Pillowy soft, mouth watering, vegan pumpkin gnocchi made from scratch! This step by step guide will take you from raw pumpkin (or use canned puree) and whole wheat flour, to unbelievably delicious homemade gnocchi.
This recipe was originally published in November 2019. It has been updated for content and photos.
As an added bonus, this recipe for pumpkin gnocchi is far healthier than traditional potato gnocchi.
What makes this version healthier?
- Pumpkin is lower in calories (LESS than half!) and carbs than potatoes! But even so, it’s surprisingly filling.
- Pumpkins are nutrient dense, rich in Vitamins A, C and potassium.
- Using whole wheat flour makes it a wholesome choice, compared to refined, white flour. Since white flour is stripped of its fiber during processing, whole wheat offers a fiber rich option.
How to make it
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
All you need is two ingredients. Whole wheat flour (or use unbleached white flour if preferred) and pumpkin puree.
How to make your pumpkin puree
If you are roasting the pumpkin yourself, begin by preheating your oven to 400 degrees roast, and line a large baking tray with parchment paper.
Then slice your pumpkin in half, lengthwise, scoop out the seeds and place cut side up on your tray. Sprinkle with salt and pepper and roast until a fork easily pierces the pumpkin, approx. 45 minutes.
Once your pumpkin is cooked, scoop out the flesh and puree in a food processor or blender to make it smooth. You may need to work in batches, so transfer each batch to a large bowl as you’re working.
Measure out 2 cups of puree to use for your vegan pumpkin gnocchi. Alternatively you may use store bought canned pumpkin puree.
How to prepare your dough
Combine the flour and pumpkin puree in a large bowl. (photo 1)
Then transfer the mixture to a large floured cutting board. Knead until a soft dough forms, about 1-2 minutes. (photos 2-3)
NOTES: Continue adding flour to your board as you knead the dough, to prevent sticking. Sprinkle flour on your hands, as needed to prevent sticking as the texture will be sticky. But don’t go overboard or the gnocchi will be too firm.
How to make your gnocchi
Use a floured rolling pin to roll out and flatten your dough into a round or oval shape that is about half an inch thick. (photo 4)
Then, use a sharp knife, sprinkled with flour to cut the dough into one inch strips. (photo 5)
Now cut each strip into half inch pieces to make your gnocchi. Lightly sprinkle the gnocchi with more flour after cutting. (photo 6)
NOTES: Keep flour handy and continue sprinkling some on the pin and cutting board, if needed to prevent sticking. Also sprinkle the knife with flour after every few cuts or so.
OPTIONAL: Use a floured gnocchi board or a large fork to gently press and roll each of your gnocchi down to make grooves as shown below. (photos 7-8)
Transfer the prepared gnocchi to another large board or parchment lined tray in a single layer. Do not stack or place in a bowl! The dough is sticky, so keep them in a single layer to dry up slightly and prevent sticking when cooking. (photo 9)
NOTES: Add more flour to your gnocchi board or fork every so often to prevent sticking. If you prefer to skip making the ridges, it will not affect the overall outcome or flavour. It is traditionally made this way, but not necessary.
Set the gnocchi aside and prepare your marinara of choice and bring a large pot of salted water to boil. Cook the gnocchi until tender.
NOTE: These vegan pumpkin gnocchi take longer to cook than traditional potato versions and won’t be fully cooked when they float to the top. Check for doneness by testing tenderness with a fork.
What sauce is best?
I’ve tried this whole wheat gnocchi recipe with both, tomato sauce, and vegan Alfredo sauce. Both are absolutely fantastic!
For a creamy sauce, go with Alfredo.
For a traditional tomato sauce, you may make your own or purchase your favourite brand.
Or, if you want a Bolognese style sauce, I highly recommend my cauliflower Bolognese.
And finally, don’t forget to sprinkle your delicious homemade gnocchi with some vegan Parmesan cheese, no matter which sauce you choose.
Pumpkin Gnocchi FAQ
Since gnocchi are quite filling, keep your portions on the smaller side. Enjoy with a light side such as a green salad, zucchini or air fried mushrooms.
Yes, absolutely. Once the gnocchi are prepped, you may keep at room temperature for up to 2 hours. If you’re not cooking them within that time frame, refrigerate for 1-2 days, but keep them in a single layer in your fridge
Your cooked vegan pumpkin gnocchi will keep refrigerated for 2-3 days. Just reheat and enjoy.
Yes, gnocchi freeze well, BEFORE cooking. Freeze in a single layer until solid, approx. 3 hours. Then transfer to a zip top bag or freezer safe container until ready to cook. You may keep frozen for up to 3 months. Make sure to cook from frozen, DO NOT THAW or they will stick together.
Expert Tips
- A 3 lb pie pumpkin will produce approx. 2 cups of pumpkin puree which is what is needed for this recipe. If you have extra, refrigerate or freeze it to use in another recipe. Use only 2 cups for this recipe, or increase the flour to compensate the difference if you want to use more.
- Keep extra flour handy while you work. You’ll need it to sprinkle your cutting board or work surface, your hands, rolling pin, knife, etc.
- Make sure to keep your gnocchi in a single layer once prepared to prevent them from sticking to one another.
- To save time, you may use 2 cups of canned pumpkin puree and skip roasting the pumpkin with similar results.
- If you don’t have a gnocchi board and don’t want to use a fork to make the ridges, you may skip this step entirely. The ridges are cosmetic and will not affect the outcome or flavour of your gnocchi.
- Pumpkin gnocchi take longer to cook than potato gnocchi. They are not ready when they float to the top. Keep an eye on them while cooking and start checking tenderness levels around the 12 minute mark.
More vegan Italian dishes you’ll love!
- Vegan Pasta e Fagioli
- Mushroom Risotto Burger
- Vegan Baked Pasta
- Lasagna Stuffed Portobello Mushrooms
- Vegan Penne Alla Vodka [Healthier Than Grandma’s!]
- Pasta Aglio e Olio (Pasta w/ Garlic & Oil)
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Buon appetito,
Rosa
Equipment
-
Large cutting board
Ingredients
- 3 pound pie pumpkin or 2 cups of pumpkin puree
- 3-3 ¼ cups whole wheat all purpose flour or unbleached white flour
- 1 teaspoon sea salt
Optional Garnish
- tomato sauce or marinara sauce of choice
- Alfredo sauce
- Vegan Parmesan Cheese
Instructions
Making you pumpkin puree (optional)
- Preheat your oven to 400 degrees roast and line a baking tray with parchment paper.
- Cut your pumpkin in half, lengthwise and scoop out the seeds. Place them cut side up on your tray. Sprinkle with salt and pepper and roast until a fork easily pierces the pumpkin flesh, approx. 45 minutes, then remove from the oven.
- Scoop the pumpkin from the skin and transfer to a food processor or blender and process until smooth. Work in batches, as needed. Measure 2 cups of puree and set aside.
Preparing your gnocchi
- In a large bowl, mix 2 cups of pumpkin puree with 3 cups of whole wheat flour and the salt. Once combined, transfer to a large floured cutting board or clean work surface.
- Continue kneading with your hands, adding flour to your surface and hands as needed to prevent sticking. The dough should be a little sticky, this is normal. Add up to ¼ cup additional flour, if needed to prevent sticking. But again, a little sticky is okay! Be mindful not to add too much flour, or the gnocchi won't be soft.
- Use a rolling pin to roll your dough into a round or oval shape that's approx. half inch thick.
- Then use a large knife, sprinkled with flour to slice the dough into 1 inch strips.
- Then cut each strip into roughly half inch pieces. Sprinkle the pieces with more flour as you cut them, to prevent sticking.
- Optional: Use a floured gnocchi board or large fork to gently press and roll each gnocchi down to make ridges. Re-flour your board or fork often to prevent sticking.
- Place the prepared gnocchi in a single layer on another large cutting board or tray lined with parchment paper. If you'll be cooking your gnocchi within 2 hours, you may leave them at room temperature. Otherwise follow the storage directions in the notes below.
Cooking the gnocchi
- Bring a large pot of salted water to boil. Then cook your gnocchi until tender, approx. 15-18 minutes. Serve with your favourite marinara sauce, Alfredo sauce or Bolognese.
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