Go Back Email Link
+ servings
air fried cauliflower gnocchi

Trader Joe’s Cauliflower Gnocchi Air Fryer Recipe

Summer Yule
This air fryer cauliflower gnocchi recipe makes crispy gnocchi with no mush.
5 from 1 vote
Cook Time 20 mins
Total Time 20 mins
Course Side Dish
Cuisine American, Italian
Servings 2
Calories 175 kcal



  • Mist your air fryer basket or air fryer tray with cooking spray. Place the frozen gnocchi in a single layer on the tray. Spray the gnocchi well with the cooking spray. 
  • Put tray with gnocchi in top rack of the air fryer oven. Air fry for 10 minutes at 400°F (200°C). Flip the gnocchi and air fry 9-10 more minutes at 400°F (200°C).
  • Serve with sauce, if desired.


This is a level 3 recipe (weight maintenance and active lifestyles). Cauliflower gnocchi is a veggie-rich snack or side dish. Like all items with flour, it gets the bump to level 3.
How healthy is Trader Joe’s cauliflower gnocchi? The answer to this question depends on what your health goals are. According to Trader Joe’s, their gnocchi is 75% cauliflower, and the rest is flour, starch, and oil (plus salt). 
One cup of cauliflower (cooked from frozen) is only 34 calories and 1.8 grams of net carbs. One cup of cauliflower gnocchi is 140 calories and 16 grams net carbs. Starches, flour, and oils can add a lot of calories to food without adding a lot of volume.
If you have a weight loss goal, lightly seasoned cauliflower will (in general) be a better choice than cauliflower gnocchi. It’s lower in calories, net carbs, and sodium. However, it’s definitely possible to incorporate gnocchi into meals that may support weight loss. 
I would consider cauliflower gnocchi to be a starchy side dish and add more protein and non-starchy veggies to the plate. Grilled chicken breast and garden side salad are two examples to help you create filling, low calorie meals.
Is cauliflower gnocchi healthier than potato gnocchi? Cauliflower gnocchi is (in general) a better choice than potato gnocchi if you’re looking for lower carb and lower calorie options.
Per Cronometer, one cup of potato gnocchi has 250 calories and 30 grams net carbs. You save over 100 calories and 14 grams net carbs per cup when you choose Trader Joe’s cauliflower gnocchi instead.
Nutrition information is for half of a 12-ounce bag of Trader Joe’s cauliflower gnocchi. Nutrition information may vary depending on your portion size and the brand of cauliflower gnocchi you use.


Calories: 175kcalCarbohydrates: 27.5gProtein: 2.5gFat: 4gSaturated Fat: 1gSodium: 575mgPotassium: 263mgFiber: 7.5gCalcium: 5% DVIron: 7.5% DV
Want to watch a video?Subscribe to our YouTube channel!