.


Make well in center of vegetables and sprinkle the all purpose flour over the vegetables, along with 1 cup whole wheat flour. Combine the remaining 1/2 cup whole wheat flour and 6 Tbsp potato flakes in a small bowl and set aside. Place egg and salt in center of the well and using a fork, begin to fold the contents of the bowl in towards the well. Once egg is mixed in, bring dough together, and transfer to a surface sprinkled with 2 Tbsp of reserved flour/potato. Knead gently another 4 minutes until ball is dry to touch. Use reserved flour/potato blend for your work surface flour, 1 Tbsp at a time.


Divide the ball of dough into workable sizes. On a lightly floured surface (you can use the reserved potato/flour mix), roll one ball at a time into 1/2-inch diameter rolls and cut into 1-inch long pieces. Allow the bite-size piece to sit for 5 minutes or so, while making more rolls. Roll each small piece of dough gently down the back side of a fork to create the shape. (see video below). Set the formed gnocchi aside and let set for another 5 minutes or so. (Letting the air hit the dough, makes it more worker-friendly).

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Drop these pieces into boiling water and cook until they float (about 1 minute). Meanwhile, continue with remaining dough. As gnocchi float to top of boiling water, remove them to  an ice bath. Drain from ice bath and set aside.


To freeze the gnocchi for later use, do not boil them. Lay the raw dumplings on a baking sheet that has been lined with parchment paper or plastic wrap. Lay the sheet in the freezer for about 3 hours, then transfer to a sealable freezer bag.

Nutrition: per 1 cup (about 3.5 oz, approx. 13 dumplings)

Calories: 103, Fat: 0.2g, Sat. Fat: 0 g, Cholesterol: 0 mg, Sodium: 264.7mg, Carbs: 21.2 g, Fiber: 3.1g, Sugar: 2g, Protein: 4.4g

I am super excited to post Be Well Bundo’s first ever video tutorial!

Thanks to Frank for being my camera man and teaching me Nonna Battaglia’s trick! I know my Nonna Buonanotte would be so proud of me for this recipe! I wish she could be here to enjoy them with me!

3 thoughts on “Skinny Gnocchi

  1. Pingback: Disappointments | Be Well Bundo

  2. Pingback: Homemade Birthday | Be Well Bundo

  3. Pingback: Merry Christmas, Darlings! | Be Well Bundo

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