Potato Gnocchi



  • 2 pounds or about 4 medium russet potatoes, scrubbed
  • 1 1/2 cups all-purpose flour, plus more for kneading and rolling
  • 1 tsp. kosher salt
  • 1 large egg, lightly beaten


  • Amount: ~1 cup
  • Calories: 240
  • Fat (g): 1
  • Sat. Fat (g): 0
  • Carb (g): 52
  • Fiber (g): 3
  • Protein (g): 7
  • Vegetarian



  • Steam potatoes in an Instant Pot, pressure cooker, or steam basket according to equipment. For steam basket: place a steamer basket in a pot with 1" water in the bottom. Add potatoes, cover, and steam for ~20 minutes, or until cooked through. Let cool to room temperature.
  • Lightly flour a clean surface. In a small bowl mix the flour and salt. Mix the egg and potatoes, then add to flour mixture.
  • Mix with your hands until the dough starts to clump together. Form a ball and transfer to the floured surface.
  • Knead until the flour is fully incorporated. The dough should be soft, smooth, and a little sticky.
  • Set aside and cover with a towel.
  • Tear off a small piece of dough (cover the rest so it doesn’t dry out) and with the palms of both hands roll the dough into a rope about ¾” in diameter on floured surface.
  • With a knife, cut the rope lengthwise about every ¾” to make the gnocchi.
  • To cook, bring a large pot of water to a boil and drop about half the gnocchi in. Cook until tender (about 1 minute after they rise to the surface). Remove with a slotted spoon and cook the other half.
  • 9. Serve with Team USA Tomato Basil Sauce or your favorite sauce.

Performance Fact

Compared to 1 cup of store bought pasta, 1 cup of gnocchi is higher in calories, carbohydrates, and fiber. This makes gnocchi a perfect option for harder training when carbohydrate needs may be greater. Both gnocchi and store bought pasta have similar amounts of protein. Pair gnocchi with a sauce such as pesto to add both flavor and antioxidants.