Keto Cauliflower Gnocchi with Gorgonzola Cream Sauce
Keto cauliflower gnocchi with gorgonzola sauce is the most involved but also the most impressive keto pasta dish in this collection. Homemade gnocchi made from cauliflower and almond flour are pan-fried in butter until golden brown and served with a creamy gorgonzola sauce. Per serving: 8 g net carbs and 42 g fat.
Key facts at a glance
- Prep and cook time: approx. 35 minutes, a bit more effort but the result is worth it.
- Approx. 8 g net carbs and 42 g fat per serving.
- Ingredients: cauliflower, almond flour, egg, parmesan, gorgonzola, cream, butter, walnuts.
- Great for special evenings; vegetarian and keto-friendly.
Ingredients
One serving as a rich keto dinner; makes approx. 12 to 14 gnocchi.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Cauliflower | in florets, steamed and squeezed dry | |||
| in florets, steamed and squeezed dry | ||||
| Almond flour | defatted | |||
| defatted | ||||
| Egg | - | |||
| Parmesan | grated | |||
| grated | ||||
| Gorgonzola | - | |||
| Cream | - | |||
| Butter | - | |||
| Walnuts | roughly chopped | |||
| roughly chopped | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
| Nutmeg | to taste | |||
| to taste | ||||
Preparation
-
Make the gnocchi dough
approx. 20 minutes200 g Cauliflower in florets, steamed and squeezed dry 30 g Almond flour defatted 20 g Parmesan grated 0.5 tsp Salt to taste 0.3 tsp Pepper to taste 1 pinch Nutmeg to taste Cut the cauliflower (200 g) into florets and steam for 8 minutes. Let it cool, then squeeze it as dry as possible in a clean kitchen towel. In a bowl, knead with almond flour (30 g), egg (1), parmesan (20 g), salt, pepper and a pinch of nutmeg into a firm dough. Chill for 10 minutes.
-
Shape and pan-fry the gnocchi
approx. 10 minutes20 g Butter With slightly damp hands, shape the dough into approx. 12 to 14 oval gnocchi (about 2 cm). Heat butter (20 g) in a non-stick pan over medium heat. Pan-fry the gnocchi in batches for 3 to 4 minutes per side until golden brown. Turn them carefully, they are delicate.
-
Gorgonzola sauce and finishing
approx. 5 minutes50 g Gorgonzola 80 ml Cream 15 g Walnuts roughly chopped Melt cream (80 ml) and gorgonzola (50 g) together in a small pot over low heat and stir until smooth. Toast walnuts (15 g) in a dry pan for 2 minutes. Plate the gnocchi, spoon the gorgonzola sauce over them and garnish with walnuts and black pepper.
You did it! Enjoy every delicious bite.
What tips help with keto cauliflower gnocchi?
- Squeeze the steamed cauliflower completely dry; excess water in the dough leads to soft, sticky gnocchi.
- Knead the dough only as long as needed; over-kneading activates the almond flour and makes the gnocchi crumbly.
- Work with slightly damp hands when shaping and keep the gnocchi small, about 2 cm in diameter is ideal.
- Pan-fry the gnocchi in hot butter, not oil; butter adds more roasted flavor and caramelizes the surface better.
- Warm the gorgonzola sauce on low heat and do not let it boil; high heat splits the cheese and makes the sauce oily.
Why cauliflower gnocchi are keto-friendly
Classic potato gnocchi contain about 40 to 50 g net carbs per serving from potato starch and wheat flour. These cauliflower gnocchi replace both: cauliflower (3 g net carbs per 100 g) provides the bulk, while almond flour (approx. 5 g net carbs per 100 g compared to 70 g for wheat flour) gives binding and structure. Each gnocchi ends up with only about 0.4 g net carbs instead of 4 to 5 g in classic versions. The gorgonzola sauce adds 0 g carbs from the cheese and roughly 3 g from the cream, so the whole dish stays at 8 g net carbs.
Source: FDDB, defatted almond flour , USDA FoodData, Gorgonzola Cheese
Why almond flour beats wheat flour for gnocchi
Almond flour contains about 5 g net carbs per 100 g, while wheat flour has around 70 g. With 30 g of almond flour per serving, that adds only 1.5 g net carbs from the flour. Almond flour binds the dough similarly to wheat flour, but the gnocchi turn out a bit softer and more delicate, so handle them gently when pan-frying.
Gorgonzola: bold flavor, zero carbs
Gorgonzola contains roughly 0.2 g carbs and 9 g fat per 30 g, making it one of the most keto-friendly cheeses out there. Its intense, creamy blue-cheese flavor makes it ideal for sauces: even a small amount (50 g) is enough to fully flavor the dish.
How do I serve and vary cauliflower gnocchi?
Serve immediately after pan-frying; the gnocchi lose their crisp exterior quickly in the sauce. From experience: let the cauliflower dough cool completely before shaping, since warm dough sticks too much to your hands. Toast the walnuts as a topping and add them last.
Meal prep and storage
The gnocchi dough keeps for up to 24 hours in the fridge and can be shaped and pan-fried just before serving. Shaped raw gnocchi can be frozen individually on a tray and later pan-fried straight from the freezer (just add 2 to 3 minutes to the cooking time).
Variation with a milder cheese
If gorgonzola is too intense for you, swap in gruyere or brie; both have similarly low carbs and a softer flavor. Or mix gorgonzola and mascarpone in a 1:1 ratio to tame the sharpness and make the sauce silkier.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 167 kcal | approx. 520 kcal | Hearty main meal; energy from butter, gorgonzola and almond flour. |
| Hearty main meal; energy from butter, gorgonzola and almond flour. | |||
| Fat | approx. 13.5 g | approx. 42 g | Very high fat content; saturated fats from cheese and butter, ideal for keto. |
| Very high fat content; saturated fats from cheese and butter, ideal for keto. | |||
| Net carbs | approx. 2.6 g | approx. 8 g | Moderate for keto; cauliflower and almond flour are the main sources. |
| Moderate for keto; cauliflower and almond flour are the main sources. | |||
| Sugar | approx. 0.9 g | approx. 2.8 g | Low; sugar from cauliflower; no added sugar. |
| Low; sugar from cauliflower; no added sugar. | |||
| Protein | approx. 5.8 g | approx. 18 g | Moderate, from egg, parmesan and gorgonzola. Add bacon or walnuts for more protein. |
| Moderate, from egg, parmesan and gorgonzola. Add bacon or walnuts for more protein. | |||
| Salt | approx. 0.5 g | approx. 1.6 g | Moderate to slightly elevated; gorgonzola and parmesan bring their own flavor and salt. |
| Moderate to slightly elevated; gorgonzola and parmesan bring their own flavor and salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
How do I get the gnocchi firm to the bite and not mushy?
The key is to squeeze the cauliflower completely dry after steaming. Place the steamed cauliflower in a clean kitchen towel and press out as much water as possible. Then add the almond flour gradually until the dough is workable: not too dry, but not sticky.
Can I use ready-made (frozen) cauliflower rice?
Yes. Heat frozen cauliflower rice in a pan over medium heat without oil until the water has evaporated (about 5 minutes). Let it cool well, then squeeze it dry. This saves the steaming and ricing step.
Is gorgonzola keto-friendly?
Yes. Gorgonzola contains only about 0.2 g carbs per 30 g, plus 9 g fat and 6 g protein. That makes it one of the lowest-carb cheeses available and a perfect fit for a ketogenic diet.
Can I boil the gnocchi instead of pan-frying them?
No. Cauliflower gnocchi are too soft for classic boiling in salted water; they fall apart. They have to be pan-fried. Alternatively, you can bake them in the oven at 200 degrees Celsius for 15 minutes.
Is this dish suitable for keto beginners?
It is better suited to more advanced cooks; shaping the gnocchi and weighing the ingredients takes some practice. For beginners, I recommend simpler recipes first, like zucchini carbonara or shirataki bolognese.