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Low-Carb Pumpkin Gnocchi with Cheese & Pesto

4.6 stars, average of 111 ratings

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Who says you can’t have your favourites and eat them on a keto diet? Regular pasta is high in carbs and certainly not keto-friendly. This is a low carb gnocchi alternative using pumpkin instead of potato and a combination of almond, coconut and psyllium husk instead of flour.

Pair that with cream cheese and a rocket and watercress homemade pesto and they’re melt in the mouth delicious! The low carb gnocchi freezes really well too, uncooked for a month.

I like to pair this with chorizo too, but I left it off today for a vegetarian keto option. If you want to reduce the carb count per serving, add some chicken and make six servings instead of four. I hope you enjoy!

Hands-on Overall

Allergy information for Low-Carb Pumpkin Gnocchi with Cheese & Pesto

✔  Gluten free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs10.2 grams
Protein17 grams
Fat52.2 grams
Calories564 kcal
Calories from carbs 7%, protein 12%, fat 81%
Total carbs18.9 gramsFiber8.7 gramsSugars5.3 gramsSaturated fat12.9 gramsSodium447 mg(19% RDA)Magnesium128 mg(32% RDA)Potassium641 mg(32% EMR)

Ingredients (makes 4 servings)

Pumpkin gnocchi:
  • 1 cup + 3 tbsp almond flour (120 g/ 4.2 oz)
  • 1/4 cup coconut flour (30 g/ 1.1 oz)
  • 2 tbsp psyllium husk powder (16 g/ 0.6 oz)
  • 140 g cream cheese (5 oz)
  • 180 g pumpkin such as Hokkaido, diced (6.4 oz)
  • 4 tbsp grated Parmesan cheese or other Italian hard cheese (20 g/ 0.7 oz)
  • 1 medium egg
  • pinch sea salt
  • small bunch asparagus (75 g/ 2.7 oz)
  • 1/4 tsp cracked black pepper
Rocket & watercress pesto:
  • large handful rocket (40 g/ 1.4 oz)
  • large handful watercress (40 g/ 1.4 oz)
  • 5 tbsp extra virgin olive oil (75 ml)
  • 1 clove garlic, sliced
  • 2 tbsp grated Parmesan cheese or other Italian hard cheese (10 g/ 0.4 oz)
  • 1/2 tsp dried chile flakes
  • 3 pieces sun-dried tomato (9 g/ 0.3 oz)
  • 1 tsp lemon juice
  • 1/4 tsp sea salt
  • 3 1/2 tbsp pine nuts (30 g/ 1.1 oz)

Note: Instead of Parmesan, you can use any hard cheese such as Manchego.


  1. Peel and cut pumpkin into 2 1/2 cm (1 inch) cubes (no need to peel if using Hokkaido). Steam for 5 minutes on a medium heat until soft. Dry off in pan for 1 minute so the pumpkin is not wet.
  2. Mash with a fork or blitz to form a puree. If using a food processor, pulse so careful not to over blend. You don’t want it runny like a soup.
  3. Add almond flour, coconut flour, psyllium and salt to a bowl. Stir. Add the mashed pumpkin, cream cheese, 3/4 of the parmesan, egg and salt.
    Low-Carb Pumpkin Gnocchi with Cheese & Pesto
  4. Stir until combined. Roll into ball. It will be a slightly sticky but should not be wet. If too wet add a little more ground almonds.
  5. Place into a food bag. Chill in the freezer for 30 minutes.
    Low-Carb Pumpkin Gnocchi with Cheese & Pesto
  6. Remove from the freezer and cut into 4 pieces. Roll into long sticks on a silicone mat or grease proof paper and cut each stick into 2 1/2 cm (1 inch) pieces. Press the top gently with a fork to give that traditional gnocchi look. Place back in the freezer for 20 minutes to firm up.
    Low-Carb Pumpkin Gnocchi with Cheese & Pesto
  7. Meanwhile make the pesto by blitzing all the ingredients together in a food processor.
    Low-Carb Pumpkin Gnocchi with Cheese & Pesto
  8. Heat a cast iron skillet or a non-stick frying pan with 1 tbsp of oil or butter. Gently Sauté the gnocchi for 1 – 2 minutes. (Don’t overcrowd the pan, do this in batches so they don’t break up.)
  9. Remove from the pan and allow to firm up slightly.
    Low-Carb Pumpkin Gnocchi with Cheese & Pesto
  10. Add the asparagus to the frying pan. (Option to steam for 2 minutes.) Sauté for 1- 2 minutes until el dente stir through the pesto to warm up and carefully mix through the gnocchi.
  11. Serve with the remaining parmesan and cracked black pepper. Tastes best fresh, but can be stored in the fridge for 1 day or gnocchi frozen for 1 month. Low-Carb Pumpkin Gnocchi with Cheese & Pesto

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Almond flour (blanched ground almonds, almond meal)
2.6 g6.4 g15.8 g177 kcal
Coconut flour, organic
0.8 g1.3 g1.1 g28 kcal
Psyllium husk powder
0.4 g0.1 g0 g2 kcal
Cream cheese, soft (full-fat)
1.1 g2.5 g9.8 g86 kcal
Pumpkin, fresh
2.7 g0.5 g0 g12 kcal
Parmesan cheese
0.2 g1.8 g1.3 g20 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g1.4 g1 g16 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Asparagus, fresh
0.3 g0.4 g0 g4 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Rocket (arugula), fresh
0.2 g0.3 g0.1 g3 kcal
Watercress, fresh
0.1 g0.2 g0 g1 kcal
Olive oil, extra virgin
0 g0 g16.9 g149 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Parmesan cheese
0.1 g0.9 g0.6 g10 kcal
Peppers, chile (chili), flaked and dried, spices
0.2 g0.1 g0.1 g2 kcal
Sun-dried tomatoes (in oil, drained)
0.4 g0.1 g0.3 g5 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pine nuts
0.7 g1 g5 g50 kcal
Total per serving
10.2 g17 g52.2 g564 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (6)

Hi. Is it possible to do these without coconut?

Hi Anne, I think you could. The rule of thumb is to use 1 cup of almond flour for every 1/4 to 1/3 cup of coconut flour. Another option would be to use lupin flour, I'd say 1/2 cup (just a guess).

Hi I was wondering if you could use canned pumpkin instead of the fresh. It’s pretty hard to find pumpkin where I am at, but I can find a nice organic pumpkin purée. Many thanks.

Absolutely! An equivalent amount of pumpkin puree will work just fine.

Can you boil the gnocchi instead of frying them?

Hi Diane, I tried boiling them a few weeks ago (similar recipe) and the result wasn't so good as they got really soggy. You could bake them instead but I'd avoid boiling them.