Hemp flour gnocchi with cheese sauce

Gnocchi are one of those dishes that evoke memories of grandma's kitchen. Delicate, soft, with a slightly golden crust after frying – and a creamy cheese sauce that brings everything together. Hemp flour replaces part of the wheat flour, giving the gnocchi a nutty depth and a gray-green hue that makes them look like something from a modern bistro while tasting like tradition. Three times more fiber and three times more protein than the classic version. Ready in 50 minutes, perfect for a Tuesday lunch or weekend comfort food.

KEY INFORMATION
• Hemp flour contains about 30% protein and 28% fiber – 3× more than wheat flour (Mattila et al., Journal of Food Composition and Analysis, 2018).
• Hemp flour is naturally gluten-free with a GI below 35 (Siano et al., Food Chemistry, 2019).
• 100 g of hemp flour provides about 330 kcal, 30 g of protein, 11 g of fat, and 28 g of fiber (USDA FoodData Central, 2023).
• Fiber from hemp flour slows down the absorption of carbohydrates from potatoes and lowers the effective GI of the entire dish.

What does hemp flour change in gnocchi?

Traditional gnocchi consist of potatoes, wheat flour, and egg in a ratio of about 4:1:0.2. Wheat flour provides gluten and the cohesion of the dough. Hemp flour is gluten-free, so it doesn't create a gluten network, but compensates for this with its protein and fiber content. Mattila et al. (Journal of Food Composition and Analysis, 2018) Studies confirm that hemp flour contains about 30% protein and 28% fiber – ten times more fiber than wheat flour (3%).

For gnocchi, the best ratio is half and half: 100 g of hemp flour and 100 g of wheat or rice flour for 800 g of potatoes. This mixture maintains the appropriate elasticity of the dough and minimizes the crumbliness characteristic of purely gluten-free doughs. Siano et al. (Food Chemistry, 2019) They indicate that the low GI of hemp flour (below 35) combined with potatoes (GI about 65–70) results in a dish with an effectively lower GI than classic wheat gnocchi.

We noticed in tests that hemp gnocchi tolerate less flour than classic ones – the dough should be slightly sticky, not hard. Too much flour results in hard, rubbery gnocchi. If the dough sticks too much to your hands, sprinkle with a minimal amount of flour. Roll out on a floured board, without sprinkling the dough itself – this is sufficient to adjust the consistency.

Nutritional values – what does this serving provide?

One serving of gnocchi (about 200 g) with 25 g of hemp flour and cheese sauce provides about 380–420 kcal, 14 g of protein, 16 g of fat, and 46 g of carbohydrates. The fiber from hemp flour (about 7 g per serving) slows down the absorption of carbohydrates from potatoes, resulting in a gentler rise in blood sugar levels after the meal compared to classic wheat gnocchi.

Ingredients – what do you need?

Proportions for 4 servings. Preparation time: 20 minutes. Cooking and frying time: 30 minutes.

Gnocchi:

• 800 g of starchy potatoes (e.g., type C)
• 100 g of hemp flour
• 100 g of whole grain or rice flour
• 1 large egg
• 1/2 teaspoon of salt
• flour for dusting

Cheese sauce:

• 150 ml of heavy cream (30%) or coconut milk
• 80 g of grated yellow cheese, Parmesan, or Pecorino
• 1 tablespoon of butter
• a pinch of nutmeg
• salt and white pepper
• 2 tablespoons of butter for frying the gnocchi
• 1 onion (for sautéing, optional)
• chives for garnish

How to prepare hemp flour gnocchi – step by step?

The key to gnocchi is properly steaming the potatoes after cooking – moist puree results in sticky, misshapen gnocchi. Allow the potatoes to steam for 10 minutes on the countertop before adding the flour.

Step 1. Cook the potatoes. Cook the potatoes in their skins until soft – about 25 minutes. Peel while hot and pass through a ricer or mash with a masher. Spread on a clean countertop and let sit for 10 minutes to steam. Do not add milk or butter – this is dough, not puree.

Step 2. Knead the dough. To the cooled puree, add hemp flour, wheat or rice flour, an egg, and salt. Knead by hand for 3–4 minutes until you have a smooth, slightly sticky dough. Do not add more flour than necessary – the dumplings must be soft, not hard.

Step 3. Shape the dumplings. Divide the dough into 4 parts. Roll each part by hand into a log about 3 cm thick on a floured board. Cut diagonally with a knife into 3 cm pieces. Place on a floured board.

Step 4. Cook the dumplings. Bring a large pot of salted water to a boil. Drop in batches of 15–20 pieces. Cook for 2–3 minutes after they float to the surface. Remove with a slotted spoon to a plate lightly drizzled with oil to prevent sticking.

Step 5. Prepare the sauce and sauté. In a pan, melt butter, add cream, and heat for 2 minutes. Add grated cheese and stir until melted. Season with nutmeg. Meanwhile, sauté the dumplings in butter for 2 minutes on each side. Drizzle with sauce, sprinkle with chives and sautéed onions.

Tips and variations

Mushroom sauce instead of cheese sauce. A classic pairing with dumplings: sauté 200 g of mushrooms or oyster mushrooms with onion and garlic. Add 100 ml of cream and a handful of parsley. The nutty aftertaste of hemp dough and the umami of mushrooms create a unique combination.

Sauerkraut sauce. Sauté 200 g of sauerkraut with onion and caraway seeds for 10 minutes. This is a classic Polish companion for dumplings that gains a new dimension when paired with hemp dough. Season with pepper and optionally a tablespoon of soy sauce.

Vegan version. Replace the egg with 2 tablespoons of hemp flour mixed in 3 tablespoons of water (a natural binder without eggs). Substitute cheese sauce with cashew sauce: 100 g of soaked cashews + 100 ml of water + salt + nutritional yeast blended to a creamy consistency.

Also check out our recipe for homemade pizza with hemp flour – another classic with hemp flour dough.

Frequently Asked Questions

Why are hemp dumplings darker?

Hemp flour contains chlorophyll and natural green pigments from hemp seeds, giving the dumpling a gray-green hue. This is a natural effect. Hemp flour has a glycemic index below 35 (Siano et al., Food Chemistry, 2019), which, when combined with potatoes, lowers the effective glycemic index of the entire dish.

How much hemp flour to add to the dumplings?

The optimal ratio is about 50% hemp flour and 50% wheat or rice flour – 100 g each for 800 g of potatoes. Hemp flour contains about 30% protein and 28% fiber (Mattila et al., 2018). A higher proportion above 60% makes the dumplings more crumbly.

How much protein do hemp flour dumplings have?

One serving of dumplings (200 g) with 25 g of hemp flour provides about 10–12 g of protein – about 4–5 g more than classic wheat dumplings. Hemp flour contains about 30 g of protein/100 g (USDA, 2023), and its fiber slows down the absorption of carbohydrates from potatoes.

Can hemp dumplings be frozen?

Freeze cooked dumplings, slightly cooled, in a single layer on a floured tray. After they are firm (2 hours), transfer to bags. Reheat by sautéing from frozen in butter for 4–5 minutes. Hemp dough retains its structure after freezing for up to 2 months.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04