Lemon Parmesan Cauliflower Gnocchi (Air Fryer and Oven Options)

Trader Joe’s. Did we just give you goosebumps? Honestly, we cannot say enough good things about Trader Joe’s, but one of our FAVORITE products they offer is their Cauliflower Gnocchi (don’t walk, run! to get a bag if you have never tried it). It is a gluten free staple but after scouring the internet, we struggled to find a favorite way to prepare it. Naturally, we made our own, and present to you… Lemon Parmesan Cauliflower Gnocchi!

Can you pick a single product at Trader Joe‘s that you love? No? We can’t either. There are so many amazing options and tasty treats constantly making their way into the store’s rotation. Everything but the Bagel Seasoning? YES. Our Low Carb Gluten Free Bagels are our favorite recipe with that magic spice! One we always go back to though, as long as it is in stock, is the Cauliflower Gnocchi. Is Trader Joe’s Cauliflower Gnocchi healthy? Well, that is a relative question, as with any health food.

Some Cauliflower Gnocchi Facts

Cauli gnocchi’s first ingredient is cauliflower, which means it has the benefit of being a serving of vegetables and high in fiber. The rest of the gnocchi ingredients are a mix of cassava flour (a gluten free flour made of cassava or yuca root), potato starch, olive oil, and sea salt. When you breakdown the gnocchi, one cup contains 140 calories, and 3 grams of total fat. We like the Cauliflower Gnocchi because it feels like ‘fake pasta’ – yes, that sounds sad, but being gluten free is hard in the pasta department! These are a great thing to pair with marinara sauce as well if you are craving that texture and taste.

Cauliflower Gnocchi is gluten free, which for us is a huge win. We did a little extra digging, and learned that this product is also vegan (although this recipe is NOT vegan as it uses dairy) and is also Whole 30 compliant since it is free of sugar, dairy, grains, and preservatives on its own. Maybe this recipe is not a snack you will eat every single day because it is high in sodium, but all things considered, we think this is pretty healthy- and delicious- food!

Ingredients for the lemon parmesean gnocchi
Ingredients for cauliflower gnocchi
Gnocchi fresh out of the air fryer
Freshly grated Parmesan cheese melts right into the gnocchi
Parmesan cheese on the gnocchi
Lemon cauliflower gnocchi
Trader Joe's Lemon Parmesan Cauliflower Gnocchi

Lemon Parmesan Cauliflower Gnocchi

Lemon Parmesan Trader Joe's Cauliflower Gnocchi is a delicious twist on the perfect cauli gnocchi
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Appetizer
Cuisine American
Servings 2 servings
Calories 270 kcal


  • Air fryer (optional)
  • Small mixing bowl


  • 1 bag Trader Joe’s Cauliflower Gnocchi
  • 1/2 lemon (juiced)
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 cup  cup grated parmesan cheese (highly recommend freshly grating it)


  • Air fryer method: In an air fryer, arrange frozen cauliflower gnocchi in the basket. Set at 400 for 10-15 minutes, or until golden brown. Shake the basket halfway through.
  • Oven method: Preheat oven to 425 degrees and line a baking sheet with parchment paper. Arrange frozen cauliflower gnocchi in an even layer on the prepared pan and bake for 20-25 minutes, or until golden brown, flipping halfway through.
  • Place cooked gnocchi in a mixing bowl with lemon juice and olive oil. Stir until fully coated. Add in salt, pepper and parmesan cheese. Toss until fully coated and enjoy!


Amount Per Serving: Calories: 270, Total Fat: 14g, Saturated Fat: 3g, Cholesterol: 11mg, Sodium: 1382mg, Total Carbohydrates: 29g, Dietary Fiber: 8g, Total Sugars: 0g, Protein: 6g 
Keyword cauliflower gnocchi, trader joes

Let us know how much you love Cauliflower Gnocchi and this recipe in the comments below!


Amanda and Christina

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Sign Up to Get Recipes Straight to your Inbox!
Sign up to get A Healthy Hint's latest recipes!
%d bloggers like this: