Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!)

30 Minutes, Main Dishes

this cozy and nourishing meal feels like fall in a bowl — pillowy sweet potato gnocchi coated in a velvety pumpkin sauce that’s rich, savory, and surprisingly light.

every bite tastes indulgent but is made with simple, wholesome ingredients that love you back.

taste + texture

the gnocchi are soft and tender with that perfect chewy edge you expect from traditional gnocchi, but they’re gluten-free and made mostly from mashed sweet potato, giving them a naturally sweet and earthy flavor.

the egg and flour keep them light while still holding together beautifully.

the sauce is creamy and cheesy without being heavy.

greek yogurt makes it tangy and luscious, while parmesan and shredded italian cheese melt into the pumpkin for a perfectly balanced flavor.

it clings to the gnocchi just right, creating that silky coating that feels restaurant-worthy.

why it’s healthy

this version skips heavy cream or butter and instead uses pumpkin, olive oil, and greek yogurt for creaminess.

you get fiber, vitamin a, and potassium from the sweet potatoes and pumpkin, plus a touch of protein from the egg, yogurt, and cheese.

each serving is about 316 calories with 9.8g protein, 49.6g carbs, and 8g fat — a balanced, nutrient-dense meal that’s both comforting and energizing.

flour combo + substitutions

the blend of oat flour, gluten-free 1:1 flour, and cornstarch creates a dough that’s soft yet easy to work with.

oat flour gives heartiness and a light sweetness, while the 1:1 flour adds structure, and cornstarch keeps everything tender.

if you’re not gluten-free, you can use regular all-purpose flour or a mix of all-purpose and whole wheat for a slightly nuttier flavor. f

or a more rustic, high-protein version, try chickpea flour instead of oat flour — it adds a subtle savoriness.

the sauce

this creamy cheesy pumpkin sauce is the perfect partner to the gnocchi.

greek yogurt adds tang and creaminess, while parmesan and italian cheese blend make it ultra smooth and satisfying.

the pumpkin brings richness and a pop of color. the spices, which are garlic, onion, and a hint of paprika give warmth and depth without overpowering.

topping ideas

sprinkle extra parmesan or shredded cheese for a gooier finish
add crispy sage leaves sautéed in olive oil for a touch of elegance
top with toasted pumpkin seeds for crunch
or drizzle with extra-virgin olive oil and a crack of black pepper

storage

store leftovers in an airtight container in the fridge for up to 3 days.

reheat gently on the stovetop or in the microwave with a splash of milk to loosen the sauce.

the gnocchi will stay soft and flavorful — they actually get even better as they soak up the cheesy pumpkin sauce.

if you like Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!), you’ll also love these other recipes of mine!

Healthy Herby White Bean and Olive Salad Dip (Perfect With Chips!)

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Homemade Whole Wheat Pita With Creamy Roasted Red Pepper Hummus

Veggie-Packed Protein Snacking Biscuits

Healthy and Delicious Sweet Potato Nacho Salad

Spicy & Creamy Chickpea Buffalo Salad Stuffed Cucumbers (Plant-Based!)

Cheesy Everything But the Bagel Quinoa Flourless “Breadsticks”

Meal Prep Healthy Seed Bread (Plant-Based + Gluten-Free)High Protein Plant-Based Snacking Salad

Summer Girl Salsa

Delicious and Nutrient-Rich: Antioxidant-Packed Hummus

Plant-Based Protein Chickpea Salad Wraps (Dairy-Free & Delicious!)

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Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!)

Recipe by Mary

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

316

kcal

APPROXIMATE MACROS without toppings
316 calories
9.8g protein
49.6g carbohydrates
8g fat

Ingredients

for the gnocchi
2 ½ cups mashed sweet potato (boiled until tender and cooled completely)
1 ¼ cups gluten-free oat flour, plus more for dusting
¼ cup gluten-free 1:1 flour
3 tbsp cornstarch (or arrowroot)
1 large egg
½ tsp sea salt
½ tsp garlic powder
½ tsp onion powder
black pepper, to taste

for the creamy cheesy pumpkin sauce
1 cup pumpkin purée
½ cup plain greek yogurt (or dairy-free greek-style yogurt)
2 tbsp grated parmesan
2 tbsp shredded italian cheese blend
1 tbsp olive oil or avocado oil
1 ½ tsp garlic powder
½ tsp onion powder
¼ tsp paprika (optional)
½ tsp sea salt, or to taste
⅓–½ cup unsweetened dairy or dairy-free milk (to thin)
optional: pinch of nutmeg or black pepper

Directions

prepare the sweet potato:
boil peeled sweet potatoes until fork-tender, then mash until smooth. let them cool completely before continuing — this keeps the dough from turning sticky and ensures the egg mixes in evenly.
make the dough:
in a large bowl, whisk together the mashed sweet potato, egg, sea salt, garlic powder, onion powder, and black pepper until smooth. add the cornstarch, oat flour, and gluten-free 1:1 flour. gently mix or knead with your hands until a soft dough forms. it should be smooth and slightly tacky but not wet.
if the dough is too sticky or soft: add more oat flour, 1 tablespoon at a time, until it’s workable and holds its shape when rolled. if it’s too dry or cracks easily: add a teaspoon or two of water or a drizzle of olive oil to bring back moisture.
shape the gnocchi:
lightly flour your work surface with oat flour. divide the dough into 3–4 portions and roll each into long ropes about ¾ inch thick. cut into bite-sized pieces, and if you like, press gently with a fork to create ridges.
cook the gnocchi:
bring a large pot of salted water to a gentle boil. add the gnocchi in batches and cook until they float to the top, about 3 minutes. drain and then saute the gnocchi in a little bit of oil for 3-4 minutes until crispy.
make the sauce:
in a saucepan over medium heat, warm the olive oil. whisk in pumpkin purée, garlic powder, onion powder, paprika, and salt, and cook for 1 minute to deepen the flavor. reduce heat to low and stir in greek yogurt, parmesan, and shredded italian cheese until melted and smooth. slowly pour in the milk until the sauce reaches a silky, creamy consistency. taste and adjust seasoning with nutmeg, salt, or pepper.
combine and serve:
toss the warm gnocchi in the sauce until fully coated and let sit for a minute to absorb the flavors. serve immediately with extra parmesan, a drizzle of olive oil, or crispy sage on top.