Is It Healthy? Trader Joe’s Mega-Popular Cauliflower Gnocchi

Cauliflower gnocchi
Photo Credit: Trader Joe's

Updated Oct 14, 2019 @ 12:40 pm

Trader Joe’s cauliflower gnocchi has been the sweetheart of the health world lately. Just about everyone who’s even just a little bit health conscious or simple curious has been running to the store to pick up a bag or two to try. Before everyone gets ahead of themselves, though, is it even a nutritious choice? As a registered dietitian, this is something I’ve wondered since the moment bags hit the shelves. It turns out a lot of you want to know this, too, because there are lots of questions being asked on the internet. Here are the 5 most common nutrition-related questions and the answers you need:

Is Trader Joe’s Cauliflower Gnocchi Healthy?

According to Trader Joe’s, their gnocchi is made of about 75% cauliflower. The rest is a mix of cassava flour (a gluten-free flour made from cassava, also called yuca, root), potato starch, olive oil, and sea salt. Therefore, it’s a gluten-free product. 1 cup contains 140 calories, 3 grams of total fat, and 460 milligrams of sodium. 1 cup of standard frozen potato gnocchi, however, contains 360 calories, less than 1 gram of total fat, and 253 milligrams of sodium.

So, compared to potato gnocchi, cauliflower gnocchi is lower in calories but higher in fat and sodium. Cauliflower gnocchi also has the added benefit of being a serving of vegetables, which means it’s a good source of fiber. 1 cup contains 6 grams of fiber instead of the 2 grams found in potato gnocchi. All in all, how healthy it is depends on your dietary needs.

If you’re being calorie conscious, are looking for an easy way to get more vegetables into your diet, or need a gluten-free substitute for regular potato gnocchi, which typically contains wheat flour, it might be a good choice for you. Though if you’re watching you sodium intake, you may want to be cautious.

How Many Carbs are in Trader Joe’s Cauliflower Gnocchi?

Since cauliflower is replacing potatoes, this gnocchi contains less starch and therefore is lower in carbohydrates. 1 cup of cauliflower gnocchi contains 22 grams of carbs, or 16 grams of net carbs, since it’s a good source of fiber (6g per serving). Standard frozen gnocchi contains 76 grams of carbs.

Is Trader Joe’s Cauliflower Gnocchi Keto-Friendly?

The keto diet focuses on limiting carbohydrates and increasing fat consumption. While Trader Joe’s cauliflower gnocchi is much lower in carbohydrates than potato gnocchi, it still may be too high in carbs for stringent keto followers, since on the diet, it’s recommended that most people consume less than 50 grams of net carbs per day and on most days, aim to be closer to 20-30 grams per day. A serving of cauliflower gnocchi contains 16 grams of net carbs, so it may be too much for you depending on how much you eat and how you structure your meals.

Is Trader Joe’s Cauliflower Gnocchi Whole30 Compliant?

Cauliflower gnocchi is indeed Whole30 compliant. It’s free of sugar, dairy, grains, and preservatives, so it can be consumed if you follow this diet. Of course, you’ll want to be sure the sauce you’re using is Whole30-friendly, too.

Is Trader Joe’s Cauliflower Gnocchi Vegan?

Yes, Trader Joe’s cauliflower gnocchi is also vegan, since it doesn’t contain any eggs or other dairy. Again, you’ll want to toss it with vegan ingredients, so sprinkling it with Parmesan is out.