Trader Joe’s cauliflower gnocchi has become a popular low-carb and gluten-free alternative to traditional potato gnocchi. With its main ingredient being cauliflower, this gnocchi offers a lighter take on the classic Italian dumpling. But many consumers wonder, just how many calories are actually in a bag of Trader Joe’s cauliflower gnocchi?
The Nutrition Facts
Let’s start by looking at the nutrition facts label on a bag of Trader Joe’s cauliflower gnocchi to get a breakdown of the calorie and other nutrient information.
Trader Joe’s cauliflower gnocchi nutrition facts:
- Serving size: 1/2 cup (140g)
- Calories per serving: 100
- Total fat: 2.5g
- Saturated fat: 0.5g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 250mg
- Total carbohydrates: 18g
- Dietary fiber: 5g
- Total sugars: 1g
- Added sugars: 0g
- Protein: 3g
As you can see, a single 1/2 cup serving of Trader Joe’s cauliflower gnocchi contains 100 calories. It also offers 3g of protein and 5g of fiber per serving.
Calories per Bag
Now that we know there are 100 calories per serving, how many total servings come in a bag of Trader Joe’s cauliflower gnocchi? A standard bag contains 16 ounces or 2 pounds of gnocchi.
With a serving size of 1/2 cup (140g), there are approximately 4 servings in a 16 ounce bag of Trader Joe’s cauliflower gnocchi.
Therefore, if each serving contains 100 calories, a full 16 ounce bag contains:
100 calories x 4 servings = 400 calories
In total, a standard 16 ounce bag of Trader Joe’s cauliflower gnocchi contains about 400 calories.
Compared to Regular Gnocchi
To put those 400 calories into perspective, let’s compare it to traditional potato gnocchi:
| Gnocchi Type | Calories per 1 Cup Serving |
|---|---|
| Trader Joe’s Cauliflower Gnocchi | 200 calories |
| Traditional Potato Gnocchi | 440 calories |
As you can see, the cauliflower gnocchi contains less than half the calories of regular potato gnocchi, per equivalent serving size. By substituting cauliflower for starchy potatoes, Trader Joe’s gnocchi cuts the calories considerably.
Nutritional Benefits
In addition to being lower in calories, Trader Joe’s cauliflower gnocchi offers some other nutritional benefits compared to regular gnocchi:
- Higher in fiber – 5g per serving compared to 2g in potato gnocchi
- Higher in protein – 3g per serving compared to 2g in potato gnocchi
- Lower in carbohydrates – 18g per serving compared to 35g in potato gnocchi
- Lower glycemic impact
The higher fiber and protein, coupled with fewer carbs, gives Trader Joe’s cauliflower gnocchi a nutritional advantage over traditional gnocchi. The lower glycemic impact also makes it a better choice for diabetics and those looking to control blood sugar.
Cost Comparison
In addition to calories and nutrition, cost is another important factor for many consumers. So how does the price of Trader Joe’s cauliflower gnocchi compare to regular gnocchi?
Here is a cost comparison, based on current prices at Trader Joe’s:
| Gnocchi Type | Price |
|---|---|
| Trader Joe’s Cauliflower Gnocchi | $3.49 per 16 oz bag |
| Trader Joe’s Potato Gnocchi | $1.49 per 16 oz bag |
The cauliflower gnocchi costs a little over twice as much as the potato gnocchi. However, when you factor in the calorie and nutritional differences, the added cost may be worth it for some shoppers looking for a healthier gluten-free option.
Cooking the Gnocchi
Trader Joe’s makes it quick and simple to prepare their cauliflower gnocchi. Here are some easy cooking instructions:
- Bring a large pot of water to a boil.
- Add the gnocchi and cook for 2-3 minutes, until they float to the top.
- Drain the gnocchi well and add your desired sauce.
The gnocchi can be paired with a variety of sauces, including tomato sauce, pesto, browned butter with sage, or cheese sauce. They work well in soups too.
Some extras to consider adding when cooking Trader Joe’s cauliflower gnocchi:
- Fresh basil
- Grated parmesan cheese
- Sauteed mushrooms
- Wilted spinach
- Diced tomatoes
- Roasted vegetables
With so many possibilities, you can customize the gnocchi to suit your tastes and dietary needs.
Storing and Reheating
Like any fresh pasta, Trader Joe’s cauliflower gnocchi is best eaten right after cooking. However, leftovers can be stored and reheated.
To store leftover gnocchi:
- Let cool completely and refrigerate in an airtight container for up to 4 days.
- Do not freeze, as the texture will degrade.
To reheat leftover gnocchi:
- Place in a skillet with a little olive oil or sauce and warm over medium heat.
- Alternatively, microwave in 30 second bursts just until warmed through.
- Avoid boiling or overcooking when reheating or the gnocchi will get mushy.
Is It Keto-Friendly?
With its low carb count compared to regular gnocchi, some may wonder if Trader Joe’s cauliflower gnocchi is keto-friendly. Here’s a look at how it fits into a ketogenic diet:
- Net carbs: 13g per serving
- Works for more moderate low-carb diets like paleo
- May fit into some higher carb keto diets in moderation
- Too high in carbs for strict keto (under 20g net carbs)
While not technically keto, Trader Joe’s cauliflower gnocchi can work for some less strict low-carb eating plans. Those on a strict keto diet would likely need to limit portion sizes to fit it in.
Gluten-Free?
In addition to being low-carb, Trader Joe’s cauliflower gnocchi is labeled as gluten-free. This makes it a good pasta swap for anyone avoiding gluten.
It’s important to note that the gnocchi is made in a facility that also processes wheat. So while it contains no gluten ingredients, there is a chance of trace gluten contact.
Those with celiac disease or severe gluten sensitivity should use their own judgment on whether Trader Joe’s cauliflower gnocchi fits into a strictly gluten-free diet.
Paleo?
Since it’s grain-free and low-carb, Trader Joe’s cauliflower gnocchi is a paleo-friendly alternative to regular pasta. It fits into the paleo diet’s emphasis on vegetables, clean ingredients, and avoiding grains and legumes.
The only non-paleo ingredient is cornstarch. So while not 100% paleo, it can work in moderation for many following a paleo meal plan.
Whole30 Approved?
Trader Joe’s cauliflower gnocchi would not be Whole30 approved, due to containing cornstarch. Whole30 has strict restrictions on added starches from grains like corn.
However, for those not on a Whole30 but simply looking for a Whole30 style meal, the gnocchi can be used in moderation. Just be aware it doesn’t strictly meet Whole30 guidelines due to the cornstarch.
Comparison to Cauliflower Gnocchi from Other Brands
Trader Joe’s is far from the only brand making gnocchi out of cauliflower these days. How does their version compare to cauliflower gnocchi from other retailers?
Here’s a look at how Trader Joe’s cauliflower gnocchi stacks up against two popular alternatives:
| Brand | Calories per Serving | Ingredients |
|---|---|---|
| Trader Joe’s | 100 calories | Cauliflower, potato starch, cornstarch, rice flour, olive oil |
| Green Giant | 60 calories | Cauliflower, water, rice flour, contains less than 2% of: potato starch, rice starch, salt, yeast extract, olive oil |
| Birds Eye | 85 calories | Cauliflower, cornstarch, rice flour, potato starch, olive oil, salt |
As you can see, there are some differences in calories and ingredients between brands. Overall though, they offer comparable nutrition profiles and the convenience of ready-to-cook cauliflower gnocchi.
Recipes and Serving Ideas
Trader Joe’s cauliflower gnocchi is endlessly versatile. Here are just some of the many recipe ideas and serving suggestions for putting those 400 calories per bag to delicious use:
Simple Weeknight Meals
- Gnocchi with tomato sauce, mozzarella and basil
- Gnocchi sautéed with olive oil, garlic, and spinach
- Gnocchi in creamy mushroom sauce
- Gnocchi with browned butter and sage
- Gnocchi with pesto
Hearty Salads
- Gnocchi Caprese Salad
- Gnocchi and arugula salad with walnuts and lemon vinaigrette
- Gnocchi Caesar salad
- Gnocchi salad with roasted veggies
Soups
- Minestrone with gnocchi
- Chicken noodle soup with gnocchi instead of noodles
- Vegetable and gnocchi soup
Casseroles and Bakes
- Gnocchi mac and cheese casserole
- Gnocchi lasagna
- Baked gnocchi with sausage and peppers
- Gnocchi gratin
With so many options, you could enjoy Trader Joe’s cauliflower gnocchi multiple times a week and never get bored! It’s the perfect pantry staple for easy, healthy meals.
Is Trader Joe’s Cauliflower Gnocchi Worth It?
At just 400 calories for an entire bag, Trader Joe’s cauliflower gnocchi offers a satisfying low-carb swap for traditional gnocchi and other pasta. The convenience, versatility, and nutritional profile make it a worthwhile product for many shoppers.
However, the higher cost may deter some buyers, especially larger families or those on tight budgets. The texture and taste also may not satisfy all gnocchi lovers.
Overall though, for shoppers willing to pay a little more for healthy convenience, Trader Joe’s cauliflower gnocchi delivers on nutrition and versatility. Just 100 calories gets you a generous, filling half-cup serving packed with fiber and plant-based protein.
So if you’re looking for an easy way to add more vegetable-centered meals to your routine, Trader Joe’s cauliflower gnocchi is definitely worth trying out!
Frequently Asked Questions
Is there a lot of sodium in Trader Joe’s cauliflower gnocchi?
Trader Joe’s cauliflower gnocchi contains 250mg of sodium per serving. This is considered moderately high for a single serving of a whole food like gnocchi. Those restricting sodium may want to be mindful of overall daily intake when incorporating Trader Joe’s gnocchi into meals.
Are there any preservatives in Trader Joe’s cauliflower gnocchi?
No, there are no added preservatives listed in the ingredients for Trader Joe’s cauliflower gnocchi. As a refrigerated fresh product, it does not require chemical preservatives to maintain quality and safety.
How long will Trader Joe’s cauliflower gnocchi last in the fridge?
Properly stored in the refrigerator, Trader Joe’s cauliflower gnocchi will typically stay fresh for 3-4 days past the sell by date on the packaging. Make sure to eat within several days of purchasing for best quality and texture.
Can you freeze Trader Joe’s cauliflower gnocchi?
It is not recommended to freeze Trader Joe’s cauliflower gnocchi, as the texture tends to degrade and become mushy once thawed. For best results, keep refrigerated and eat within 3-4 days.
Does Trader Joe’s cauliflower gnocchi taste like the potato version?
While the cauliflower gnocchi mimics the look and texture of traditional potato gnocchi, the flavor and taste is quite different. The cauliflower gives it a lighter, slightly vegetal flavor compared to regular gnocchi. Fans of potato gnocchi may find the cauliflower version to be less rich and potato-like.
The Bottom Line
Trader Joe’s has made cauliflower gnocchi accessible and convenient for home cooks. With just 400 calories per entire 16oz bag, it offers a satisfying lower carb, gluten-free alternative to pasta and traditional gnocchi. The cost is higher than regular gnocchi but lower than many other packaged cauliflower gnocchi options. Overall, Trader Joe’s cauliflower gnocchi is worth trying for anyone looking for an easy way to add more vegetable-based meals to their routine.