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Day 5 Dinner: Grilled Asparagus + Hollandaise Sauce & Mashed Cauliflower

Prep Time:

10 minutes

Cook Time:

15 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Perfectly grilled asparagus drizzled with rich, velvety hollandaise sauce, served alongside creamy mashed cauliflower blended with butter and cream. This comforting, low-carb meal is packed with fiber, healthy fats, and satisfying flavor.

Ingredients

Grilled Asparagus:

  • 6-8 asparagus spears, trimmed

  • 1 tablespoon olive oil or melted butter

  • Pinch of sea salt

  • Freshly ground black pepper, to taste


Hollandaise Sauce:

  • 1 large egg yolk

  • 1 tablespoon lemon juice (freshly squeezed preferred)

  • 2 tablespoons butter, melted and warm (grass-fed preferred)

  • Pinch of sea salt

  • Pinch of cayenne pepper (optional for a subtle kick)


Mashed Cauliflower:

  • 1½ cups cauliflower florets (fresh or frozen)

  • 1 tablespoon butter (grass-fed preferred)

  • 1 tablespoon heavy cream

  • Sea salt and freshly ground black pepper, to taste

Preparation

Grilled Asparagus:

  1. Preheat Grill or Skillet: Preheat grill or grill pan over medium heat.

  2. Season Asparagus: Toss asparagus with olive oil or melted butter and season lightly with sea salt and black pepper.

  3. Grill Asparagus: Grill asparagus for 4-5 minutes, turning occasionally, until tender and lightly charred. Remove from heat and set aside.


Hollandaise Sauce:

  1. Whisk Egg Yolk & Lemon Juice: In a heatproof bowl, whisk the egg yolk and lemon juice until thick and creamy.

  2. Create Double Boiler: Place the bowl over a saucepan with simmering water (do not let the bowl touch the water). Continue whisking as the mixture warms.

  3. Add Melted Butter: Slowly drizzle in warm melted butter, whisking constantly until the sauce thickens and becomes silky.

  4. Season & Serve: Add a pinch of sea salt and cayenne pepper if desired. Set aside and keep warm.


Mashed Cauliflower:

  1. Steam Cauliflower: Bring a pot of salted water to a boil. Add cauliflower florets and cook for 8-10 minutes until tender. Alternatively, microwave in a bowl with 2 tablespoons of water for 5-6 minutes.

  2. Drain & Blend: Drain cauliflower well and transfer to a food processor or blender. Add butter, heavy cream, sea salt, and black pepper. Blend until smooth and creamy.

  3. Adjust Consistency: If needed, add a splash more cream to reach desired consistency.


Assemble & Serve:

  1. Plate Asparagus & Cauliflower: Arrange grilled asparagus on a plate and drizzle generously with hollandaise sauce. Add a portion of mashed cauliflower to the side.

  2. Optional Garnish: Garnish with chopped fresh chives or parsley for added freshness.


Tips to Make it Even Easier:

  • Use Frozen Cauliflower: Steam frozen cauliflower for a quicker, hassle-free mash.

  • Blender Hollandaise Hack: To save time, use a blender to make hollandaise sauce by blending yolk and lemon juice, then slowly adding melted butter while blending.

  • Batch Grill Asparagus: Grill extra asparagus and store in the fridge for quick reheating in future meals.


Quick & Simple Flavor Boost Options (Optional):

  • Parmesan & Garlic Butter Mash: Mix grated Parmesan and roasted garlic into the mashed cauliflower for added richness.

  • Lemon Zest & Dill Hollandaise: Add lemon zest and a sprinkle of fresh dill to the hollandaise for a bright, herby twist.

  • Truffle Butter Drizzle: Add a drizzle of truffle butter over the asparagus for earthy depth.

  • Smoky Paprika Topping: Dust cauliflower mash with smoked paprika for warmth and extra flavor.

  • Feta & Olive Topping: Add crumbled feta and chopped olives over grilled asparagus for a Mediterranean variation.

  • Horseradish Kick: Mix a small amount of prepared horseradish into the cauliflower mash for a punch of heat.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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