Cauliflower Quinoa Dumplings in Creamy Marinara Sauce

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Average Rating: 4.5 | Rated By: 10 users

Cauliflower Quinoa Dumplings in Creamy Marinara Sauce are the best! If you love Italian food,  this healthy delicious gluten-free, vegetarian dish is for you!

The vegetarian dumplings are simply made with cauliflower rice, quinoa, parsley, garlic, oregano and eggs. They are light and flavourful and super easy to make. To make the dumplings, all you do is mix the ingredients and chill for 15 minutes. Then, you form small dumplings and place them in a baking dish. That is it for the dumplings.

For the creamy marinara sauce, again, easy! Saute the garlic in olive oil with basil, and if you like a bit of spice, add some cayenne pepper. For the next step, whisk in tomato sauce, cream and cheddar cheese until melted. Once the sauce is prepared, pour it over the dumplings and bake. Before the dumplings are done cooking, scatter the remaining cheese over the top and bake a few more minutes until the cheese has melted. 


quinoa dumplings


The flavourful creamy marinara sauce ties everything together beautifully. I make my sauce extra spicy because I love spicy food, but feel free to add as much or as little cayenne pepper as you like.

I know, looking at the long list of ingredients, the recipe may look complicated, but there is nothing to it, even for a novice cook. 

If you are looking to make vegetarian Italian food, you should try this Cauliflower Quinoa Dumplings in Creamy Marinara Sauce recipe. This gluten-free, vegetarian dinner is super tasty and also healthy. This dish is ideal for a healthy meatless lazy night. Serve with a salad, simple parsley rice or over gluten-free pasta. Enjoy!

Another delicious gluten-free cauliflower recipe is our famous Chicken and Chorizo Cauliflower Paella ♥


  • 2 cups cauliflower rice
  • 1 cup cooked quinoa, cooled
  • 1 cup chopped fresh parsley
  • 1/3 cup potato flour
  • 3 large eggs, whisked
  • 1 Tbsp. Extra virgin olive oil
  • 2 tsp. GF dried oregano
  • 1 garlic clove, minced
  • 1/2 tsp pure sea salt
  • 1/4 tsp. GF ground black pepper
  • 1 Tbsp. Extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 Tbsp. GF dried basil
  • Pinch of GF cayenne pepper (optional)
  • 1/2 cup pure tomato sauce
  • 1 1/4 cup cream
  • Sea salt to taste
  • 1 cup grated cheddar cheese, divided
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  • In a large bowl combine dumplings ingredients and refrigerate for 15 minutes
  • In the meantime using a large saucepan heat olive oil over medium heat. Add garlic, basil and cayenne pepper and cook for 1 minute. Whisk in tomato sauce, cream and 1/4 cup of cheddar cheese. Bring to a boil, then remove from the heat. Season with salt to taste and set aside
  • Preheat oven to 375 F and brush an 8 x 10-inch baking dish with oil
  • For the dumplings; wet your hands with water and form 12 equal size dumplings. Place dumplings 1/4-inch apart in the baking dish and pour the sauce over top. Cover the dish with a lid or foil and bake for 30 minutes
  • Remove the foil and scatter the remaining cheese over the dumplings. Bake for 15 more minutes. Rest for 15 minutes before serving
  • Leave a Comment

    2 Responses to Cauliflower Quinoa Dumplings in Creamy Marinara Sauce

    • Kathy August 21, 2020

      OMG just made this recipe….so so good. Thank you!

      • Kristina August 22, 2020

        thank you, that is great to hear!

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