Instant Pot Creamy Gnocchi Soup (video!)


I don’t care what you’re doing right now, even if you’re at work or giving birth to a human or driving your uber to the airpot – I need you to stop what you’re doing and go to Trader Joe’s to get their Cauliflower Gnocchi. Because it is LIFE CHANGING. Trader Joe’s has some of the best snacks around, but they have cruuuuuushed it by creating this gnocchi. I love it so damn much.

But can we also just rewind a bit and take a second to really think about all the people we trust in uber to drive us somewhere and not kill us? My uber drivers have been sketch AF lately. And they all smell really bad. I may not wash my hair for weeks at a time, but I wash my damn armpits. People should take notes from me. Actually, washing your hair weekly is important. Only take my notes when they include details about gnocchi.

PaleOMG Instant Pot Creamy Gnocchi Soup

So let’s talk about this gnocchi for a sec. Because, as I said before, it’s life changing. When you hit up Trader Joe’s, do yourself a favor and buy 4-5 bags. You can thank me later because you’ll probably want to eat the gnocchi every single night and going to the store is annoying. And then I’ll be pissed because I won’t be able to find the gnocchi anywhere. But you know what? It’s worth it if you’re making my recipes. And I promise you, you won’t be disappointed with this one.

But just a heads up – DO NOT, I repeat, DO NOT follow the directions on the packaging. They are bullsh*t directions and you will end up with balls of goo for dinner and a dirty ass pan. And sure, the goo still tastes good, but it’s not quite the aesthetic appeal you’re looking for. I failed about 23879238i0 times trying to make these little gnocchi balls and it wasn’t until Michelle Tam from Nom Nom Paleo shared on her IG stories how to make it, that I was finally able to make the perfect gnocchi. I share all the helpful tips in this video above!

PaleOMG Instant Pot Creamy Gnocchi Soup

Speaking of grocery shopping, I finally made the grown up decision to start getting with the times and  grocery shopping online. I already use Thrive Market monthly, but I normally grocery shop 4-5x per week, depending on how much I’m cooking for the blog that week. So cutting that down to maybe 1-2x per week would be lovely. I tried instacart last week when my face looked like I put it through a wood chipper after a profractional treatment, but it was hella expensive. Luckily many of my friends and PaleOMG readers recommended Amazon Prime Now which delivers groceries from Whole Foods for FREE!! And after hearing about my friend who has done it for 9 months and LOVES IT, I finally bit the bullet, downloaded the app and had my groceries delivered 2 hours later. I even told them to ring the doorbell and leave the groceries, Home Alone style, so I didn’t have to interact with the kind human at my doorstep. It even sends you step-by-step updates on your order and it’s delivery. It was magical. And I got an hour of my life back. And I’m sure everyone out there can agree that an extra hour in their day is pretty much the best. I got so much done in that one extra hour!!

PaleOMG Instant Pot Creamy Gnocchi Soup

I feel like grocery delivery services are a huge life hack for me. It saves me so much time and it’s actually saving me money but I’m not purchasing a ton of last minute impulse buys like cookies I’ve never seen or a dip that will make me gain 14 pounds in a week. So I have two questions for you –

  1. Have you tried grocery delivery services and what do you think of them?
  2. What other life hacks have you figured out lately that are saving you time and money?

Let’s life hack together!!

And my life hack tip for you today is to stop what you’re doing and go get 15 packs of gnocchi. Do it now!!

PaleOMG Instant Pot Creamy Gnocchi Soup


Instant Pot Creamy Gnocchi Soup

  • Author: juli
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x


  • 1 package of Trader Joe’s Cauliflower Gnocchi

  • 3 tablespoons ghee

  • 1lb hot ground Italian sausage

  • 32 ounces of chicken bone broth

  • 1 (16 ounce) bag of frozen cauliflower

  • 1 (14 ounce) can of garlic herb diced tomatoes

  • 2 garlic cloves, diced

  • salt, to taste

  • 1 red bell pepper, diced

  • 1 bundle of kale, roughly chopped

  • salt and black pepper

  • fresh basil, for garnish


  1. Place the frozen gnocchi on a plate and into the microwave for 3 minutes, until soft. Pat with a paper towel to dry. Place a nonstick skillet over medium-low heat. Add ghee and gnocchi. Cook for about 15 or so minutes, flipping halfway through. Once finished cooking and brown on both sides, sprinkle with salt.
  2. While the gnocchi cooks, place the basin in the 8 quart instant pot then press the sauté button on high. Add hot Italian sausage, break into pieces and cook until browned. Remove with a slotted spoon and set aside.
  3. Add broth, cauliflower, tomatoes, garlic cloves and salt.  Secure the lid of the instant pot, close off the pressure valve then press soup and press the down button to 10 minutes.
  4. Once the time goes off, release the pressure then remove the lid and use an immersion blender to blend all ingredients until creamy and smooth.
  5. Then add bell pepper and kale along with some salt and pepper. Seal the lid again, close off the pressure valve then press soup button and down to 10 minutes. Once finished, release the pressure valve then remove lid and add Italian sausage and gnocchi and mix to warm through.
  6. Top with extra black pepper and basil before serving.

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PaleOMG Instant Pot Creamy Gnocchi Soup

PaleOMG Instant Pot Creamy Gnocchi Soup


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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


183 thoughts on “Instant Pot Creamy Gnocchi Soup (video!)”

  1. I remember you posting about this recipe awhile back, and I’m SO excited it’s here! It look AMAZING!! Also, I wanted to give a quick shoutout to the IG posts on older/previous recipes, I’m loving that you are sharing those, it’s super helpful for meal planning! 🙂

    1. thanks so much for the love Whitney! it definitely feels like absolutely no one sees those posts and it feels pointless at times so thank you for that feedback!

  2. Looks so good! I live in BFE so there’s not a Trader Joe’s in sight, I would literally have to drive over 6 hours to Colorado to find one, so regular gnocchi will have to do for me.
    Your videos are hilarious!!

        1. i haven’t made it in a crockpot, so i can’t say for sure. you can make it on the stove top the same way, the cooking times will just be different. and since i haven’t tested the recipe that way, i can’t give you exact times. i’m sorry!

  3. This looks amazing and I will definitely be making this over the weekend! Thanks for saving me from goo balls because that is what happened last time. And yeah, I bust out laughing at the washing armpits comment!!!! You made my day!

  4. so excited to try this recipe!! question though, do you recommend we store the leftover gnocchi and soup separately or do you think the gnocchi will hold up just fine being stored in the broth? hard to tell with that texture.

    1. you know, i’ve eaten it multiple days in a row after storing the soup with the gnocchi and i thought it was still delicious! they are not crispy but it was still just as good!

  5. This recipe looks AMAZING! I for one am fully excited that soup season is here. I need to get my hands on some TJ gnocchi and then this is the first recipe I will be trying with it! 🙂

  6. Do you think it’s possible to do this on the stove top or crockpot? This looks delish but I don’t have an instant pot! Thanks!

    1. This looks delish! This is for 8 qt. IP but I have a 6 qt. IP; do I have to adjust the amounts in a recipe or can still follow exactly made for 8qt.? Please reply because I want to make it ASAP! Thanks!

  7. I made this last night and it was AHMAZING! so healthy and perfect for meal prep! I look forward to your videos every single Tuesday!

    I use Instacart all the time when I’m gonna be late at work but still want to eat dinner that’s not crap. But prime now is FREE?! How did I miss that?!

  9. Typo in first line. Place the gnocchi on a “plate” not “place”. So excited to hear about cauliflower gnocchi!!!!

  10. My local walmart is actually starting grocery delivery services! I already do walmart pickup which saves a ton of time as well, but for about $5 more they will bring it all to my house! They will start it up on October 31st and I am READY! So ready.

  11. I love the cauliflower gnocchi. Omg that and the frozen roasted delicata squash. Multiple bags of both in my freezer. Life hack? Amazon subscribe and save. I get everything from tampons to toilet paper on auto deliver. All my cleaning supplies, paper products and even protein powder and energy gels.

    1. what?! i’ll have to check that delicata squash out!! and that’s so genius! i need to do that with TP too because I hate going to my store to get just that!

  12. Hello Juli,

    Thank you for what looks like an amazing recipe! I love my Instant Pot and my air fryer so it’s great to have new recipes for them. Since it is getting cold here in MN it is great to have a new soup recipe. I hope the kids like the Gnocci, they have not been impressed with cauli-anything, but either way the hubby and I will love it!

  13. Okay, but when will Prime Now deliver from TJ’s??? That place is a G-D zoo at all hours. This recipe is about to make me finally buy an instant pot!!

  14. This look amazing and I’m here for it. I don’t have an instant pot because apparently I live in a cave. I’m going to brave it on the stove like in the olden days…wish me luck. Any tips?

    1. hahaha you’re not alone. many people don’t have an IP. i haven’t made it on a stovetop myself so i can’t say how long it would take, but i’m guessing an hour or so to get the veggies super tender like they do in an IP

  15. oh my gosh, THANK YOU for showing me how to cook these gnocci! I have been unfortunately following the bag’s directions, and have been like “what am I doing wrong” every single time. I was ending up with balls of goo. I’m definitely going to try your version next time I cook these.

    1. lol the directions are such bullshit. i don’t know who that worked for in their test kitchen, but they need to reevaluate and fix those instructions haha!

  16. Do you have any suggestions for what to use in place of the gnocchi? My trader Joe’s is the WORST and never has it. I don’t want to use regular gnocchi because I’m trying to keep my gluten and carbs down.

    1. For anyone else with tomato issues, I subbed frozen cubes butternut squash, 2 cooked small beets and Italian seasoning… it was very good! Also used Capello’s gnocchi…as I don’t have time to go to TJ’s.

  17. Thank you so much for the cooking hack for the gnocchi! I tried them a few weeks ago and was so dissapointed because I followed the package instructions and came out with a gloppy, gummy mess. I will give this a try and hope for the best. This recipe sounds amazing! Thanks for sharing all your wisdom and great recipes.

  18. Juli, thanks for this recipe! It’s delightful and I love that it’s full of veggies!

    I made it with regular gnocchi (because I couldn’t get to TJ’s) and added half a round of garlic & herb boursin cheese (because I love cheese) and it was amazing! I’m going to snag some cauliflower gnocchi this weekend so I can try that next time!

  19. Made this for supper last night. It was amazing! Family loved it and didn’t know they were eating cauliflower. That’s a win. Thanks for reposting some of your older recipes on IG lately. It reminds me that there are good ones I need to make again.

  20. Picky husband approved! He didn’t even know the gnocchi was cauliflower, and I’m debating on never telling him! I made mine on a stovetop and for those asking, it wasn’t too different than the IP. I think the second cook time with the kale and pepper was more like 20. Delicious Juli!

  21. I made this for my family today and it was a huge hit, thank you! Even my non-paleo parents loved it. Turned out so delicious!

  22. Just made this too! Great flavor although it was a little too oily for me. I might put cooked sausage on a paper towel to soak off some of the oil…maybe that will help?

      1. I also tried this with ground turkey (not super lean) instead of sausage. DO NOT DO. I threw it out…no flavor. Juli’s recipe is just perfect so keep it as it!! Trust me people

    1. I ended up just cooking it from frozen & it worked great. Took a bit longer but came out crispy on the outside & delicious. I just tossed mine in some pesto but will make this soup soon! I bought my husband and InstantPot for Christmas but might need to give it to him early. 😉 Thanks for another great recipe & tips!

  23. This soup is HELLA GOOD. I love my IP and I eat cauliflower at least once a day so I knew I would love this. The flavors come together so nicely! I am loving your creamy cauliflower IP soups and I hope you keep dreaming them up. This is making my winter meal prep so easy and delicious.

  24. Holy moly! This soup is bomb!! Made it yesterday and my 8 year old daughter ate so much of it. She’s never liked anything cauliflower so I take that for a win! And I had leftovers tonight and it tasted even better!!

    Thanks for this recipe and all that you do!!

  25. Hi Juli, first time i’m posting, but i’ve been making your recipes for a couple of years. You are definitely my go too! Thank you so much for the gnocchi directions. We discovered them at TJs a couple of months ago and can’t get enough. Unfortunately, they never came out right until now!! My question is …i package is just not enough, even for my hubby and me. so i doubled the directions but some defrosted more than the other. Any suggestions for doubling?

    Haven’t made the soup yet, but can’t wait. Thanks so much for making me laugh and feeling fulfilled!

  26. OMG, I am SO excited for a new recipe with the used Trader Joes cauliflower Gnocchi!! I love the gnocchi and the fact that you made it is a double whammy awesomeness! My family and I seriously love ALL of your recipes (and you!), Thank you! (As I’m typing I’m shoveling in a spoonful of your spaghetti squash pizza pie – our fav!)

  27. Ooo I will try this next week! I don’t have a microwave though :/ any suggestions for what to do instead of microwaving the gnocchi to get them soft? I soooo want to like TJs cauliflower gnocchi!

  28. Made this last night – delicious! Juli’s method of cooking the cauliflower gnocchi is the bombdotcom, This recipe is definitely going to be on repeat this fall! Thanks for recipe win.

  29. Making this today on the stove top in a Dutch oven instead of Instant Pot! Not sure I want one or not! More interested in an air fryer haha! I also don’t have an immersion blender so I’m going to try and boend or process to make it creamy! Excited to try this recipe and YES the TJ’s cauliflower gnocchi is THE BOMB! I hoard it when I go! We love it as a quick and healthy side! I cook it on the stove from frozen with Kerrygold butter and Italian seasoning! Thanks for the recipe Juli!

  30. Omfg…I am stuffed!!!!! This is so amazing and I have soup for days! I also came across the Paleo Nom Nom gnocchi hack a few months ago and it was life changing. Great recipe and for sure a regular during the cold fall and winter months. YUM!

  31. Juli this soup was fabulous and a big hit with the whole family. They had no clue that the soup was thickened by cauliflower. I added to the soup a yellow neck squash and I only had turkey and cilantro sausage. Again so stinking GOOD. I kept the gnocchi out of the soup and added it to each bowl. Next time I make this I will double up on the gnocchi as they were a hit. Thanks again for a delicious recipe.

  32. Sarabecca Landkamer

    Made this last night to pair with my election day stress wines 🙂 It was delicious!!! Regarding Prime for groceries, I have a 5 month old and this service has been a HUGE game changer for me. It’s also super convenient to add do the cart throughout the week and has eliminated my need to keep running grocery lists. #allthewinning

  33. I made this last night and it was delicious! Husband-approved, as well. It was spicy, creamy, and very filling. You’d never know that there’s cauliflower in there! The gnocchi preparation was brilliant. Thank you (and Nom Nom Paleo) for the cooking tip! I had previously given up on the gnocchi, and this made a huge difference.

    For anyone who is having issues with finding the cauliflower gnocchi at TJ’s – the next time you go, try asking an employee if they have any in the back. Apparently, my store is limiting the gnocchi to 2 bags per person. Because of this, they aren’t displaying the bags in the frozen section. I just had to ask and they brought it out to me.

  34. I just made this soup for dinner and it is THE BOMB. Also thank you for the instructions for the cauliflower gnocchi. I bought a bag a couple months ago and ended up with goo balls.

  35. OMG. This is one of the BEST recipes I have ever made! My husband could not get over it and we both had thirds. Obsessed!!! Also, I am generally terrible in the kitchen and the gnocchi came out great thanks to your great video instructions. Thank you!

  36. Juli – Did you know that your “Videos” section under the Food tab does not display when looking up your website on a smartphone? I typically look to watch your videos at home on my phone, but I can never find them! Love the videos BTW and would LOVE to see even more 🙂

  37. I made this tonight and OMG so good. I did it on the stovetop and it took about an hour. I just phased everything in the way you did using the IP. I also don’t have an immersion blender so I blended it in phases.

    Thank YOU for the cauli tip, I too have made the balls of goo, such a disappointment! They are a thousand times better, your way – I might have eaten several while waiting for the soup. ???? ????

  38. Unbelievably GREAT!!!. I don’t have an Instant Pot and right now no plans for one so I just did this on the stovetop and it was fabulous! I love, love, love soups and this one looked incredible. I was hesitant about the sweet peppers but bit the bullet and put them in. Was a great addition. And thank you so much for the help with how to cook those fabulous little pockets of joy. I, of course, have been following the package directions and they came out mushy but hey, they carried the pasta sauce so they were forgiven. I had soup leftovers, thank goodness and the gnocchi’s were just fine. It was like finding a treasure in the soup the next day because they still carried that wonderful flavor of the ghee. Thank you again.

  39. I just made this for my husband and his friend and they LOVED it!! It was packed with flavor and a great balance of macros! Thank you!!

  40. Made this tonight for dinner, safe to say that I’m OBSESSED!! The gnocchi were perfectly crispy and were wonderful in the soup. So glad I have leftovers, can’t wait to have this throughout the week!!

  41. I made this for dinner tonight and it was UNREAL! I swapped ground turkey with a blend of spices for the sausage and fresh for frozen cauliflower since I couldn’t find any when grocery shopping. I also used fire roasted tomatoes because that’s what I had already. I’m excited to make it again and play around with the cauliflower-broth-tomato base!

  42. I have had this recipe saved on my phone since October… took a few times to TJ before they had the gnocchi. I waited 45 min when the truck came in and snagged 10 bags! Then the holidays hit and we had 16 people staying with us… I finally made this for dinner tonight but left out the Kale. Mine had expired on dec 26th oops.
    It was fantastic! We will definitely have it again!

  43. I have been to TJs a half dozen times as they are always sold out of the gnocchi… but I did try this recipe with a mix of capellos gnocchi and a Gf gnocchi from my local grocery store and it worked great.

    Also, i don’t have an immersion blender so I got steam-able cauliflower and made it in my microwave and used my vitamin to blend and heat the cauliflower and tomatoes first and then put it in the instapot. It worked great that way as well. Taste was amazing!

    1. that’s so sad!! mine ALWAYS has it but maybe that’s because i’m going to the store at weird times during the weekdays. but i’m glad the recipe still worked out!

  44. So, I got the Ghee and Cauliflower Gnocchi and followed that portion of your recipe and OMG! My husband actually asked it to be placed on our normal cycle! thanks for promoting it and providing an easy and accurate recipe to follow. I added it as a side to your Mango Salsa Chicken… so good! I bought two bags of the gnocchi so the next bag I have to decide which of your recipes to try next. thanks a million!

  45. If cooking in the crock pot, how long should I wait until I put the kale in? I was thinking of cooking the tomatoes and cauliflower on the stove until soft and then blend that part? I don’t have an instant pot so figuring out the recipes kind of backwards is really hard! I’ve bee looking at this recipe for EVER but I don’t know how to make it in the crockpot. Help!!

  46. Well, this was amazing! Even missing half of the gnocchi which I ate while the soup was cooking on the stove ???? so damn good! And now I need to brave TJ’s again since my gnocchi stash is out and the addiction is real. Thanks for another winner, Juli!

  47. This recipe is AMAZING! I was so excited to find a recipe that included TJ’s cauliflower gnocchi. I loved the idea of it, but just didn’t know what to DO with it! I made this soup and took it to work all week. I was excited for lunch every day. Thanks so much, Julie!

  48. I made this tonight, but with Cappellos gnocchi and mild Italian sausage, and it is soooo good! Thank you! Your recipes are always spot on, Juli!

  49. Made this today and loving it – will definitely be in the regular rotation. You’re one of my favorite bloggers – thanks for sharing such great recipes every week 🙂

  50. This was so good. I added a little paprika for some more spice but this recipe is a keeper. I will definitely be making this again.

  51. Hi Juli! I just made this recipe (without instapot)- totally works and totally delicious. I have never even made any recipe with the cauliflower gnocchi and this recipe got me to try something new!! Thanks so much for sharing this recipe. I will be making it again

  52. We finally made this last night for dinner, except we used the TJs diced fire-roasted tomatoes instead of garlic herb, and it was amazing! 10/10 from this house. This is one of those recipes that shows that comfort food can also be healthy. Thanks!

  53. This soup is AMAZING!!! However, the multiple steps – sausage, cook, blend, cook, cook gnocchi, eat – was a bit more than I like to do. Anyone come up with shortcuts?!? Or maybe I’ll just make a double batch EVERYTIME!!!

  54. Lyndsey Pickering

    Do we think the TJ gnocchi secret to cooking is simply thawing it first?

    I don’t own a microwave. I know. It’s ridiculous. But without that step, I am not sure how to get the non goo ball gnocchi and I’m DYING to love this stuff! I actually have tons of bags but am pissed I keep wasting it so it just sits there. Help! 🙂

  55. Hi! For the defrost, are you using the legit ‘defrost’ setting on our microwave, or are you just regular-microwaving them for 3 mins? I wanna buy these gnocchi today!

  56. I made this the other night and it’s fab!! thanks for the tip about cooking gnocchi in some ghee beforehand; really gave this another flavor dimension and it was awesome!! I added some red and yellow peppers and topped w some freshly grated parmesan cheese and it was killer!! even all 6 of my kids gave it a thumbs up and that never happens! love all your posts, cookbooks and recipes!! thank you!!:)

  57. Hubby made this for Valentine’s Day as I am recovering from ankle surgery and it’s a rainy week in Northern California. This hit the spot PERFECTLY! So soul-foody and comforting. But I feel good eating it too. Thanks so much! PS soooooo glad you introduced us to TJs cauliflower and sweet potato gnocchis!

  58. Soooo Yummy! Made it today and my picky ass Hubby and Kids loved it! Will definitely be repeating! Thanks Juli for the recipe!

  59. Delicious! I had to double the recipe because #teens. I also sprinkled with some parmesan before serving. #noleftovers

  60. Do you have a suggestion besides the frozen cauliflower to add to the soup. I know it’s used to help thicken the soup with the blender, but I’m slowly reintroducing veggies after an illness and sometime the cruciferous ones are harder to digest. Thanks

    1. for this recipe, i don’t have anything that will thicken it quite the same. you could always use sweet potatoes or parsnips. or coconut milk or heavy cream, if you do dairy

  61. Hi Juli! Would you cooking the cauli gnocchi the way you said in this recipe or my air fryer be better? Or would the outcome be the same? Thanks for the help!

  62. I made this tonight on the stove top and it was amazing! Thank god Green Giant started making cauliflower gnocchi that I can get at Walmart since I don’t live near a Trader Joe’s! This soup was great! Thanks for the recipe!

  63. Hey girl hey! Q: for some reason my Sprouts store doesn’t carry frozen cauliflower and I’m too lazy to go find it somewhere else. Can I use fresh cauliflower instead?

    1. sadly there is a glitch in my system that i’m trying to troubleshoot, but here are the ingredients in the meantime! i’m so sorry for the inconvenience!
      1 package of Trader Joe’s Cauliflower Gnocchi
      3 tablespoons ghee
      1lb hot ground Italian sausage
      32 ounces of chicken bone broth
      1 (16 ounce) bag of frozen cauliflower
      1 (14 ounce) can of garlic herb diced tomatoes
      2 garlic cloves, diced
      salt, to taste
      1 red bell pepper, diced
      1 bundle of kale, roughly chopped
      salt and black pepper
      fresh basil, for garnish

  64. Just devoured this delicious soup! Used a sausage we already had and spicier tomatoes and this was packed with flavor. I cannot wait to freeze some of this – highly recommend!!

  65. Second time I’ve made this recipe and it’s phenomenal. You do such a great job packing flavor into quick soup recipes, and this is one of them! I add rotel diced tomatoes for some kick.

  66. I’m not a fan of cauliflower, I ate too many cauliflower mash servings years ago when it became a ‘thing’, but I’m a HUGE fan of gnocchi. Does the cauliflower gnocchi taste like cauliflower? what would you recommend as a substitute for the additional cauliflower in the recipe?
    thank you

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