Do you want to reduce your carbohydrate intake without giving up anything? Then you'll love these low carb gnocchi! I serve them with fresh sage, olive oil and parmesan.
Super tasty, quick to prepare, with lots of protein and completely few carbohydrates - That sounds like the perfect recipe, doesn't it? 🥰😊
What I have just described to you is my favorite recipe for low carb gnocchi.
If you haven't dared to try dumplings before because of all the carbs, you can now give them a go. The recipe is incredibly tasty with quark and eggs.
You can do it with very many sauces and dips combine. However, my favorite is and remains a quick mixture of Sage and Olive oil. Top with a little freshly grated Parmesan and a pinch of sea salt. Yummy! 😋
And the best thing about it: this low carb gnocchi recipe can easily hold a candle to normal gnocchi. To be honest, I think the quark dumplings are even better than the ones made from wheat and potato dough.
So that the gnocchi are low carb and not carbohydrate bombs, renounce I simply click on Potatoes, Flour and Semolina. Instead I use Curd and a binding agent that should not be missing in the kitchen: guar gum. But if you don't have any to hand, don't worry - I'll tell you some great alternatives!
Fancy even more low carb? Low carb pizza!
Table of contents
Why is it worth making low carb gnocchi yourself?
I love gnocchi - they are on my menu about every two weeks. However, there is one big disadvantage with potato dumplings - they contain a huge amount of carbs.
No wonder, since potatoes, flour and then semolina are also used here. Absolutely unsuitable for anyone who is in the process of reducing carbohydrates and wants to eat healthier.
There are now three options:
- Do without it altogether,
- Buy low carb gnocchi or
- Simply make your own gnocchi
I would like to rule out option 1 straight away - that really can't be a solution. Buying low carb gnocchi would be an option - but they are very expensive. Just the other day I saw some in the supermarket that cost 20 euros per kilogram. In comparison: conventional gnocchi cost 2 euros per kilogram.
Store-bought gnocchi also contain additives to keep them fresh for longer - from acidity regulators to preservatives and emulsifiers. 🙅♀️ No, thank you!
So there's only one thing left to do: make your own low carb gnocchi. And fortunately, it's not as complicated as it sounds.
You need to know this:
Preparation is quick and easy, but you should allow enough time. The dough needs to rest before you can process it further. For me, this is a typical meal that you prepare after work for the next day or, of course, at the weekend.
What ingredients do I need to prepare low carb gnocchi?
Normally, the little dough dumplings are packed with carbohydrates. Potatoes, flour and semolina, which are needed for the dough, are to blame.
Let's take a look at the ingredients. I'll also tell you how you can replace guar gum!
Cottage cheese gnocchi
The main ingredient in the dumplings is quark. It makes the low carb gnocchi juicy and ensures that they are real protein bombs. As the saying goes: quark makes you strong 😅
Low-fat quark contains just 67 calories per 100 grams. It fills you up for a long time, helps you lose weight and makes your muscles grow if you are in training.
If you don't have any quark to hand, you will unfortunately have to go shopping. There is no ingredient you can use to replace it.
Guar gum as a binder
Quark alone makes the gnocchi dough do not stick together. They would be in the water disintegrate. That's why I use guar gum.
Guar gum is a Binderthat is not only used for low carb gnocchi. If you want to follow a low-carb diet, you should always have it to hand. It is used in almost all low carb recipes that require a binding agent.
Guar gum is also often used as Gelatine substitute used.
Guar gum has 180 calories per 100 grams. That may sound like a lot, but don't worry: we only need very little of it. This flour can bind lots of water and is therefore the perfect gelling agent. I use 5 tbsp of it.
Low carb gnocchi without guar gum:
Don't have guar gum? Then replace it with:
- 25 g locust bean gum
- or 15 g psyllium husk powder and 30 g locust bean gum
However, guar gum has a different consistency to locust bean gum and psyllium husk powder. You may therefore need a little more or less locust bean gum. It's best to try it out with 1-2 gnocchi and cook them. If they fall apart, you will need more binding agent.
It makes no difference to the taste.
You'll love these zucchini pizza bites!
Eggs in the low carb gnocchi
The final step is eggs. As soon as the dough is heated in water, they ensure that it sets properly. The egg yolk adds a bit of color to the gnocchi dough and the egg white provides an additional boost of protein.
So you get just under 50 grams of protein and 26 grams of fat per 100 grams of gnocchi in the dough. And at the same time, only 14 grams of carbohydrates.
Thus, these low carb gnocchi are the perfect food for those who want to eat little carbohydrates.
Tip: Cookbook
If you like to bake yourself and pay attention to few carbs, then you will find many more recipes in the Happy Carb Cookbook . To be precise, there are 150 low carb recipes that are really delicious. The inspiration for the gnocchi I also have from the book. The book is by blogger Bettina Meiselbach, who herself is an enthusiastic low-carber and has thus lost 60 kg.
But even if you do not want to lose weight or do not eat low carb permanently, the book is worth a clear recommendation. You will find a lot of variety and what I like so much: recipes that can be prepared quickly.
Recipe: Low carb gnocchi with quark
I have written down the recipe for you here in very precise step-by-step instructions. It is aimed at anyone who does not yet have much experience with low carb cooking.
Anyone who regularly wields a wooden spoon will find at the end of the article a short version of the recipe. This recipe makes enough for 3 portions.
Ingredients for the gnocchi
- 350 g low fat curd
- 2 eggs
- 50 g guar gum
- Salt and pepper
Ingredients for the topping:
- 1 handful of sage leaves
- 4 tablespoons olive oil
- 2 tbsp herb butter
- 1/4 zucchini
- 5 tablespoons parmesan
Also: board, scales, spoon, fork, vegetable slicer, pot with water, pan and knife.
1. prepare the dough
For the low carb gnocchi, we first need to prepare the dough. You will need a bowl, the scales and a tablespoon.
First weigh out the guar gum, put it in a small bowl and put it to one side.
Open the curd, pour off the water that is sometimes in the pack.
Put the quark in the bowl. Beat the eggs and add them.
Mix the ingredients with a spoon or knead them together with your hands. Now add the guar gum. Stir until a dough forms - don't be surprised, the dough may still seem quite soft. This will change in a moment.
Add a pinch of pepper and half a teaspoon of salt.
2. allow the low carb gnocchi dough to rest
Guar gum binds liquid, but it needs time to do so. About 20 minutes for this amount of dough. You can put the dough in the fridge or leave it to rest at room temperature - just make sure it is not in the sun.
3. prepare the sage and vegetables
Wash the sage, remove the stalks and cut the leaves into thin strips.
Cut a quarter of the zucchini and finely grate it with a vegetable slicer. Put both to one side.
You can leave out the zucchini if you like. But because it is very low in calories and adds color, I stirred it in - for an extra portion of vegetables!
4. prepare the gnocchi
Bring water to the boil in a pan. Salt the water with about 1 tsp.
Grab a board and sprinkle it with guar gum. Knead the dough again in the bowl. If necessary, add a little more flour - but be careful - it will firm up after about 20 minutes!
Form small balls with your fingers. I use about a heaped teaspoon of dough for each gnocchi.
Place the dumplings on the floured board and flatten them with a fork. Dip the fork in guar gum from time to time to prevent it from sticking.
5. cook the gnocchi
The water should be boiling by now. Remove it from the heat, add the gnocchi to the water, put the lid on the pan and leave to cook.
The water must not boil, only simmer. That's why I let it boil first and then leave them in the hot water. This works perfectly and the temperature is perfect.
After a few minutes, the low carb gnocchi will float to the surface and are ready. Pour them through a sieve and leave to drain.
6. fry the gnocchi
Pour the olive oil into the pan and fry the sage. Add the gnocchi and fry until they start to color. Now add the grated zucchini and herb butter.
Finally, add the Parmesan! Done!
If you only eat low carb occasionally and are a fan of gnocchi, you should definitely check out my Pumpkin gnocchi with sage or View sweet potato gnocchi!
Which sauces and dips go well with it?
You have a free choice of sauces. Personally, I've had enough of tomato sauce by now. That's why I prefer to use herbs. In terms of taste, however, absolutely everything goes well with gnocchi.
Try this too:
- Cheese sauce
- Basil pesto
- Tomato sauce
- Ham sauce
- Vegetable sauce
- Tomato and mozzarella
- Mushroom sauce
- Pumpkin sauce
- Herb dips with cream cheese
By the way, also super tasty: "Low carb wraps with quinoaa"
How to best store low carb gnocchi
Of course, the little curd dumplings taste best fresh. So directly from the hot water on the plate. But you can also let them cool down, put them in a tupperware box and take them to work.
But because the low carb gnocchi contain eggs and cottage cheese, it is important that you store them in the refrigerator. Before eating, simply put them briefly in the microwave and you're done.
Can you freeze gnocchi?
Freezing is also possible. You have two options: Either before cooking, i.e. as raw dough, or later, when they are cooked and cooled.
My tip: Always freeze low carb gnocchi after cooking. If you freeze the raw dough, they may stick together during cooking.
The result is a huge dough toilet, which is not exactly a visual highlight.
How about a moist low-carb cake for dessert?
And as promised, here is the short version of the recipe for all those who cook and bake regularly.
Low carb gnocchi with cottage cheese
Ingredients
For the low carb gnocchi
- 350 g Low-fat curd cheese
- 2 Eggs
- 50 g Guar gum
- Salt and pepper
For the topping
- 1 Handful Sage leaves
- 4 EL Olive oil
- 2 EL Herb butter
- 1/4 Grated zucchini
- 5 EL grated parmesan
Anleitung
- For the low carb gnocchi we first prepare the dough. To do this, mix the cottage cheese, eggs, flour, salt and pepper together in a bowl. Knead the dough best with your hands.350 g low-fat quark, 2 eggs, 50 g guar gum, Salt and pepper
- Set the dough aside for 20 minutes and let it sit. Now it will become firmer, because the guar gum binds the liquids. So don't be surprised if the dough seems relatively liquid at first.
- While the dough is rising, cut the sage into thin strips.1 handful of sage leaves
- Bring a pot of water with salt to a boil. Once it boils, turn down the temperature.
- Sprinkle a board with guar gum and put the dough on the board. Dust the dough and your hands and form small low carb gnocchi with your hands. If the dough is too sticky, you can also moisten your hands a little.
- Dip the fork into the flour. Flatten the dough a bit with the fork and put it into the water. While the gnocchi cook and float on the surface after a few minutes, make the sage-olive oil mix.
- Add the olive oil to the pan and fry the sage for a minute. Drain the gnocchi and add them to the olive oil. Add the grated zucchini and herb butter and stir. When serving, add a little parmesan over the ricotta and you're done.4 tablespoons olive oil, 2 tablespoons herb butter, 1/4 zucchini grated, 5 tbsp grated Parmesan cheese
Nährwerte
Our conclusion
Just because you're on a low carb diet doesn't mean you have to miss out on delicious recipes. Gnocchi without potato dough taste much better than those with anyway. Enjoy them and have fun making them! :)
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