This Healthy Sweet Potato Gnocchi is soft, pillowy, and totally satisfying — without needing a bunch of fancy ingredients. It’s made with just a few simple things and comes together easier than you’d think. Whether you sauté them in garlic butter or toss them with a light tomato sauce, they’re the kind of comfort food you can feel good about.
Why I Love This Recipe
The first time I made homemade gnocchi, I thought it would be a disaster — but using sweet potato made it easier, softer, and a little sweet in the best way. Now I make this on repeat in the fall and winter, and it’s always a hit.
- Sweet potato adds natural flavor and nutrition
- No eggs needed — just 3 core ingredients
- Freezes beautifully for easy meals later
- You can shape them rustic — no need for perfection
- Light and satisfying without feeling heavy
What You’ll Need
- 1 cup mashed sweet potato (from 1 medium roasted sweet potato)
- ¾ cup whole wheat flour (plus more for dusting)
- ¼ teaspoon salt
- 1 tablespoon olive oil
- 1 clove garlic, minced
- ¼ cup heavy cream
- 2 tablespoons grated Parmesan (plus more for serving)
- Optional: cracked black pepper for garnish
Pro Tips
- Roast your sweet potato instead of boiling — it’s drier and better for gnocchi
- Don’t overwork the dough or it’ll get tough
- Use just enough flour to bring it together — the dough should be soft but not sticky
- If sautéing, let them get golden on one side before flipping
- Freeze extras before cooking — they hold up great
Tools You’ll Need
- Mixing bowl
- Fork or spatula
- Knife and cutting board
- Baking sheet or flat surface for shaping
- Large pot for boiling
- Skillet (if pan-searing)
- Slotted spoon
Substitutions and Variations
- Use all-purpose or gluten-free flour instead of whole wheat
- Add a pinch of nutmeg or cinnamon for a fall flavor twist
- Serve with browned butter and sage, marinara, or pesto
- Sprinkle crushed walnuts or goat cheese for toppings
Make Ahead Tips
Shape the gnocchi and place them on a parchment-lined baking sheet. Freeze until solid, then transfer to a zip bag. Cook straight from frozen (no need to thaw).
Step-by-Step Instructions
Step 1: Roast and Mash the Sweet Potato
Roast 1 medium sweet potato at 400°F for 45–60 minutes until soft. Let it cool, then scoop out the flesh and mash until smooth. Measure out 1 cup.
Step 2: Mix the Dough
In a bowl, combine 1 cup mashed sweet potato, ¾ cup whole wheat flour, and ¼ teaspoon salt. Stir with a fork until a soft dough forms.
Step 3: Knead and Shape
Lightly flour a surface. Turn out the dough and knead gently for about 1 minute until smooth. Divide into 4 pieces and roll each into a long rope about ½ inch thick.
Step 4: Cut Into Gnocchi
Cut each rope into ¾-inch pieces to form gnocchi. Lightly dust with flour to prevent sticking.
Step 5: Boil the Gnocchi
Bring a large pot of salted water to a boil. Drop in the gnocchi in batches and cook for 2–3 minutes, or until they float to the top. Scoop out with a slotted spoon.
Step 6: Sauté Gnocchi in Creamy Garlic Parmesan Sauce
In a large skillet, heat 1 tablespoon olive oil over medium heat. Add 1 clove minced garlic and cook for 30 seconds. Pour in ¼ cup heavy cream and let it bubble gently for 1–2 minutes. Stir in 2 tablespoons grated Parmesan and a pinch of salt and pepper. Add the cooked gnocchi to the pan and gently stir to coat in the sauce. Let it cook for another 2–3 minutes until the sauce thickens slightly and clings to the gnocchi.
Step 7: Serve and Garnish
Transfer gnocchi to a bowl. Top with fresh sage and a sprinkle of Parmesan. Serve warm.
Leftovers and Storage
Store leftovers in the fridge for up to 3 days. Reheat in a skillet with a splash of oil or butter. Freeze uncooked gnocchi in a single layer, then transfer to a bag for longer storage.
How Many Servings & Time
Makes 2 servings
Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Macros Information (Per Serving – Approximate)
- Calories: 290
- Protein: 6g
- Carbs: 45g
- Fat: 9g
- Fiber: 6g
- Sugar: 5g
Why This Recipe Works (Quick Science)
Sweet potatoes are naturally starchy and slightly dry when roasted, which helps bind the gnocchi without needing eggs. The flour adds structure while keeping the dough soft. Boiling gives them that classic pillowy bite, and sautéing adds a crisp finish for texture.
Common Mistakes
- Using wet sweet potato – Boiled or microwaved sweet potatoes can be too moist
- Adding too much flour – It makes the gnocchi dense and chewy
- Over-kneading – Just bring the dough together gently
- Crowding the pan when sautéing – They won’t crisp properly
What to Serve With
- Sage brown butter sauce
- Light tomato sauce
- Pesto
- Wilted greens or sautéed spinach
- Simple arugula salad on the side
FAQ
Can I use canned sweet potato?
Not recommended — it’s usually too wet and soft for forming dough.
Is it gluten-free?
Not as written, but you can try with a gluten-free flour blend.
Do I have to sauté them?
Nope! They’re great straight from boiling — soft and tender.
Can I freeze them?
Yes, freeze raw gnocchi on a tray, then transfer to a bag. Boil straight from frozen.