My Gluten Free Cheesy Gnocchi and Spinach Bake Recipe (low FODMAP) (2024)

FAQs

Is gnocchi high in fodmap? ›

Traditional gnocchi made with regular potatoes and flour is not considered low FODMAP. However, there are alternatives available for those following a low FODMAP diet, such as using low FODMAP flours or making homemade gnocchi using low FODMAP ingredients.

While the primary ingredient in gnocchi is potatoes, flour is typically used as a binder in traditional gnocchi so this makes them definitely NOT gluten-free. However, if you need to eat gluten-free and you love gnocchi, not all hope is lost!

Nutritional Value

Believe it or not, regular pasta is actually more carb-heavy than gnocchi, coming in at around 2 times the amount of carbs per serving. Gnocchi is also notorious for having a lot more sodium, with over 200 grams of it per serving. Regular pasta doesn't have nearly as high of a sodium content.

Without wheat flour to bring stretchy gluten to hold the gnocchi together, starchy potatoes provide the structure that we need. So be sure to select russet or Idaho potatoes for the recipe. To further ensure the gluten-free gnocchi hold together during cooking, you need to bake, not boil, the potatoes.

Even if you don't have celiac disease, you may have difficulty eating foods made with gluten-containing grains. That could be because they contain fructans, ​a type of FODMAP that is bothersome for many people with IBS. Gluten-containing foods include many popular items like pasta, bread, and baked goods.

Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

However, almond flour alone is too brittle and will turn out gritty and fall apart in boiling water. That's why we add tapioca flour/starch and sweet rice flour to bind the gnocchi together. Sweet rice flour gives it the pliability reminiscent of traditional gnocchi, and tapioca flour adds loft and fluffiness.

While it's technically categorized as an Italian dumpling, gnocchi is the perfect substitute for pasta. TJ's cauliflower version is gluten-free, like most gnocchi varieties, but it's also egg-free, making it uber allergy-friendly.

Due to the smaller and denser nature of gnocchi, it is more likely that you will end up eating bigger portions than if you chose regular pasta. Although all foods can be part of a healthy diet in moderation, if you are trying to lose weight opt for other options than gnocchi or pasta.

Why do Italians eat gnocchi? ›

Gnocchi, a substantial, high-calorie dish, was prepared on Thursday in anticipation of Friday, when, according to Catholic tradition, people fasted, abstaining from meat. On Friday, Romans traditionally ate fish-based dishes, such as chickpeas and cod, a dish still served on Fridays in the old-fashioned Roman taverns.

The ingredients are: kale, potato starch, chickpea flour, sea salt and extra virgin olive oil. From a nutrition standpoint these are pretty decent numbers. The sodium is a little high, but there is a good amount of fiber and protein.

Cauliflower Gnocchi: the Trader Joe's version is my go-to, but other brands have come out with a similar product, and there are tons of recipes for cauliflower gnocchi online.

Yes, traditional pesto is naturally gluten-free, but always read the label and check that the sauce is not made from wheat, spelt, or barley, all of which contain high levels of gluten. There is absolutely no reason why a pesto should contain gluten, and we're yet to identify any that do.

Orzo is typically made from wheat flour and is not gluten-free. However, there are gluten-free varieties available.

Therefore, gnocchi can be a healthier option if chosen carefully. On the other hand, gnocchi without flour or eggs are easier to digest, but can have a higher satiety index. So decoding nutrition facts labels can help you make the right choice!