Whole wheat pumpkin gnocchi. Skip the lines at trader joe's and make your own whole wheat pumpkin gnocchi- easy! My whole wheat pumpkin gnocchi recipe is made with whole wheat flour, all purpose flour, pumpkin puree, pink salt, eggs, and optional parmesan cheese.

My Whole Wheat Pumpkin Gnocchi Recipe is:

• High in fiber
• A fun fall recipe!
• Perfect as a main dish or as a side

I remember way back when I used to spend my summers in New York City and one of my friends was working at this Italian restaurant where they made their own pasta. I thought, oh my gosh that is so fancy, I never in a million years thought I would be able to make my own pasta! But, it turns out that pasta making is relatively easy! You just need those well floured hands 🙂

Want a simple way to boost your gut health? Try my delicious and Gut Healing Bone Broth Recipe! It slow cooks for 40 hours and is packed with gut healthy gelatin and collagen!

WHAT'S THE DIFFERENCE BETWEEN WHOLE WHEAT AND ALL-PURPOSE FLOUR ?

Whole wheat means that it contains the entire grain- the bran, the germ, and the endosperm. This means that whole wheat flour is much more nutritious that all-purpose or "white" flour. Most of the grain's nutrients are inside the bran and the germ, while most of the starch is in the endosperm.

All-purpose or "white flour" has the germ and the bran stripped away during its refining process. This prolongs its shelf life, but greatly decreases its nutritional content.

WHOLE WHEAT PUMPKIN GNOCCHI INGREDIENTS

Whole wheat flour. Extend the shelf life of your whole wheat flour by storing it in the freezer between baking sessions. Don't worry-- it won't actually freeze the bag of flour together!

All purpose flour. I used a blend of whole wheat and organic unbleached all purpose flour in my whole wheat gnocchi. You can experiment with the ratio that tastes best to you.

Pink sea salt, which is a much better option than refined and bleached conventional table salt.

Local eggs. Support your local farmers!

Parmesan cheese, which is totally optional. I've made it both ways- with and without the parmesan cheese. Or, a third option is to use it as a topping on your pumpkin gnocchi.

TIPS FOR MAKING THE BEST WHOLE WHEAT FLOUR PUMPKIN GNOCCHI

Add more flour if you need it. I start with less flour in my recipe and the knead in more as I go. Experiment with different ratios of white to wheat flour to achieve the best texture and flavor that you like.

Use quality ingredients. I can't say enough how much of a difference high quality flours make. The same goes with the flavor from making your own pumpkin puree!

Cook them for long enough. If you find that your gnocchi is too tough or chewy, it probably wasn't boiled long enough!

Cook them again after boiling. The crispy outside makes a huge difference in taste and texture. Experiment with the 3 cooking techniques I like to use above to pick your favorite way!

Add pink sea salt to your sage sauce. And a bit more if you feel that they taste kind of bland. Salt brings out A LOT of flavor.

HOW TO MAKE WHOLE WHEAT PUMPKIN GNOCCHI

Start with a clean dry counter and grab your pastry scraper.

On the counter, add 2 ½ cups of flour plus 1 teaspoon of pink sea salt. You can decide what mixture of flour you want. For this recipe, I started with 1 cup of all purpose flour mixed with 1 ½ cups of whole wheat flour.

Form a well in the center of your flour with your hand. In the well add 1 ½ cups of pumpkin puree. You can use plain canned or homemade pumpkin puree.

Form another well in the center of your pumpkin puree with your hand. In the very center of the pumpkin puree, add 2 eggs and ¼ cup of finely grated fresh parmesan cheese.

Use your pastry scraper to begin blending the mixture together.

Once the mixture starts to come together as a dough, use your hands to knead it into a ball. If you notice that the dough is sticky, add more flour.

Next, divide the dough into quarters.

Roll each quarter of your dough into a ball.

Roll each ball into a long thin rope.

Finally, cut into gnocchi!

HOW TO COOK WHOLE WHEAT PUMPKIN GNOCCHI

Now that you have your homemade gnocchi prepared, it is time to cook it! You will want to start by boiling the gnocchi.

Heat a pot of water to a boil. Once the water is at a rolling boil, add half to a quarter of your gnocchi at a time. Depending on the size of your pan, you may be able to boil more or less gnocchi at a time. Your gnocchi will be ready once they float to the top of the water. This usually takes about 5 minutes of boiling. Enjoy your soft cooked gnocchi now or you can continue on to get a crispy outside!

Next, if you want that nice crispy outsize, I included 3 different cooking methods to achieve it.

3 WAYS TO GET CRISPY PUMPKIN GNOCCHI:

1. Pan fry. I like to pan fry mine with the sage and avocado oil sauce (directions below). You can also pan fry it with just a bit of avocado oil or organic butter.
2. Bake. If you want to bake your gnocchi, simply line a baking sheet with parchment paper. Then, bake your gnocchi at 350 degrees Fahrenheit until they are golden brown (~15 minutes).
3. Air fry. I recently realized how easy and versatile my air fryer is.. after it sat in the pantry for nearly a year. Add your gnocchi to your air fryer and cook them at 375 degrees Fahrenheit for about 10 minutes.

HOW TO SERVE WHOLE WHEAT PUMPKIN GNOCCHI

Sage avocado oil: made from 2 tablespoons avocado oil, 1 handful of fresh sage leaves, and ¼ cup chopped almonds. It is super good for you, easy to make, and gives your pumpkin gnocchi a bit more flavor!

Whipped ricotta cheese is amazing on pumpkin gnocchi. Seriously. All you have to do is whip ricotta cheese (you can use low fat or whole milk) with a blender! The creamy cool texture of the ricotta cheese is the perfect texture with the warm and crispy whole wheat pumpkin gnocchi.

Healthy alfredo sauce. Alfredo sauce can go on just about anything!

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Home » Sourdough Bread Recipes

Sourdough Tacos

Published: Mar 18, 2020 · Modified: Mar 2, 2025
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Healthy Sourdough Taco Shells with Sourdough Discard! If you love the flavor and health benefits of sourdough, you’ll love these healthy sourdough taco shells made with sourdough discard!

These soft yet sturdy shells are packed with gut-friendly benefits, have a delicious tangy flavor, and are free from preservatives found in store-bought tortillas.

Whether you're making tacos, wraps, or quesadillas, these sourdough tortilla shells will elevate your meals with wholesome goodness.

Think sourdough is complicated? It doesn’t have to be! My Beginner Friendly Sourdough Guide walks you through a simple, no discard method for creating a sourdough starter and baking your first loaf! Plus, it's packed with gut friendly benefits thanks to natural fermentation.

SOURDOUGH TACO SHELL INGREDIENTS

To make these sourdough taco shells, you only need a few simple ingredients:

• 1 cup sourdough discard (unfed or active)
• 1 ½ cups whole wheat or all-purpose flour
• ½ teaspoon sea salt
• ½ teaspoon baking powder (optional for extra softness)
• 2 tablespoons olive oil or avocado oil
• ¼ cup warm water (adjust as needed for dough consistency)

GUT HEALTHY BENEFITS OF SOURDOUGH TACO SHELLS

These sourdough tortilla shells aren’t just delicious—they’re great for gut health too! Here’s why:

• Easier to Digest – The natural fermentation process in sourdough breaks down gluten and phytic acid, making nutrients more bioavailable and easier on the digestive system.
• Prebiotic-Rich – Sourdough contains prebiotics that feed good gut bacteria, helping to improve digestion and overall gut health.
• No Preservatives – Unlike store-bought tortillas, these homemade taco shells are free from artificial additives, making them a clean and wholesome choice.
• Blood Sugar Friendly – The fermentation process in sourdough helps lower the glycemic index, leading to a more stable blood sugar response.

TIPS TO MAKE THE BEST SOURDOUGH TACO SHELLS

• Use fresh sourdough discard – While you can use older discard, fresh discard gives the best texture and flavor.
• Let the dough rest – Allowing the dough to rest for 30 minutes improves elasticity and makes rolling easier.
• Roll evenly – Keep the thickness consistent to ensure even cooking.
• Preheat your pan – A hot pan helps create a light, slightly charred exterior for that authentic taco shell feel.
• Don’t overcook – Cook each side just until lightly golden to keep the shells pliable.

HOW TO MAKE SOURDOUGH TACO SHELLS STEP BY STEP

1. Mix the dough – In a bowl, combine 1 cup sourdough discard, 1 ½ cups flour, ½ teaspoon salt, ½ teaspoon baking powder, 2 tablespoons avocado oil, and ¼ cup water. Mix until a dough forms.
2. Knead – Knead the dough for about 5 minutes until smooth and elastic.
3. Rest – Cover and let the dough rest for 30 minutes.
4. Divide & Roll – Divide the dough into 6-8 equal portions. Roll each into a thin circle.
5. Cook – Heat a dry skillet over medium heat. Cook each tortilla for 30-45 seconds per side, until golden brown.
6. Keep Warm – Stack tortillas in a towel to keep warm and soft until ready to serve.

VARIATIONS

Here are some fun and healthy sourdough taco shell variations you can try once you get the hang of the basic sourdough taco shell recipe!

• Whole Wheat Sourdough Taco Shells – Swap all-purpose flour for 100% whole wheat flour for extra fiber and nutrients.
• Beet Root Sourdough Taco Shells – Swap the ¼ cup of water for ¼ cup beet puree for a vibrant color and additional antioxidants.
• Spinach Sourdough Taco Shells – Blend ½ cup fresh spinach into the dough for a nutrient-packed green tortilla. Swap the blended spinach in place of the water.
• Turmeric Sourdough Taco Shells – Add ½ teaspoon turmeric powder for an anti-inflammatory boost.

HEALTHY & DELICIOUS RAINBOW SOURDOUGH TACOS!

Fill your healthy sourdough taco shells with delicious roasted rainbow vegetables and chicken sausage! I made these beautiful rainbow tacos with roasted cauliflower, potatoes, bell peppers, and purple Sauer kraut.

Then I sauteed some sliced up chicken sausage, or you can use any protein that you want.

I topped them off with a nutrient dense and delicious cashew queso sauce!

For the cashew queso sauce recipe, just blend together these ingredients until it's smooth and creamy:

• 1 cup raw cashews (soaked 1 hour)
• 1 lemon, juiced
• ¼ cup nutritional yeast
• ½ teaspoon sea salt
• 2 cloves garlic
• ¾ cup water

FAQ's

Frequently asked questions about my healthy sourdough taco shell recipe!

1. Can I make these without sourdough discard?
Yes! If you don’t have sourdough discard, you can substitute with a mix of flour and water to create a similar consistency, but you won’t get the same fermented benefits.

2. Can I make these ahead of time?
Absolutely! Store cooked tortillas in an airtight container at room temperature for up to 2 days, in the fridge for up to a week, or freeze for up to 3 months.

3. Can I make gluten-free sourdough taco shells?
Yes! Use a gluten-free sourdough starter and replace the flour with a 1:1 gluten-free flour blend.

4. Why are my taco shells tough?
This can happen if the dough is too dry or if they’re overcooked. Try adding a little extra water to the dough and cooking for a shorter time.

5. How can I make them softer?
For extra soft tortillas, add a little more oil and cover them with a towel immediately after cooking to retain moisture.

Love making sourdough at home? Try these amazing Sourdough Recipes next!

• Sourdough Beet Bagels
• Sourdough Rainbow Bagels
• Sourdough Cinnamon Rolls
• Whole Wheat Ciabatta Bread
• Ciabatta Bread
• Ciabatta Bread Rolls
• The Best Sourdough Focaccia Bread
• Sourdough Naan Bread
• Sourdough Whole Wheat Naan Bread

If you try my Pumpkin Gnocchi Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!