Fody's Low FODMAP, Gluten-Free Gnocchi


Prep Time: 15 minutes

Chilling Time: 1 hour

Cooking Time: 5 minutes

Makes 4 servings

Description of Fody's Low FODMAP, Gluten-Free Gnocchi

Making gluten-free gnocchi from scratch might sound daunting, and we know it won’t be familiar to most, but we are excited to show you how easy this low FODMAP gnocchi recipe really is. It all begins with a baked potato! The starchy texture and the fact russet-style potatoes contain no FODMAPs, makes them a perfect candidate.

Combine potatoes with egg, some butter, and gluten-free flour to make the pasta dough. While rolling them down the curved back of a fork is not necessary, the technique creates little ridges that hold onto the yummy Fody pasta sauce. You can choose whichever low FODMAP pasta sauce you like; for this gnocchi recipe, we used Fody's onion-free, garlic-free, gluten-free Tomato Basil Pasta Sauce.

Fody's Low FODMAP, Gluten-Free Gnocchi Ingredients

  • 2-pounds (910 g) russet baking potatoes, about 4 large; scrubbed well
  • 1 large egg, well beaten
  • 2 tablespoons unsalted butter, melted (lactose-free butter optional)
  • 1/2 teaspoon kosher salt
  • 1 cup (145 g) Low FODMAP gluten-free flour all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour (make sure your blend contains xanthan gum), plus extra as needed
  • 1, 19.4-ounce (550 g) jar of Fody Pasta Sauce - Marinara, Tomato & Basil or Arrabbiata
  • Grated Parmesan Cheese (up to 40g)
  • Freshly ground black pepper

Directions for Fody's Low FODMAP, Gluten-Free Gnocchi

Preheat your oven to 400°F (200°C). Pierce the potatoes in several places, place directly on oven rack, and bake for about 45 minutes to 1 hour or until cooked all the way through. Your gluten-free gnocchi should feel soft if squeezed and a sharp knife should go in easily when inserted. Cool until you can handle them, then peel and place cooked potato flesh in a big mixing bowl. Mash until as smooth as possible. If you have a potato ricer or food mill, press the cooked potato through and into the mixing bowl. Mix in the egg, butter, and salt, cover bowl with plastic wrap and refrigerate until cool, about 1 hour.

Remove plastic wrap, add gluten-free flour and mix very well using a sturdy wooden spoon, then switch to using your hands to make sure that everything is very well combined. Squeeze the dough together in your palm; it should hold together. If it does not, simply add more gluten-free flour, a small amount at a time.

Scoop up small handfuls of pasta dough at a time and roll on your work surface into ropes about 3/4-inch (2 cm) thick, then cut gnocchi into 1 1/4-inch (3 cm) lengths. Roll each gnocchi down the back of the tines of a fork to create ridges (all the better to hold the low FODMAP pasta sauce).

Bring a large pot of salted water to a boil.

Meanwhile, heat Fody Pasta Sauce in a small saucepan, until very hot.

Boil the gnocchi in 2 batches, only adding as many to the pot so that they have room to move around. Cook for about 2 to 3 minutes or until they rise to the top and are cooked through. Remove with a slotted spoon and move to a colander. Repeat with remaining gnocchi.

Serve immediately topped with Fody Pasta Sauce and up to 40 grams Parmesan cheese (the recommended low FODMAP serving size) and pass the pepper mill.

Congratulations, you just made your own low FODMAP, gluten-free gnocchi from scratch!

About the Chef


Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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