Every fall, pumpkin takes over. Pies, lattes, candles. But here’s the version your gut and your muscles have been waiting for.
These gluten-free, low-FODMAP pumpkin gnocchi turn your favorite fall flavor into a meal that powers recovery, supports digestion, and fills your kitchen with that warm, cozy aroma of the season. Think comfort food that’s light, balanced, and full of strength-building goodness.
Ingredients:
- 1 cup canned pure pumpkin purée (no added sugar)
- 1 ½ cups gluten-free all-purpose flour (with xanthan gum)
- 1 tablespoon garlic-infused olive oil (FODMAP-friendly)
- 1 large egg
- ½ teaspoon sea salt
- ½ teaspoon ground nutmeg
- ¼ teaspoon cinnamon
- Fresh black pepper to taste
- 1 tablespoon chopped fresh sage or ½ teaspoon dried sage
- 1 tablespoon vegan butter or lactose-free butter alternative
- 2 tablespoons grated lactose-free Parmesan or nutritional yeast
How to Make It:
- Mix the dough. In a large bowl, combine pumpkin purée, egg, salt, nutmeg, and cinnamon. Gradually add gluten-free flour, stirring until a soft dough forms. It should be slightly tacky but not sticky.
- Shape the gnocchi. Lightly flour your surface, roll the dough into ropes, and cut into bite-sized pieces. Press gently with a fork to create that classic gnocchi texture.
- Cook to perfection. Bring a pot of salted water to a boil. Drop gnocchi in batches and cook until they float to the top, about 2 to 3 minutes. Scoop them out with a slotted spoon and set aside.
- Crisp it up. Heat garlic-infused olive oil and vegan butter in a skillet over medium heat. Add cooked gnocchi and sage. Sauté until golden brown and lightly crisp on the outside.
- Finish strong. Sprinkle with nutritional yeast or lactose-free Parmesan, season with pepper, and serve warm.
Quick Tips
- Use pure pumpkin purée, not pumpkin pie filling.
- Don’t overwork the dough; gentle handling keeps the gnocchi soft.
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Keep portions low-FODMAP by sticking to ½ cup cooked gnocchi per serving.
- Store leftovers in the fridge for up to 3 days and reheat gently in a skillet.
- After cooling, sprinkle Tomorrow’s Nutrition Sunfiber on top for a gut-friendly fiber boost that supports digestion and balanced energy. Adding it to hot food will lessen its fiber benefits.
Bring the Power of Pumpkin to Your Plate
This Gluten-Free Pumpkin Power Gnocchi proves that comfort food can fuel your goals instead of slowing you down. It’s light, nourishing, and packed with the nutrients your body craves after a long workout or a busy fall day.
So grab that can of pumpkin, roll up your sleeves, and cook up a cozy meal that builds strength and supports your gut from the inside out. Your body will thank you, and your taste buds won’t believe something this good is actually good for you.
Snap a photo, tag @tmrwsnutrition, and share your pumpkin-fueled power meal using #EatCleanWithTomorrowsNutrition.