Gluten free gnocchi is a tasty pasta alternative that is made without wheat or other gluten containing ingredients. For those with celiac disease or gluten sensitivity, traditional gnocchi is off limits due to its high gluten content from wheat flour. Thankfully, creative cooks and food manufacturers have found ways to re-create the pillowy potato dumplings using gluten free flours instead.
What is Gnocchi?
Gnocchi (pronounced n(y)oh-kee) is a small, soft dumpling made with potatoes, flour, and sometimes egg. Traditional gnocchi contains wheat flour, giving it that soft, pillowy texture but also making it incompatible for those on a gluten free diet. The dumplings are usually disk or oval shaped and have ridges imprinted on the surface to help hold sauce.
Gnocchi is an Italian specialty that can be served as an alternative to pastas or even added to soups. Common ways to serve gnocchi include:
- Tossed in tomato sauce or pesto
- Served with Alfredo sauce
- Topped with butter, herbs, and cheese
- Added to vegetable or meat-based soups
- Baked with cheese and sauce to make a casserole
The soft, chewy texture and ability to absorb rich sauces make gnocchi a favorite. Gluten free versions aim to mimic the same texture using wheat substitutes.
Gluten Free Gnocchi Ingredients
To make traditional gnocchi gluten free, wheat flour is replaced with a starch flour blend. Typical gluten free gnocchi ingredients include:
Potatoes
Potatoes form the base of nearly all gnocchi recipes. White potatoes like russets are common, but sometimes yellow potatoes or sweet potatoes are also used. Potatoes lend the soft, pillowy texture and absorb other flavors well. They are naturally gluten free.
Gluten Free Flour
A blend of gluten free flours makes up the rest of the dough. This gives structure while still allowing the dumplings to be soft and tender. Common gluten free flours used include:
- Rice flour: Soft and absorbent, adds chew
- Tapioca flour/starch: Light texture, helps bind dumplings
- Potato starch: Helps create fluffy texture
- Sorghum flour: Hearty flavor, mimics whole wheat
- Millet flour: Soft flavor, adds structure
- Chickpea flour: Nutty flavor, aids binding
- Almond flour: Rich flavor, tender crumb
A combination of flours helps balance moisture, structure, and flavor. Depending on the brands used, a gluten free gnocchi recipe may contain several starch flours in different ratios.
Xanthan Gum
A small amount of xanthan gum helps bind the dough, mimicking the elasticity lost from the lack of gluten. About 1/2 to 1 teaspoon per cup of gluten free flour blend is typical. Too much xanthan can make the gnocchi gummy.
Egg (optional)
Some gluten free gnocchi recipes add egg to help bind the dough. This makes the dumplings slightly richer. However, egg-free recipes can work just as well.
Herbs, cheese, or spices (optional)
Flavorings like freshly grated nutmeg, Italian herb blend, lemon zest, roasted garlic, or parmesan cheese can be kneaded into the dough or added as a garnish.
Salt
A pinch of salt is necessary to balance the flavors. Consider using fine sea salt or kosher salt which sprinkles easily over the dough.
Steps to Make Gluten Free Gnocchi
While recipes vary slightly, the basic process for making gluten free gnocchi is:
- Bake or boil potatoes until very fork tender. Allow to cool.
- Rice the cooled potatoes. Alternatively, pass through a potato ricer or food mill.
- In a bowl, whisk together potato starch, rice flour, and other gluten free flours along with xanthan gum.
- Add riced potatoes and any optional ingredients like egg or herbs. Mix until a soft dough forms.
- Turn dough onto a floured surface and gently knead until no longer sticky.
- Divide dough into four pieces. On a floured surface, gently roll each piece into a long rope about 3/4-inch thick.
- Use a sharp knife to cut ropes into 1/2-inch long pieces.
- Use a fork or gnocchi board to imprint lines or ridges on each dumpling.
- Bring a large pot of salted water to a boil. Add gnocchi in batches and cook 2-3 minutes until they float to the top.
- Remove gnocchi with a slotted spoon and toss with desired sauce.
The entire process takes just 30-40 minutes for homemade gluten free gnocchi. With some practice, the techniques become easy. Always use a light hand when handling the dough to keep the gnocchi as fluffy as possible.
Store-Bought vs. Homemade
In addition to making gluten free gnocchi from scratch, there are an increasing number of store-bought refrigerated and shelf-stable versions available.
Store-Bought Gluten Free Gnocchi
Pre-made gluten free gnocchi offers convenience. Varieties are sold refrigerated or shelf-stable in vacuum-sealed packages or cans. Popular brands include:
- Gnocchi Sorrentina
- Bionaturae Organic Potato Gnocchi
- DeLallo Potato Gnocchi
- Annie’s Homegrown Gluten Free Rice Gnocchi
- Live G Free Potato Gnocchi
- Roland Gluten Free Potato Gnocchi
- San Gennaro Potato Gnocchi
- Rana Gluten Free Potato Gnocchi
Most store-bought gluten free gnocchi is made from a combination of potato starch or flour, rice flour, and/or corn flour. Check labels since recipes vary between brands.
Pros:
- Saves prep time compared to homemade
- Longer shelf life than fresh
- Can be kept on hand for quick meals
- Uniform shape and texture
Cons:
- More expensive per serving than homemade
- Quality varies between brands
- Added stabilizers and preservatives in some
- Less fresh potato flavor
- Not flavored or customized
Homemade Gluten Free Gnocchi
Making gnocchi completely from scratch allows tailoring the ingredients and flavors. Any combination of gluten free flours can be used along with desired herbs, spices, vegetables, or cheese.
Pros:
- Choose your own ingredients
- Adjust flavor and texture
- More affordable per serving
- Fresher potato flavor
Cons:
- More hands on time
- Learning curve with techniques
- Doesn’t keep as long as store-bought
- Consistency may vary each batch
Many gluten free cooks prefer the flavor and customization of homemade gnocchi over store-bought. However, pre-made options add convenience to busy schedules.
Gluten Free Gnocchi Recipes
Once formed, gluten free gnocchi can be cooked immediately or frozen for later use. They should be cooked within a day or two for best texture and flavor.
Some tasty ways to use gluten free gnocchi include:
Baked Gnocchi and Sausage Casserole
Combine gnocchi with Italian sausage, marinara sauce, spinach, and mozzarella cheese then bake until hot and bubbly.
Pesto Gnocchi Salad
Toss cooked gnocchi with pesto sauce, cherry tomatoes, fresh mozzarella, basil, and pine nuts.
Gnocchi in Tomato Cream Sauce
Simmer gnocchi in a rich sauce of tomato, cream, Parmesan cheese, and herbs.
Beef Stroganoff with Gnocchi
Cook gnocchi, then add to beef and mushroom stroganoff sauce. Finish with sour cream.
Gnocchi Primavera
Saute gnocchi with fresh spring vegetables like asparagus, peas, and carrots. Toss with lemon and parsley.
Gnocchi with Browned Butter and Sage
Melt butter until browned, then toss with gnocchi, fresh sage, lemon zest, and Parmesan.
Gnocchi with Sausage and Kale
Fry Italian sausage and kale, then mix with gnocchi and tomato sauce. Sprinkle with feta cheese.
Let your imagination run wild with gluten free gnocchi recipes! The fluffy dumplings work well in soups, salads, bakes, and a variety of global cuisines.
Tips for Perfect Gluten Free Gnocchi
Achieving tender, pillowy gluten free gnocchi with great texture takes some finesse. Keep these tips in mind:
- Use very tender, baked or boiled potatoes. Overcooked is better than undercooked.
- Rice potatoes while still warm for better absorption of flours.
- Add flour blend gradually until dough just comes together.
- Handle dough gently without over-mixing to prevent toughness.
- Roll dough into long ovals vs thick rounds to cut more gnocchi pieces.
- Work in batches – only cut as many gnocchi as you plan to cook immediately.
- Use textured board or fork to imprint grooves so sauce clings.
- Boil in small batches and stir gently to prevent sticking.
- Cook just until gnocchi float – 1-3 minutes max.
- Toss immediately with sauce so they don’t get soggy.
Be patient and practice your techniques when learning to make gluten free gnocchi. The results of light, tender dumplings are well worth the effort.
Gluten Free Gnocchi FAQs
Are grocery store gnocchi gluten free?
Most gnocchi sold at standard grocery stores contains wheat flour, which has gluten. Always check the ingredients list since gluten free varieties may be available, either refrigerated or with other frozen items.
Can you make gnocchi without potatoes?
It’s challenging to make gnocchi without potatoes, since they lend the traditional soft, doughy texture. Some alternative bases that may work include sweet potatoes, butternut squash, or cauliflower, combined with gluten free flours. But potato-free gnocchi won’t have quite the same tender bite.
Can you freeze gluten free gnocchi?
Yes, freezing is a great way to preserve homemade gluten free gnocchi for later use. After shaping, arrange gnocchi in a single layer on a parchment-lined baking sheet so they don’t stick. Freeze until solid, then transfer to a freezer bag or storage container. Frozen gnocchi keeps for 2-3 months.
Boil frozen gnocchi directly from frozen state. Just add a couple extra minutes to the cooking time.
Should gnocchi float when cooked?
Properly cooked gnocchi will float to the top of the boiling water when done. The dumplings contain small air pockets that expand and cause them to rise, indicating they are light and pillowy.
If your gnocchi don’t float, the dough may have been too dense. Use less flour next time and handle very gently when shaping to retain a fluffy texture.
Can you overcook gnocchi?
It is possible to overcook gnocchi if boiling too long. The tender dumplings can easily become mushy. Gluten free gnocchi in particular should only boil 1-3 minutes until floating. Test a piece after a minute to check doneness.
For extra protection, undercook gnocchi slightly then finish by simmering in sauce another minute or two to complete cooking without getting soggy.
Conclusion
Gluten free gnocchi opens up tasty possibilities for those on restricted diets. Swapping wheat flour for a blend of gluten free starches creates dumplings with a similar soft, doughy bite. Versatile gnocchi can be served in soups, salads, and sauces for a satisfying gluten free pasta fix.
Be sure to check labels when buying store bought, and experiment with different flours and flavorings when making homemade. With the right techniques, gluten free gnocchi can become a regular staple in your diet.
