Greek Yogurt Whole Wheat Gnocchi

V NF SF Oct 31, 2025

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Gnocchi is a type of Italian pasta dumplings that's normally made by combining cooked potatoes with flour and egg until you get a pillow-y dough. Lesser known though is ricotta gnocchi, which replaces the potatoes with ricotta cheese, shortening the cooking time and leading to a fluffy gnocchi. What's definitely not known is Greek yogurt gnocchi, which I'm just making up now. By straining Greek yogurt to use as our gnocchi base, we're essentially making labneh cheese for a high protein, lower carb gnocchi. Additionally, I'm swapping the refined white flour for whole wheat flour for additional fiber, vitamins, and minerals

STRAIN THE YOGURT
- 4 cup (908 g) Plain nonfat greek yogurt
- 1 tsp (6 g) Salt

MAKE THE DOUGH
- 1 large (50 g) Egg
- 2 tbsp (15 g) Grated parmesan cheese
- 3 cup (360 g) Whole wheat flour

1. Place a fine mesh strainer over a medium bowl. Add the yogurt to the strainer, and mix in salt with a silicone spatula. Place the strainer over the bowl into the fridge, and allow it to drain (uncovered) for about 24 hours. I ended up with about 715 g of strained yogurt

2. Add the strained yogurt to a large bowl. Beat in an egg, and mix in the grated cheese with a silicone spatula, making sure everything is fully combined without lumps before adding the flour

3. Add in the flour, and mix with a silicone spatula until you can't incorporate any more with the spatula, and then finish kneading together with your hands. You should have a slightly sticky dough with the flour fully incorporated

4. Turn the dough onto a clean work surface. In batches, roll into a long and thin rope, and cut into 1" sized pieces

5. Optionally, roll each gnocchi on the back of a fork to make the ridges

6. Bring a pot of salted water to a boil. Place in the gnocchi, and boil for about 3 minutes, or until they float to the top. Remove with a spider, and serve with any sauce you desire

7. To turn this into a meal, I mixed the full batch of gnocchi with a full batch of Simple Pasta Sauce, as well as 4 pounds of frozen broccoli that I roasted, as well as some parmesan to make myself lunches for the next 8 days

https://www.poormanprotein.com/recipes/greek-yogurt-gnocchi

Description

 Gnocchi is a type of Italian pasta dumplings that's normally made by combining cooked potatoes with flour and egg until you get a pillow-y dough. Lesser known though is ricotta gnocchi, which replaces the potatoes with ricotta cheese, shortening the cooking time and leading to a fluffy gnocchi. What's definitely not known is Greek yogurt gnocchi, which I'm just making up now. By straining Greek yogurt to use as our gnocchi base, we're essentially making labneh cheese for a high protein, lower carb gnocchi. Additionally, I'm swapping the refined white flour for whole wheat flour for additional fiber, vitamins, and minerals

Time

Prep Time:

30 minutes

Rest Time:

24 hours

Cook Time:

15 minutes

Total Time:

24 hours 45 minutes

Cost

Total Cost:

Cost per Serving:

$0.62

Ingredients

Serving(s)

Strain the yogurt

4 cup Plain nonfat greek yogurt
1 tsp Salt

Make the Dough

1 large Egg
2 tbsp Grated parmesan cheese
3 cup Whole wheat flour

Instructions

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1. Place a fine mesh strainer over a medium bowl. Add the yogurt to the strainer, and mix in salt with a silicone spatula. Place the strainer over the bowl into the fridge, and allow it to drain (uncovered) for about 24 hours. I ended up with about 715 g of strained yogurt



2. Add the strained yogurt to a large bowl. Beat in an egg, and mix in the grated cheese with a silicone spatula, making sure everything is fully combined without lumps before adding the flour


3. Add in the flour, and mix with a silicone spatula until you can't incorporate any more with the spatula, and then finish kneading together with your hands. You should have a slightly sticky dough with the flour fully incorporated



4. Turn the dough onto a clean work surface. In batches, roll into a long and thin rope, and cut into 1" sized pieces



5. Optionally, roll each gnocchi on the back of a fork to make the ridges


6. Bring a pot of salted water to a boil. Place in the gnocchi, and boil for about 3 minutes, or until they float to the top. Remove with a spider, and serve with any sauce you desire




7. To turn this into a meal, I mixed the full batch of gnocchi with a full batch of Simple Pasta Sauce, as well as 4 pounds of frozen broccoli that I roasted, as well as some parmesan to make myself lunches for the next 8 days

Nutrition Facts

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Servings: 8

Calories: 237

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Total Fat: 2.7g (3 %)
 Saturated Fat: 0.8g (4 %)
 Polyunsaturated Fat: 0.7g
 Monounsaturated Fat: 0.5g
Cholesterol: 33mg (11 %)
Sodium: 364mg (16 %)
Total Carbohydrate: 36.8g (13 %)
 Fiber: 4.8g (17 %)
 Net Carbs: 32.0g
 Total Sugar: 3.8g
Protein: 18.9g (38 %)

------------------------------------------
Vitamin B12: 0.93mcg (39 %)
Vitamin D: 0.15mcg (1 %)
------------------------------------------
Calcium: 159mg (12 %)
Iron: 1.82mg (10 %)
Magnesium: 75mg (18 %)
Potassium: 334mg (7 %)

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Glycemic Index

:

70.2

Glycemic Load

:

25.8

Sources of Inspiration

https://www.poormanprotein.com/misc/homemade-cheese#labneh

https://youtu.be/8BJMN16kS08?si=ZoDb_vpYrbOzJ9oZ

https://www.thespiffycookie.com/2014/01/13/greek-yogurt-gnocchi-with-spicy-pesto/

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