- \n
- High in fiber<\/li>\n\n\n\n
- A fun fall recipe!<\/li>\n\n\n\n
- Perfect as a main dish or as a side<\/li>\n<\/ul>\n\n\n\n
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 \ud83d\ude42 <\/p>\n\n\n\n
Want a simple way to boost your gut health<\/strong>? Try my delicious and Gut Healing Bone Broth Recipe<\/a><\/strong>! It slow cooks for 40 hours and is packed with gut healthy gelatin and collagen! <\/p>\n\n\n\n
WHAT'S THE DIFFERENCE BETWEEN WHOLE WHEAT AND ALL-PURPOSE FLOUR ?<\/h2>\n\n\n\n
Whole wheat means that it contains the entire grain- the bran, the germ, and the endosperm<\/strong>. This means that whole wheat flour is much more nutritious that all-purpose<\/strong> or \"white\" flour. Most of the grain's nutrients are inside the bran and the germ<\/strong>, while most of the starch is in the endosperm. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
WHOLE WHEAT PUMPKIN GNOCCHI INGREDIENTS<\/h2>\n\n\n\n
Whole wheat flour<\/strong>. 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!<\/p>\n\n\n\n
All purpose flour<\/strong>. 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.<\/p>\n\n\n\n
Pink sea salt<\/strong>, which is a much better option than refined and bleached conventional table salt. <\/p>\n\n\n\n
Local eggs<\/strong>. Support your local farmers!<\/p>\n\n\n\n
Parmesan cheese<\/strong>, 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.<\/p>\n\n\n\n
TIPS FOR MAKING THE BEST WHOLE WHEAT FLOUR PUMPKIN GNOCCHI<\/h2>\n\n\n\n
Add more flour if you need it<\/strong>. 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.<\/p>\n\n\n\n
Use quality ingredients<\/strong>. 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!<\/p>\n\n\n\n
Cook them for long enough<\/strong>. If you find that your gnocchi is too tough or chewy, it probably wasn't boiled long enough! <\/p>\n\n\n\n
Cook them again after boiling<\/strong>. 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!<\/p>\n\n\n\n
Add pink sea salt to your sage sauce<\/strong>. And a bit more if you feel that they taste kind of bland. Salt brings out A LOT of flavor.<\/p>\n\n\n\n
HOW TO MAKE WHOLE WHEAT PUMPKIN GNOCCHI<\/h2>\n\n\n\n
Start with a clean dry counter and grab your pastry scraper<\/a><\/span><\/strong>. <\/p>\n\n\n\n
On the counter, add 2 \u00bd cups of flour plus 1 teaspoon of pink sea salt<\/strong>. You can decide what mixture of flour you want. For this recipe, I started with 1 cup of all purpose flour mixed with 1 \u00bd cups of whole wheat flour. <\/p>\n\n\n\n
![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125256191_resize_19-768x1024.jpg\")
<\/figure>\n\n\n\nForm a well in the center of your flour<\/strong> with your hand. In the well add 1 \u00bd cups of pumpkin puree<\/strong>. You can use plain canned or homemade pumpkin puree<\/strong><\/a>. <\/p>\n\n\n\n
![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125244186_resize_55-e1602610858335.jpg\")
<\/figure>\n\n\n\nForm another well in the center of your pumpkin puree<\/strong> with your hand. In the very center of the pumpkin puree, add 2 eggs and \u00bc cup of finely grated fresh parmesan cheese<\/strong>. <\/p>\n\n\n\n
![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125309045_resize_77-768x1024.jpg\")
<\/figure>\n\n\n\nUse your pastry scraper to begin blending the mixture together<\/strong>.<\/p>\n\n\n\n
\n ![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125330471_resize_49-1-768x1024.jpg\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125340872_resize_34-768x1024.jpg\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125411123_resize_30-768x1024.jpg\")
<\/figure>\n<\/figure>\n\n\n\nOnce the mixture starts to come together as a dough, use your hands to knead it into a ball<\/strong>. If you notice that the dough is sticky, add more flour.<\/p>\n\n\n\n
![\"whole](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125422243_resize_32-768x1024.jpg\")
<\/figure>\n\n\n\nNext, divide the dough into quarters<\/strong>.<\/p>\n\n\n\n
![\"whole](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125433694_resize_34-768x1024.jpg\")
<\/figure>\n\n\n\nRoll each quarter of your dough into a ball<\/strong>.<\/p>\n\n\n\n
Roll each ball into a long thin rope.<\/strong><\/p>\n\n\n\n
![\"whole](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125445582_resize_19-1-768x1024.jpg\")
<\/figure>\n\n\n\nFinally, cut into gnocchi<\/strong>! <\/p>\n\n\n\n
![\"whole](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/2020-10-13-125455453_resize_12-768x1024.jpg\")
<\/figure>\n\n\n\nHOW TO COOK WHOLE WHEAT PUMPKIN GNOCCHI<\/h2>\n\n\n\n
Now that you have your homemade gnocchi prepared, it is time to cook it! You will want to start by boiling the gnocchi<\/strong>.<\/p>\n\n\n\n
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!<\/p>\n\n\n\n
Next, if you want that nice crispy outsize, I included 3 different cooking methods to achieve it.<\/p>\n\n\n\n
3 WAYS TO GET CRISPY PUMPKIN GNOCCHI:<\/span><\/strong><\/p>\n\n\n\n
- \n
- Pan fry<\/strong>. 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.<\/li>\n\n\n\n
- Bake<\/strong>. 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).<\/li>\n\n\n\n
- Air fry<\/strong>. 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. <\/li>\n<\/ol>\n\n\n\n
![\"whole](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/10\/pumpkin-gnocchi--683x1024.png\")
<\/figure>\n\n\n\nHOW TO SERVE WHOLE WHEAT PUMPKIN GNOCCHI<\/h2>\n\n\n\n
Sage avocado oil<\/strong>: made from 2 tablespoons avocado oil, 1 handful of fresh sage leaves, and \u00bc cup chopped almonds. It is super good for you, easy to make, and gives your pumpkin gnocchi a bit more flavor!<\/p>\n\n\n\n
Whipped ricotta cheese<\/strong> is amazing<\/em> 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.<\/p>\n\n\n\n
Healthy alfredo sauce<\/strong>. Alfredo sauce can go on just about anything! <\/p>\n\n\n\n
- \n
- Travel to Jordan<\/a><\/li>\n\n\n\n
- Natural Cough Syrup Recipe<\/a><\/li>\n\n\n\n
- Gut Healthy Kale Salad<\/a><\/li>\n\n\n\n
- Gut Healthy Bone Broth<\/a><\/li>\n\n\n\n
- Raspberry Cheesecake Chia Pudding<\/a><\/li>\n\n\n\n
- Lebanese Smoothie with Avocado<\/a><\/li>\n\n\n\n
- Cinnamon Caramel Cream Cold Brew<\/a><\/li>\n\n\n\n
- Frozen Greek Yogurt Bars<\/a><\/li>\n\n\n\n
- White Chocolate Macadamia Cream Cold Brew<\/a><\/li>\n\n\n\n
- Dunkin Iced Caramel Coffee Recipe<\/a><\/li>\n\n\n\n
- Persian Pomegranate Chicken Bake<\/a><\/li>\n\n\n\n
- Iced Caramel Macchiato Recipe (Dunkin & Starbucks)<\/a><\/li>\n<\/ul>\n\n\n\n
Home<\/a> \u00bb Sourdough Bread Recipes<\/a><\/p>\n\n\n\n
Sourdough Tacos<\/h1>\n\n\n\n
Published: Mar 18, 2020 \u00b7 Modified: Mar 2, 2025
(edit post info)<\/a><\/p>\n\n\n\n![\"rainbow](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/03\/2020-03-18-02.28.22-2-1024x1024.jpg\")
<\/figure><\/div>\n\n\nJump to Recipe<\/a> Print Recipe<\/a><\/p>\n\n\n\n
Healthy Sourdough Taco Shells with Sourdough Discard<\/strong>! If you love the flavor and health benefits of sourdough, you\u2019ll love these healthy sourdough taco shells<\/strong> made with sourdough discard<\/strong>!<\/p>\n\n\n\n
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.<\/p>\n\n\n\n
Whether you're making tacos, wraps, or quesadillas, these sourdough tortilla shells<\/strong> will elevate your meals with wholesome goodness.<\/p>\n\n\n\n
Think sourdough is complicated?<\/strong> It doesn\u2019t have to be! My Beginner Friendly Sourdough Guide<\/a><\/strong> walks you through a simple, no discard method<\/strong> for creating a sourdough starter and baking your first loaf! Plus, it's packed with gut friendly benefits thanks to natural fermentation.<\/p>\n\n\n\n
SOURDOUGH TACO SHELL INGREDIENTS<\/h2>\n\n\n\n
To make these sourdough taco shells<\/strong>, you only need a few simple ingredients:<\/p>\n\n\n\n
- \n
- 1 cup sourdough discard<\/strong> (unfed or active)<\/li>\n\n\n\n
- 1 \u00bd cups whole wheat or all-purpose flour<\/strong><\/li>\n\n\n\n
- \u00bd teaspoon sea salt<\/strong><\/li>\n\n\n\n
- \u00bd teaspoon baking powder<\/strong> (optional for extra softness)<\/li>\n\n\n\n
- 2 tablespoons olive oil or avocado oil<\/strong><\/li>\n\n\n\n
- \u00bc cup warm water<\/strong> (adjust as needed for dough consistency)<\/li>\n<\/ul>\n\n\n\n
GUT HEALTHY BENEFITS OF SOURDOUGH TACO SHELLS<\/h2>\n\n\n\n
These sourdough tortilla shells<\/strong> aren\u2019t just delicious\u2014they\u2019re great for gut health too! Here\u2019s why:<\/p>\n\n\n\n
- \n
- Easier to Digest<\/strong> \u2013 The natural fermentation process in sourdough breaks down gluten and phytic acid, making nutrients more bioavailable and easier on the digestive system.<\/li>\n\n\n\n
- Prebiotic-Rich<\/strong> \u2013 Sourdough contains prebiotics that feed good gut bacteria, helping to improve digestion and overall gut health.<\/li>\n\n\n\n
- No Preservatives<\/strong> \u2013 Unlike store-bought tortillas, these homemade taco shells are free from artificial additives, making them a clean and wholesome choice.<\/li>\n\n\n\n
- Blood Sugar Friendly<\/strong> \u2013 The fermentation process in sourdough helps lower the glycemic index, leading to a more stable blood sugar response.<\/li>\n<\/ul>\n\n\n\n
TIPS TO MAKE THE BEST SOURDOUGH TACO SHELLS<\/h2>\n\n\n\n
- \n
- Use fresh sourdough discard<\/strong> \u2013 While you can use older discard, fresh discard gives the best texture and flavor.<\/li>\n\n\n\n
- Let the dough rest<\/strong> \u2013 Allowing the dough to rest for 30 minutes improves elasticity and makes rolling easier.<\/li>\n\n\n\n
- Roll evenly<\/strong> \u2013 Keep the thickness consistent to ensure even cooking.<\/li>\n\n\n\n
- Preheat your pan<\/strong> \u2013 A hot pan helps create a light, slightly charred exterior for that authentic taco shell feel.<\/li>\n\n\n\n
- Don\u2019t overcook<\/strong> \u2013 Cook each side just until lightly golden to keep the shells pliable.<\/li>\n<\/ul>\n\n\n\n
HOW TO MAKE SOURDOUGH TACO SHELLS STEP BY STEP<\/h2>\n\n\n\n
- \n
- Mix the dough<\/strong> \u2013 In a bowl, combine 1 cup sourdough discard, 1 \u00bd cups flour, \u00bd teaspoon salt, \u00bd teaspoon baking powder, 2 tablespoons avocado oil, and \u00bc cup water<\/strong>. Mix until a dough forms.<\/li>\n\n\n\n
- Knead<\/strong> \u2013 Knead the dough for about 5 minutes<\/strong> until smooth and elastic.<\/li>\n\n\n\n
- Rest<\/strong> \u2013 Cover and let the dough rest for 30 minutes<\/strong>.<\/li>\n\n\n\n
- Divide & Roll<\/strong> \u2013 Divide the dough into 6-8 equal portions<\/strong>. Roll each into a thin circle.<\/li>\n\n\n\n
- Cook<\/strong> \u2013 Heat a dry skillet over medium heat<\/strong>. Cook each tortilla for 30-45 seconds per side<\/strong>, until golden brown.<\/li>\n\n\n\n
- Keep Warm<\/strong> \u2013 Stack tortillas in a towel to keep warm and soft until ready to serve.<\/li>\n<\/ol>\n\n\n\n
VARIATIONS<\/h3>\n\n\n\n
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!<\/p>\n\n\n\n
- \n
- Whole Wheat Sourdough Taco Shells<\/strong> \u2013 Swap all-purpose flour for 100% whole wheat flour<\/strong> for extra fiber and nutrients.<\/li>\n\n\n\n
- Beet Root Sourdough Taco Shells<\/strong> \u2013 Swap the \u00bc cup of water for \u00bc cup beet puree<\/strong> for a vibrant color and additional antioxidants.<\/li>\n\n\n\n
- Spinach Sourdough Taco Shells<\/strong> \u2013 Blend \u00bd cup fresh spinach<\/strong> into the dough for a nutrient-packed green tortilla. Swap the blended spinach in place of the water.<\/li>\n\n\n\n
- Turmeric Sourdough Taco Shells<\/strong> \u2013 Add \u00bd teaspoon turmeric powder<\/strong> for an anti-inflammatory boost.<\/li>\n<\/ul>\n\n\n\n
HEALTHY & DELICIOUS RAINBOW SOURDOUGH TACOS!<\/h3>\n\n\n\n
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.<\/p>\n\n\n\n
Then I sauteed some sliced up chicken sausage, or you can use any protein that you want.<\/p>\n\n\n\n
I topped them off with a nutrient dense and delicious cashew queso sauce!<\/p>\n\n\n\n
For the cashew queso sauce recipe, just blend together these ingredients until it's smooth and creamy:<\/p>\n\n\n\n
- \n
- 1 cup raw cashews (soaked 1 hour)<\/li>\n\n\n\n
- 1 lemon, juiced<\/li>\n\n\n\n
- \u00bc cup nutritional yeast<\/li>\n\n\n\n
- \u00bd teaspoon sea salt<\/li>\n\n\n\n
- 2 cloves garlic<\/li>\n\n\n\n
- \u00be cup water<\/li>\n<\/ul>\n\n\n\n
![\"taco](\"https:\/\/www.thehintofrosemary.com\/wp-content\/uploads\/2020\/03\/2020-03-18-02.30.44-2-1024x819.jpg\")
<\/figure><\/div>\n\n\nFAQ's<\/h4>\n\n\n\n
Frequently asked questions about my healthy sourdough taco shell recipe!<\/p>\n\n\n\n
1. Can I make these without sourdough discard?<\/strong>
Yes! If you don\u2019t have sourdough discard, you can substitute with a mix of flour and water<\/strong> to create a similar consistency, but you won\u2019t get the same fermented benefits.<\/p>\n\n\n\n2. Can I make these ahead of time?<\/strong>
Absolutely! Store cooked tortillas in an airtight container at room temperature for up to 2 days<\/strong>, in the fridge for up to a week<\/strong>, or freeze for up to 3 months<\/strong>.<\/p>\n\n\n\n3. Can I make gluten-free sourdough taco shells?<\/strong>
Yes! Use a gluten-free sourdough starter<\/strong> and replace the flour with a 1:1 gluten-free flour blend<\/strong>.<\/p>\n\n\n\n4. Why are my taco shells tough?<\/strong>
This can happen if the dough is too dry or if they\u2019re overcooked. Try adding a little extra water to the dough and cooking for a shorter time.<\/p>\n\n\n\n5. How can I make them softer?<\/strong>
For extra soft tortillas, add a little more oil<\/strong> and cover them with a towel immediately after cooking to retain moisture.<\/p>\n\n\n\nLove making sourdough at home? Try these amazing Sourdough Recipes<\/a><\/strong> next!<\/p>\n\n\n\n
- \n
- Sourdough Beet Bagels<\/a><\/li>\n\n\n\n
- Sourdough Rainbow Bagels<\/a><\/li>\n\n\n\n
- Sourdough Cinnamon Rolls<\/a><\/li>\n\n\n\n
- Whole Wheat Ciabatta Bread<\/a><\/li>\n\n\n\n
- Ciabatta Bread<\/a><\/li>\n\n\n\n
- Ciabatta Bread Rolls<\/a><\/li>\n\n\n\n
- The Best Sourdough Focaccia Bread<\/a><\/li>\n\n\n\n
- Sourdough Naan Bread<\/a><\/li>\n\n\n\n
- Sourdough Whole Wheat Naan Bread<\/a><\/li>\n<\/ul>\n\n\n\n
If you try my Pumpkin Gnocchi Recipe<\/strong>, please let me know your thoughts by leaving a rating and comment below! Ready for more?<\/strong> Subscribe to my newsletter<\/a> or follow along on Pinterest<\/strong><\/a>,
- Sourdough Rainbow Bagels<\/a><\/li>\n\n\n\n
- Sourdough Beet Bagels<\/a><\/li>\n\n\n\n
- Beet Root Sourdough Taco Shells<\/strong> \u2013 Swap the \u00bc cup of water for \u00bc cup beet puree<\/strong> for a vibrant color and additional antioxidants.<\/li>\n\n\n\n
- Knead<\/strong> \u2013 Knead the dough for about 5 minutes<\/strong> until smooth and elastic.<\/li>\n\n\n\n
- Let the dough rest<\/strong> \u2013 Allowing the dough to rest for 30 minutes improves elasticity and makes rolling easier.<\/li>\n\n\n\n
- Prebiotic-Rich<\/strong> \u2013 Sourdough contains prebiotics that feed good gut bacteria, helping to improve digestion and overall gut health.<\/li>\n\n\n\n
- 1 \u00bd cups whole wheat or all-purpose flour<\/strong><\/li>\n\n\n\n
- Natural Cough Syrup Recipe<\/a><\/li>\n\n\n\n
- Bake<\/strong>. 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).<\/li>\n\n\n\n
- Pan fry<\/strong>. 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.<\/li>\n\n\n\n