Today’s ‪#‎WhatTheFatFriday‬ showcases another LCHF Vegetarian appropriate meal with a show-stopper of a dish – Pan-Fried Pumpkin Gnocchi served with a Mushroom White Wine Stew! Perfect to wow your guests for dinner parties, or to simply be shared amongst friends – get in quick though, as this tends to disappear quickly!

A word from Chef Craig Rodger: Okay. This is a winner (and a tad fancy…) Fresh from the new A La Carte at LOOP, I have to say I am genuinely excited by these cheesy little beauties. They are as versatile as regular gnocchi so you can serve them how you like – but I think the clean white wine flavour of the mushroom stew cuts through the richness and complements the gnocchi very well.

A word from the Whole-food Dietitian (Caryn Zinn Dietitian): A mainstream pasta-based version of pumpkin gnocchi would traditionally be a meal that is high in carbs, low in protein, and probably low in fat. Craig’s delicious version successfully flips all the macronutrients – it provides very little carb per serve, despite the use of what many consider to be a starchy vegetable, (pumpkin). It’s also a rich source of protein – supplied by the eggs, cheese and the almond meal, and of course the cheese is the fat-hero in this one. The combination of fat and protein ensures a good level of satiation (or feeling of fullness) and what’s more, this dish uses orange, green and white veggies, ensuring a varied profile of necessary micronutrients.

A word from The Fat Professor (Prof Grant Schofield): When August emerges you think that perhaps winter’s over and its getting warmer. Well its not, so its still a another month for stews and soups. Another yummy one from the WTF? kitchen, using just vegetables (and a little wine).

Pumpkin & Rosemary Gnocchi with Mushroom White Wine Stew

Prep time: 45 minutes

Cooking time: 45 minutes

Serves: 4

Carb count: 8.3g


  • Oven pre-set to 180 degrees celsius
  • Knife
  • Chopping board
  • Spoon
  • Pot with a tight fitting lid
  • Colander
  • Grater
  • Bowls
  • Whisk
  • Teaspoon
  • Plate
  • Medium sized pot
  • Frying pan


  • Pumpkin 250g, 2 cups
  • Mozzarella grated 200g, 1 ¾ cups
  • Parmesan grated 100g, ⅘ cup
  • Eggs 3
  • Ground almonds 100g, 1 cup
  • Psyllium 25g, ⅓ cup
  • Rosemary chopped 1 sprig
  • Garlic chopped 2 cloves
  • Salt to taste
  • Pepper to taste
  • Olive oil (to fry) 15ml, 1 tbsp

For the mushroom stew:

  • Onion diced 1
  • Garlic chopped 2 cloves
  • Olive oil 30ml, 2 tbsp
  • Mushrooms 250g, 4 cups
  • Rosemary chopped 1 sprig
  • White wine 65ml, ¼ cup
  • Water 125ml, ½ cup
  • Spinach 75g, ⅓ cup
  • Mascarpone (or cream) 50ml, ⅕ cup
  • Parmesan 15g, 1 tbsp


Peel your pumpkin with a knife and remove the seeds with a spoon. Cut the pumpkin into 2 inch pieces and place into a pot with a lid. Put the pot into the oven and cook for 30 – 45 minutes until the pumpkin is tender. Drain the pumpkin into a colander and allow to cool slightly. Place your grated mozzarella and parmesan into a microwave safe bowl (we slowly melt the cheeses in a stainless steel bowl over some simmering water at the restaurant if you too don’t have a microwave) and carefully melt in 20 second bursts. Add the whisked eggs, cooked pumpkin, ground almonds, psyllium, chopped rosemary and garlic and mix well. You might have to give the dough a gentle knead with your hands. Add some salt and pepper to taste. The mixture at this stage is quite wet so place it into the fridge for an hour for it to firm up. Once the mixture is firm you can scoop little gnocchis out with a teaspoon and sit them on a greased plate or you can do what we do at the restaurant and roll the gnocchi mix up in cling wrap and tie a knot at each end. If you use the first method, gently poach the gnocchi in salted water for 3 – 4 minutes until firm. If wrapping the gnocchi, place the tied roll into a pot of simmering water and gently poach for 15 – 20 minutes. Allow the gnocchi to cool.

Meanwhile begin the mushroom stew in a medium sized pot by frying the onion and garlic in the olive oil until softened. Add in the chopped mushrooms and rosemary and continue to cook until the mushrooms begin to colour. Add in the white wine and the water then bring to the boil and simmer for 20 minutes to allow the flavours to develop. To serve, pan fry the gnocchi in the olive oil and turn over once it has a lovely golden colour. Heat your mushroom stew and stir in the spinach and mascarpone or cream. Pour the mushroom stew into a large bowl, top with the gnocchi and a grating of fresh parmesan.

Join the discussion 10 Comments

  • Lyndel K Maroske says:

    Just found this recipe Craig. Looks great, cant wait to try it. I have tried making a Keto Gnocchi before and like a previous commenter stated, my went to mush, so wrapping it cling wrap sounds so simple and logical. So will try this very soon and let you know.

  • Sally Gourlay says:

    Can leftover Gnocchi be frozen after making?

  • Sandi Giles says:

    The recipe shows the gnocchi pumpkin has been browned and looks divine…. how do you do that please?

  • Amy says:

    Hi, my partner doesn’t like mushrooms. What other ‘stew’ could I use instead?

    • LPC says:

      Can I use canned pumpkin instead of cooking fresh pumpkin? Or is there a frozen pumpkin out there?

      • What The Fat? says:

        I haven’t used the canned varieties of pumpkin before so I would have to be cautious. My concern with the pumpkin is whether or not it has too much moisture in it and does it have any added sugar. If it is quite moist you can dry it in a low oven like you would a meringue and proceed from there. Temperature would need to be quite low, I wouldn’t know how long it takes without seeing it myself. Trial and error in this instance.

  • Jess says:

    Hi team! I followed instructions carefully up to the point of poaching the individual gnocchis, but in the water the cheese has melted and now I just have a pot of floating mush. Any idea where I went wrong? It was all looking so promising up to that point…

  • Miriam says:

    Can the gnocchi mix be made the day before and left in the fridge? Also when cooking it in cling wrap do you roll mix up like a sausage and cook then cut up after it is cooked? It looks delicious and can’t wait to give it a go!

    • What The Fat? says:

      Hi Miriam,
      Yes absolutely it can be kept in the fridge – the best way to do this is to pre-cook it in the water and either leave in the cling wrap or peel off and cut up into a container before popping in the fridge for up to 4-5 days. Then you can use as needed, unwrap (if you’ve chosen to keep as rolls in the fridge) and pan fry from cold.

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