Low FODMAP Gnocchi Recipe

This pillowy soft Low FODMAP Gnocchi Recipe is made with starchy potatoes, gluten-free flour, and a touch of nutmeg, ready in just 45 minutes. Watch closely as the delicate dumplings gently bob to the surface of the boiling water, signaling they are perfectly tender. I love how this simple dough delivers a comforting Italian dinner without any digestive stress.

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The Secret To Getting It Right

I used to avoid making homemade gluten-free pasta because I feared dealing with a sticky, unmanageable mess, but this gnocchi changed my mind. My first attempt failed because I boiled the potatoes, introducing too much water and resulting in a dough that required excess flour to handle.

The lesson I learned is that baking or steaming the potatoes is non-negotiable for the right texture. keeping the potatoes dry means you incorporate less flour, ensuring your dumplings stay light and airy rather than turning into dense, rubbery bullets.

Low FODMAP Gnocchi Recipe Ingredients

• 2 lbs Russet potatoes (or Yukon Gold)
• 1 ½ cups Gluten-free all-purpose flour (plus extra for dusting)
• 1 large Egg, lightly beaten
• 1 tsp Sea salt
• ¼ tsp Ground nutmeg
• 2 tbsp Garlic-infused olive oil (optional, for tossing)

How To Make Low FODMAP Gnocchi Recipe

1. Bake Potatoes: Preheat your oven to 400°F (200°C), pierce the potatoes with a fork, and bake directly on the rack for 60 minutes until tender.
2. Rice Potatoes: Slice the hot potatoes open, scoop out the flesh, and pass it through a potato ricer or food mill into a large mixing bowl.
3. Mix Dough: Make a well in the center of the mashed potatoes, add the egg, salt, nutmeg, and half the flour, then mix gently by hand.
4. Knead Gently: Gradually add the remaining flour until a soft, slightly tacky dough forms, being careful not to overwork it.
5. Shape Dumplings: Divide the dough into four sections, roll each into a ¾-inch thick rope on a floured surface, and cut into 1-inch pieces.
6. Cook Gnocchi: Drop the gnocchi into a large pot of salted boiling water and cook for 2-3 minutes until they float to the top.

Recipe Tips

• Use a Ricer: Mashing by hand often leaves lumps, but a ricer ensures the potatoes are fluffy and smooth, which is crucial for light gnocchi.
• Work While Warm: The dough comes together much easier when the potatoes are still warm, so don’t let them cool completely before mixing.
• Don’t Over-Knead: Gluten-free dough can get tough if handled too much, so stop mixing as soon as the ingredients are combined.
• Test One First: Boil a single dumpling before cooking the whole batch to check if the dough holds together or needs a dusting more flour.

What To Serve With Gnocchi

These dumplings pair beautifully with a simple brown butter and sage sauce, which adds richness without high FODMAP ingredients. For a heartier meal, toss them in a homemade low FODMAP tomato sauce using garlic-infused oil and fresh basil. A side of steamed green beans or a crisp arugula salad with lemon vinaigrette completes the dinner.

How To Store

You can store cooked gnocchi in the refrigerator for up to 2 days in an airtight container. For longer storage, freeze the uncooked formed dumplings on a baking sheet until solid, then transfer them to a freezer bag for up to 2 months. Cook frozen gnocchi directly in boiling water without thawing.

FAQs

• Can I use sweet potatoes instead?
  Yes, sweet potatoes work well, but they often have higher moisture content. You may need to increase the flour slightly to get a workable dough.
• Why did my gnocchi dissolve in the water?
  This usually happens if the potatoes were too wet or there wasn’t enough egg and flour to bind the mixture. Baking the potatoes helps prevent this issue.
• Is this recipe vegan?
  It contains egg, but you can try using a flax egg or a commercial gluten-free egg replacer. The texture might be slightly denser without the real egg.
• What flour blend is best?
  A standard gluten-free all-purpose blend usually works best (like Bob’s Red Mill 1-to-1). Avoid blends with high bean flour content as the flavor can be overpowering.

Nutrition

• Calories: 285
• Total Fat: 2g
• Saturated Fat: 0.5g
• Cholesterol: 45mg
• Sodium: 600mg
• Total Carbohydrate: 62g
• Protein: 6g

Try More Recipes:

• Low FODMAP Glazed Ham Recipe
• Low FODMAP Fried Rice Recipe
• Low FODMAP Chicken Tenders Recipe