Red Lentil Homemade Gnocchi (High-Protein, Gluten-Free)

No potato, No flour, Red Lentil Homemade Gnocchi. This recipe uses split red lentils and psyllium husk to create pillowy dumplings with way more protein and fiber, and no gluten or eggs. The texture has a gentle bite, and they hold together beautifully in sauces or when pan-seared, and reheat well.

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👩🏽‍⚕️ Nutritionist's Note

Red lentils grind into a soft flour and cook quickly, making them perfect for fast doughs while adding protein, iron, and steady-energy carbs. Psyllium husk replaces gluten and eggs by forming a gel that binds the dough, and it also boosts soluble fiber for better gut health and blood sugar support. Hot water activates the psyllium and softens the lentil flour, and a short rest allows the dough to fully hydrate so the gnocchi hold together during cooking.

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👩🏽‍⚕️ Nutritionist's Note
👩🏼‍🌾 Ingredients
📝 Tips for Making Homemade Gnocchi
Homemade Pasta Recipe (Gluten-Free, High-Protein)
⚖️ Convert the Recipe to Metric (g & mL)
✔️ Storage, Meal Prep, & Reheating Tips
🍅 Sauces for Gnocchi
🙋🏽‍♀️ Recipe FAQs
🛍️ Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Tapioca starch. lentil flour, and psyllium husk.

Red lentils, ground into flour, create a smooth, neutral-tasting base that cooks up soft and tender rather than chewy or gritty. They give the gnocchi a delicate, slightly nutty flavor and a light, fluffy interior instead of a dense, pasty center.
Psyllium husk is what gives these gnocchi structure. When it hydrates, it forms a gel that holds the dough together and adds gentle elasticity, so the gnocchi do not crumble in the water and can be rolled and cut easily. It also helps create that soft-but-springy bite that makes gnocchi feel pillowy instead of mushy.
Tapioca starch softens the overall bite and adds a subtle chew, making the gnocchi feel more tender and less crumbly. It also helps the outside stay intact while the inside stays soft.
Hot water is important for activating the psyllium and softening the flour. If you use cooler water, the dough will take longer to come together and may feel crumbly at first. If that happens, let it rest longer before adding more liquid.
Olive oil (optional): A touch of oil makes the dough slightly more supple and the finished gnocchi more tender, especially if you plan to pan-sear them. It also adds a rounder mouthfeel without making the dough greasy.

See the printable recipe card below for quantities.

📝 Tips for Making Homemade Gnocchi

These additional tips will help you get the best results from this recipe.

Grind the lentils in 2 to 3 small batches instead of all at once. This helps you get a finer, softer flour and prevents gritty gnocchi.

Tapioca starch. lentil flour, and psyllium husk in a glass bowl.

Whisk the dry ingredients really well so the psyllium is evenly distributed. This ensures the dough hydrates evenly and sets up properly instead of forming gummy patches.

Start with about ¾ cup hot water, then add more just 1 tablespoon at a time. The dough should be soft and smooth, not wet or sticky. It will firm up as it rests.

Rolled red lentil and psyllium husk dough in a glass bowl.

Do not skip the rest time. Resting allows the psyllium to fully hydrate and the lentil flour to absorb moisture, which gives the gnocchi better structure and keeps them from falling apart when cooked.

Orange dough sliced on a wooden cutting board.

Slice the dough into two equal pieces before rolling. Roll each into long, thin ropes. Thinner ropes mean lighter gnocchi and faster, more even cooking.

Sliced gnocchi on a wooden cutting board.

When cutting, make the gnocchi as small as you can and try to keep them all about the same size so they cook evenly. Gently squeeze and shape them into small ovals.

Simmer, do not boil hard. Let them cook about 15 minutes so the lentils fully cook through and the centers are not raw or dense.

Homemade gnocchi with tomato sauce and hemp hearts in a blue and white bowl.

Serve with a flavorful sauce. These are great with tomato sauce, pesto, or any sauce that can cling to the soft surface of the gnocchi. Your favorite homemade tomato sauce is perfect here.

⚖️ Convert the Recipe to Metric (g & mL)

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✔️ Storage, Meal Prep, & Reheating Tips

These simple steps help preserve freshness and flavor:

Storage: After cooking and cooling, store gnocchi in an airtight container in the fridge for up to 5 days.
Reheating from the fridge: Bring a small saucepan of water to a gentle simmer (not a rolling boil). Add gnocchi and warm for 3 to 4 minutes, or until heated through. Drain and toss with warm sauce.
Meal Prep: Store gnocchi and sauce separately, then combine after reheating. This helps the gnocchi keep their shape and prevents them from getting too soft.

🍅 Sauces for Gnocchi

This Tofu Pesto is bright, creamy, and with the herby flavor you expect from pesto, but adds meaningful plant-based protein.

Easy Homemade Tomato Sauce made from fresh tomatoes delivers clean, vibrant flavor-without the added sugars, oils, or preservatives.

This Pesto Recipe Without Nuts features nutrient-rich pumpkin seeds for a creamy, satisfying texture-no oil or nuts needed.

My Easy Vegan Pasta Sauce recipe is made with 6 different vegetables! Plus, it's creamy, dairy-free, rich in protein, and freezer-friendly.

This creamy and delicious Vegan Alfredo Sauce is perfect for meal prep.

🙋🏽‍♀️ Recipe FAQs

Is psyllium husk gluten-free?

Yes. Psyllium comes from plant seeds and is naturally gluten-free. If you are cooking for someone with celiac disease, choose psyllium that is labeled certified gluten-free to avoid cross-contamination during processing.

Can I skip the psyllium or replace it with flax or chia?

No. Psyllium is what gives the dough structure and elasticity. Flax, chia, or extra starch will not hold the gnocchi together the same way, and they are likely to fall apart in the water.

My dough feels too dry or is cracking. What should I do?

Add hot water 1 tablespoon at a time and knead gently until the dough is soft and smooth. It should feel like soft play-dough, not stiff or crumbly.

My dough feels sticky or too soft. What should I do?

Let it rest for a few more minutes first, as psyllium continues to absorb water. If it is still too sticky, dust lightly with a bit more lentil flour and knead just until manageable.