Trader Joe’s Cauliflower Gnocchi Nutrition Facts

If you wonder how many calories are in Trader Joe’s cauliflower gnocchi, you need to look at the nutrition facts. These little noodle-like balls of goodness are made of 75 percent cauliflower. Despite their low carbohydrate and fat content, they are full of protein and fiber, which will help you stay full for a more extended period.

nutrition fact (4)

Trader Joe’s Cauliflower Gnocchi are low-carb and gluten-free. It contains five ingredients: cassava flour, mashed potatoes, and potato starch. They have a nutritional edge over traditional gnocchi, and they also contain more fiber and less sugar. This makes them the perfect low-carb choice. They are a tasty, healthy alternative to potato dumplings and gluten-free.

Trader Joe’s Cauliflower Gnocchi Nutrition Facts

nutri fact

Some Factor That Describes The Nutrition Fact Of Trader Joe’s Cauliflower Gnocchi

1-Trader Joe’s Cauliflower Gnocchi has fewer carbohydrates than potato gnocchi. This makes them a good choice for people on a keto diet. One serving of Trader Joe’s Cauliflower is lower in carbs than conventional frozen gnocchi, which contains over 70 grams of carbs per cup. Instead of potatoes, Trader Joe’s cauliflower gnocchi is made from 75% of the vegetable.

2-Compared to the same-sized portion of vegetables in other frozen foods, Trader Joe’s Cauliflower Gnocchi is also lower in sodium and fat than the other frozen options. But if you are worried about high sodium and fat, baking Trader Joe’s Cauliflower is the second-best option. While you might be worried about the sodium content, this food is still low in sodium and has plenty of fiber.

3-Trader Joe’s cauliflower gnocchi nutrition facts are similar to traditional potato gnocchi, but they are not the same. Both are made of two different types of vegetables, and they are similar in texture. However, the latter is healthier and will not be so bland. It is possible to find some variations, but both have the same nutrition.

Is Cauliflower Gnocchi Good for You?

I get asked about specific foods all the time, and I despise having to respond! Mostly because I don’t classify foods as either healthy or harmful. (I go into more detail about this in my one-family-meal information.)

Is it a viable solution for someone who has to avoid gluten? Sure! Is it a better option than potato gnocchi? It is debatable!

When it comes to meat substitutes like these (or zucchini noodles, for example), my attitude is that they must be satisfying. Take a chance! However, if you feel compelled to eat frozen cauliflower gnocchi since it’s healthier than potato gnocchi, I recommend the more filling alternative.

Trader Joe’s Cauliflower Gnocchi

Cauliflower gnocchi from Trader Joe’s is just that: gnocchi prepared with cauliflower and a few additional gluten-free flours and starches.

Trader Joe’s cauliflower gnocchi: everything you need to know! This Trader, Joe’s freezer item, has become a cult favorite for a good reason: it’s a delicious gluten-free, veggie-filled “pasta” option! I’m going to reveal all of my cauliflower gnocchi cooking secrets, as well as the best technique to Cook Trader Joe’s cauliflower gnocchi so that it comes out golden and crispy rather than mushy and soggy.

3 Ways to Cook Trader Joe’s Frozen Cauliflower Gnocchi

Gnocchi is one of my favorite foods; it’s a soft dough made with potatoes, flour, and eggs cut into excellent little dumplings and then boiled or pan-fried. In Trader Joe’s version, potatoes are replaced with cauliflower, all-purpose flour (non-GF) is replaced with cassava flour (GF), an egg is replaced with, well, no egg.

My current gluten-free, dairy-free, egg-free, and peanut-free diet allows me to eat as much frozen cauliflower gnocchi as I want – WHEE! Ahem. That is to say, I’ve been eating it like a maniac recently, and after reading this post, you will too.

nutrition fact (5)

1-Pan-Fry Method

Usually, the pan-fry approach involves pouring a bag of frozen cauliflower gnocchi into a skillet and letting it sizzle with your preferred fat for a few minutes.

Cam’s and my current favorite “recipe” is to sauté the gnocchi in butter (I’ve loved this vegan butter a reader recommended!) and season with fresh garlic, salt, and chives before serving as a side dish with supper. Obsessed.

2-Air Fryer Method

Air Fryer a few years ago. I didn’t believe it would receive much use because it takes up a lot of counter space. Significantly, so wrong! Yes, it takes up a corner of the kitchen, but we use it at least four times a week; it heats in seconds and cooks food in half the time it takes in the oven. For example, if I want to cook sweet potato fries in the oven, I must wait 10 minutes to reach 425 degrees before baking for another 20-30 minutes. The Air Fryer heats up in two minutes and takes ten minutes to fry my handmade fries. Boom.

Anyway, the Air Fryer does a fantastic job with frozen cauliflower gnocchi! On the outside, the gnocchi has a beautiful, dry, and firm (for want of a better description) feel, making them ideal for mixing with marinara, pesto, or cheese sauce or for picking up and eating like tater tots.

3-Roasting Method

The roasting method is excellent since, like Air Frying, it is virtually entirely hands-free. On a sheet pan, roast the frozen gnocchi with meat and other veggies, or by themselves, before tossing with butter, marinara, pesto, and other sauces. It’s so simple!

Is The Cauliflower Gnocchi From Trader Joe’s Healthy?

According to Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute, cauliflower gnocchi can be a healthier option because it employs a less starchy vegetable than potatoes. “Non-starchy vegetables have fewer carbs but frequently have more fiber, which can help you feel satiated for longer,” she explains.

Is The Cauliflower Gnocchi From Trader Joe’s Tasty?

“I’m not bothered by the texture or flavor. It’s not quite as repulsive as I anticipated. I like it simple, yet the jelly texture is discernible.” “I can taste the cauliflower in this, but it has a lovely texture and flavor.”

However, the cauliflower gnocchi was delicious, and it contained roughly 100 fewer calories and 20 fewer grams of carbs per serving than potato gnocchi. I wouldn’t wholly abandon potato gnocchi favoring these, but I think it’s a fair trade-off, and I’d happily eat them again.


In addition to the nutritional value, a trader joe’s cauliflower gnocchi is low in calories and has a higher protein content than the other one. It contains only a few grams of protein per serving and only has a few grams of fat. A cup of this gnocchi will give you about 100 calories and 3 grams of fiber.